Supported TRX side plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supported TRX side plank )

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Name of exercise  AROM lumbar sidebend arm support w/TRX
Other names of exercise Supported TRX side plank
Description of exercise The supported TRX side plank exercise is a variation of the traditional side plank that utilizes the TRX suspension trainer for added support and stability. It targets the core muscles, specifically the obliques, while also engaging the shoulders, arms, and legs. To perform this exercise, one arm is placed in the TRX strap while the other hand is planted on the ground. The body is then lifted into a side plank position, with the help of the TRX for balance. This exercise helps improve core strength, balance, and overall stability. It can be modified for beginners by using a lower TRX anchor point and can be made more challenging by adding leg lifts or incorporating a rotation.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on side, lower forearm on floor and top arm in front on floor for support, feet in TRX straps, top leg forward as shown
  • Lift hips up, using arms for support.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Extension, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased stability
  • Better balance
  • Enhanced muscle definition
  • Improved posture
  • Reduced risk of injury
  • Increased flexibility
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Supported TRX side plank exercise should be avoided if you have any pre-existing shoulder or wrist injuries. This exercise puts a lot of pressure on these areas and could potentially worsen your condition. It is also not recommended for individuals with low back pain or instability, as it requires a strong core and can put strain on the lower back. If you are pregnant, it is best to avoid this exercise as it could put too much pressure on your abdomen. Additionally, if you are new to exercise or have poor balance, it is important to start with simpler exercises before attempting the Supported TRX side plank to avoid injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Refer to manufacturer’s instructions for adjusting settings and resistances.

    • Helpful in Diseases

  • obesity
  • diabetes
  • osteoporosis
  • back pain
  • scoliosis
  • hip pain
  • shoulder pain
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • heart disease
  • arthritis
  • chronic obstructive pulmonary disease (COPD)
  • fibromyalgia
  • postpartum recovery
  • post-surgery rehabilitation
  • balance and coordination issues

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    Frequently asked questions

     

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