Stretching won’t fix your stiff hips, shoulders, or lower back.
So if you stretch daily and still feel stiff by lunchtime, this is for you…
In this post, I’m going to show you:
- Five TRX exercises using a suspension trainer that rebuild mobility in all three areas (hips, shoulders, lower back)
- A four-week routine using these 5 exercises that you can download below and follow…
(But make sure to read this post first, so you know how to perform the exercises correctly)…
Free Total Mobility in 4-Weeks (Suspension Trainer Plan)
Loosen tight hips, free up a stiff spine, and move like your body is 10 years younger. Just tell me where to send it…
And we’re going to start where most people never do….
The area that affects every other movement you make.
Don’t have time to read the post in full? Then watch the video below to learn the 5 TRX exercises to fix stiff hips, shoulders and lower back…
Table Of Contents
TRX Exercise 1 — Thoracic Extensions
Most people think a stiff upper back is a muscle problem…
So they stretch it, get brief relief, and then feel it tighten straight back up.
But it’s not your muscle…
It’s the thoracic spine itself losing its ability to extend,
And when it gets stuck in that rounded position from hours at a desk or in a car…
Your neck and upper back quietly take all the strain.
So that’s exactly why the first exercise is thoracic extensions…
- Set the straps long and kneel facing away from the anchor point.
- Extend your arms overhead and lean your weight forward so your chest drops toward the floor
- Creating a slight arch in your upper spine
- Gently rotate from side to side to explore the movement,
You should feel your chest opening up and what feels like space returning to your upper spine…
I’d recommend spending about 30 seconds here and repeating it for three sets
That’s your upper back moving freely again…
Now let’s go after the area that steals your independence faster than anything else…
TRX Exercise 2 — Primal Squats
Tight hips don’t just make you feel stiff.
They stop you getting off the floor, tying your shoes, and being able to sit comfortably.
Most people either try to stretch the hips or avoid deep, low positions altogether…
But stretching doesn’t teach your body to control that range, and avoiding deep positions is exactly why you lose them.
And one of my go-to movements for this is the simple primal squat…
The straps give you the balance to explore a deep squat position without fear of falling…
- Set your feet a bit wider than your hips and just sink down as low as feels good. Don’t force it.
- Keep your knees outward and your spine long.
- And From here, just exist in the position, shift side to side, move around
Let your hips and ankles explore to increase their mobility range…
I’d recommend spending about 30 seconds here and repeating it for three sets
That’s your hip mobility back…
Now let’s fix the area that’s been quietly pulling your whole upper body out of shape…
TRX Exercise 3 — Face Pulls
Rounded shoulders don’t just make you look different…
They completely limit your shoulder movement, and overhead reaching is the first thing to go…
The instinct is to stretch your chest or just remind yourself to stand up straight…
But the problem isn’t tightness; it’s weakness in your rear shoulder muscles
Now, the best way to fix this issue is with Facepulls…
They strengthen those muscles to pull your shoulders back into place so you regain full shoulder movement
- Pull the straps toward your nose over 2 controlled seconds, spreading them apart as you go.
- At the top, rotate your knuckles up and hold the squeeze for another 2 seconds.
- After a few reps you’ll feel the back of your shoulders burn, that’s what you want.
- Lower slowly over 2 seconds.
- Don’t rest at the bottom, keep a slight bend and squeeze back up.
Aim for 8-10 reps of 2 sets…
That’s your shoulders pulled back where they belong…
Now let’s go after the one move that does more for your mobility than anything else I’ve tried…
TRX Exercise 4 — Plank to Pike Press
Poor stability shows up in the small moments…
Like bending to pick something up or catching your balance on a step.
Most people turn to static floor planks for stability; whilst they’re good, real life isn’t still…
Every time you run, lift, or twist, your body has to stay stable while it’s moving.
There are a few different exercises you can do separately to strengthen each part of your stability…
But the one I’ve found that hits everything at once is the TRX plank to pike press exercise..
Now, I’ve got three variations to show you…
So you can gradually progress to the full plank-to-press exercise version over a few weeks or months…
Exercise Variation 1 – TRX Mountain Climbers
First, start with standing mountain climbers with your hands out in front…
Brace like someone’s about to poke you in the stomach, that’s your core switching on.
Then lift each leg across your body:
- Up for 1 second
- Squeeze hold for 2 seconds
- Lower for two seconds and repeat.
Once you can do 15 reps each side move onto knee tucks…
Exercise Variation 2 – TRX Knee Tucks
Holding a push-up position with your hand directly under your shoulders…
- Drive your knees to your chest
- Squeeze your core to hold it there for a second
- Then control them back down.
Once you can do 10 reps comfortably, then move onto practcing te full plank to pike press…
Exercise Variation 3 – TRX Plank to Pike Press
Slowly drive your hips up toward the ceiling as high as you can…
Hold it for a second, then lower under control.
Aim for 3 – 6 reps
That’s your full-body stability back.
Now we need to turn your biggest power engine back on…
TRX Exercise 5 – Single Leg Hip Raises (Bridges)
Those stiff first steps after sitting, that nagging lower back that won’t settle…
That’s not your age.
That’s your glutes not showing up…
And more squats won’t fix it.
Because one side is almost always weaker than the other…
And when you train both legs together, the strong side hides that gap every single time…
That’s exactly where single-leg hip bridges come in…
And with one foot in the straps..
The instability forces your glutes and hamstrings to work harder than any bridge on the floor.
- Keep your hips an inch off the floor, and don’t rest them back down between reps.
- Squeeze the working glute hard, and press the other heel firmly into the strap to drive your hips toward the ceiling over 2 seconds
- Pause at the top and squeeze hard for two seconds.
- Then lower with control over 2 seconds
If you feel it more in your hamstrings than your glutes, shuffle your body slightly closer to the anchor point…
Aim for 10 reps with 2 sets each side
The stronger each glute gets on its own, the less your back and knees have to compensate.
Now, here’s your complete TRX Workout Mobility Routine…
Your Full TRX Mobility Routine
Three times a week to start…
- Thoracic extension 30 seconds for three sets
- Primal squats 30 secdns for 3 sets
- Facepulls 8-10 reps of 2 sets
- Standing mountain climbers or knee tucks 10-15 reps of 2 sets. Then progress onto plank to pike press 3 – 6 reps of 2 sets
- Glute bridges 8 – 10 reps each side of 2 sets
The free four-week plan below takes these exercises and maps it out for 4 weeks across two progressive blocks.
It tells you exactly which exercises to do, in what order, and how to progress week by week so you’re always moving forward…
Free Total Mobility in 4-Weeks (Suspension Trainer Plan)
Loosen tight hips, free up a stiff spine, and move like your body is 10 years younger. Just tell me where to send it…
But here’s the thing…
Mobility gets you moving freely again. It doesn’t build the muscle that keeps you strong and athletic.
That’s your next step
Here’s to your Fitness Freedom!
Coach Adam aka TRX Traveller
Founder, Fitness Freedom Athletes
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