Fix a Frozen Shoulder With 3 TRX Shoulder Exercises

Prevent a debilitating frozen shoulder injury with these three TRX exercises designed to strengthen the stabilizer muscles of the shoulder.

TRX Shoulder Exercises

The day-to-day grind can take a toll on an athlete's body. In particular, the shoulders are vulnerable because of how frequently they are used during practice, games and training.

One injury that often affects athletes is frozen shoulder (adhesive capsulitis), an inflammation within the shoulder joint capsule that causes pain and limits range of motion. The most common treatment for frozen shoulder is anti-inflammatory medication to reduce the  swelling. Also, physical therapy can improve range of motion, helping to restore mobility and reduce pain. Nevertheless, symptoms can persist for up to 12 months, even with aggressive treatment.

Since the last thing you want is shoulder pain for an entire year, it's important to be proactive. One of the best and most effective ways to prevent a frozen shoulder is to perform exercises using a TRX Suspension Trainer, which help strengthen the stabilizing muscles of the shoulder.

Perform these exercises progressively in terms of difficulty and range of motion. As shoulder pain subsides over time, increase your range of motion and number of reps. Begin with one set of 10 to 12 reps of each exercise (partial range of motion is OK), and build up to one or two sets of 10 to 12 full-range-of-motion reps.

TRX Shoulder Exercises

TRX Row

  • Stand facing TRX Suspension Trainer and grasp handles with palms facing together
  • Lean back slightly with arms extended in front
  • Pinch shoulder blades together and pull elbows back to bring chest to handles; keep arms close to sides
  • Slowly extend arms to return to start position
  • Repeat for specified reps

TRX T Pull

  • Stand facing TRX Suspension Trainer and grasp handles with palms facing together
  • Lean back slightly with arms extended in front at shoulder level
  • Pinch shoulder blades together and spread arms to side to form a T; keep arms straight
  • Slowly bring arms together to return to start position
  • Repeat for specified reps

TRX Y Pull

  • Stand facing TRX Suspension Trainer and grasp handles with palms facing together
  • Lean back slightly with arms extended in front at shoulder level
  • Pinch shoulder blades together and lift arms overhead to form a Y; keep arms straight
  • Slowly lower arms return to start position
  • Repeat for specified reps

Source: U.S. National Library of Medicine


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Topics: SHOULDERS | TRX EXERCISES | INJURY RECOVERY | EXERCISE | TRAINER | RANGE OF MOTION | SUSPENSION | HANDLES | SUSPENSION TRAINER | TRX SUSPENSION | TRX SUSPENSION TRAINER