TRX Stretches: Wider Range, Greater Effect

Being one of the more versatile tools that you can get, the TRX system is good for more than just working your muscles. Namely, it can be of great help when it comes to the all-important stretching part of the workout.

In fact, a TRX system centered stretching session will enable you to go through a greater range of motion, deepening the stretch and making it notably more effective.

Furthermore, the session will be more relaxing when compared to the more conventional method of stretching on the floor or mat, courtesy of the powerful bands holding you suspended.

But as is often the case, “better” does not always mean “user friendly.” Finding the right stretching method, even when you have the right gear, may be a bit of a challenge.

This is where we come in.

Today we will list our suggested methods for stretching the chest, low back, and hamstrings—the parts of your body that are most likely to turn sore.

Just in case it needs to be said, you should never try to stretch without a proper warm-up first. A stretching session should ideally follow your regular workout, but you may also stretch before the bulk of your exercises, or even have a session dedicated solely to stretching.

For as long as you’re warmed up and mobile (and have thus minimised your chances of injury), you’ll be good to go.

TRX Chest Stretch


You should start this one turned away from your TRX system’s anchor point.

While holding both grips, your arms should be at about shoulder height, and your palms should be facing out. Now simply walk forward until you start feeling the stretch in your upper chest muscles:

On an important note, your upper neck muscles should be relaxed, and your shoulders should stay down; don’t let the bands raise them up as it would partially sabotage the stretch.

Hold this for a while (use your judgment in this regard. Some like longer stretches, others not as much), then slowly step back until the sensation goes away.

What you can do next is, instead of walking again and repeating the rep, just let yourself lean forward while still holding the TRX grips, shoulders down and everything.

This will allow gravity to assist you in pushing down with your own body weight. This will actually lead to a deeper stretch than normal. Keep experimenting with leverage to find what works best for you.

TRX Lower Back Stretch


This one actually hits more than just your low back, but let’s not nitpick.

You will want to start facing the TRX anchor point.  With your arms straight and the grips firmly in your hands, tilt your hips back.

Your goal should be to go down to about a 45-degree angle while keeping your spine as straight as possible.

Your head and neck should be completely relaxed. In fact, you should allow your head to drop forward, between the shoulders. The majority of your weight should be on your heels.

Hold it for a few seconds, then slowly bring yourself up into your original position.

This can get intense, and it’ll be easy to disrupt your breathing or forget to take a breath completely, so keep that in mind.

There is also a somewhat more complicated version of the move, where once you are down, you rotate your torso in both directions. There’s nothing really wrong with either, so you may as well try both and stick with what happens to work better for you at the time.

TRX Hamstring Stretch


Here we will actually offer three (or two and half to be more precise) alternatives.

First off, think of the above elaborated-on low back stretch.

Now do that, but don’t even try to keep your back straight. If you can it won’t hurt, but you should instead focus on bending your knees as little as possible, or better yet not bending them at all. Of course the straighter you can keep your legs, the better the stretch will be.

This can actually be made even more thorough by focusing on one leg at a time.

To perform this more advanced version, keep one leg bent ant the other completely straight as you lean back from the anchor point and let gravity lend you its aid.

You normally shouldn’t try this without a certain amount of confidence and stretching experience, but the TRX system will make it much safer than it would otherwise be. Oh, and don’t forget to do both legs!

The altogether different option relies not on your bodyweight, but on the elasticity of the TRX bands. What you should do is sit down under the anchor point (close by is good) while gripping one of the bands.

One of your legs should be bent for you to sit easier, the other should be extended.

Now you attach the band to your ankle, release it slowly, and stretch as if you would normally, with the elasticity giving you a bit of additional pull. Again, repeat it for the other leg.

Conclusion: With a Good Tool, Every Work is a Masterpiece


These are by no means the only parts of your body that you can stretch with the TRX system. These are not even the only ways that you can stretch the body parts we chose to focus on. But they are all effective, easy to learn and apply, and very, very safe when compared to their freeform counterparts.

But don’t let this be your limit. If you own the TRX system (or are reading this while considering a purchase), don’t forget to put it, and yourself, to the test. Without innovation and experimentation, there can be no progress. This rule goes for pretty much everything else. No reason for it not to apply to workouts of any kind.

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