Regaining shoulder stability and eventually strength at end ranges of shoulder motion can be difficult in the rehabilitation process. The TRX Suspension Trainer provides an easy way to progress patients/clients from a stable shoulder position to one requiring a large amount of stability and strength.
Here, Dr. Jennifer Reiner demonstrates her top exercises to regain end range shoulder stability using the Suspension Trainer. The exercises below begin in the supine position and advance to a kneeling and eventually standing posture while focusing on posture and shoulder integrity.
1. TRX Supine Reciprocal Shoulder Pattern
Begin with the Suspension Trainer fully lengthened and lying on your back with your head under the anchor point. For patients who are unable to achieve full shoulder flexion, simply shorten the strap to a range comfortable for the client. Place one arm above the head in shoulder flexion and the other by the hip in shoulder extension. The arm above should be palm up and the arm below, palm down. Keep the elbows straight and the head relaxed while depressing the shoulder blades. Apply pressure downward into the foot cradles with the backs of the hands.
2. TRX Supine Y Deltoid Fly
Begin with the Suspension Trainer fully lengthened and lying on your back with your head under the anchor point. For patients who are unable to achieve full shoulder flexion, simply shorten the strap. Place both arms above head in shoulder flexion keeping the elbows straight. Palms should be facing the ceiling, the head relaxed on the ground, and scapulae depressed. Apply downward pressure into the foot cradles with the back of the hands.
3. TRX Kneeling Y Deltoid Fly
Begin with the Suspension Trainer in the mid length position facing your anchor point. Place your arms into a Y position and assume a kneeling posture so that your body is upright with your arms overhead. Slowly lower your body backward maintaining a plank position from your knees to your shoulders. To return, drive your knuckles back keeping your chest up towards the anchor point and your shoulder blades depressed.
4. TRX Y Deltoid Fly
Place the Suspension Trainer in the mid length position and stand facing your anchor point. Set the arms into the Y position and then adopt an offset foot stance. Maintaining a plank position with the arms straight, slowly lower your body backwards. On the return, drive the knuckles back keeping the shoulder blades depressed and the chest up toward the anchor point.
Dr. Jennifer Reiner is the chiropractor for Water and Sports Physical Therapy providing sports rehabilitation services Todd Durkin’s facility, Fitness Quest 10. She is also a TRX Sports Medicine instructor. Dr. Jenn obtained a Bachelor’s of Science Degree in Exercise Physiology from the University of Florida and went on to pursue a Doctor of Chiropractic degree from Palmer College of Chiropractic West. As a member of the Palmer West Sports Council, Dr. Reiner focused her studies on sports injuries and rehabilitation.