THE 7 BEST SLING TRAINING EXERCISES FOR YOUR UPPER BACK, SHOULDERS, AND NECK

THE 7 BEST SLING TRAINING EXERCISES FOR YOUR UPPER BACK, SHOULDERS, AND NECK

Sling training exercises for your upper back, shoulders and neck. Do you want to improve your posture? Do you have neck pain all the time and want to prevent it?

In this article, you will find seven effective exercises with the sling trainer that can support you in your project. Sling training is increasingly used in the prevention or as a rehabilitation measure for back or neck complaints.

The sling training was originally developed by two Norwegian physiotherapists. The American TRX inventors then made it suitable for the general public. And now it is used equally in physiotherapy and fitness.

Sling training workout with 7 exercises in the video

7 Sling Training Exercises – Corrective Instructions

1. Sling training – tight rowing (ideal for beginners)

• Starting position arms stretched
• Palms face each other in the hammer grip
• The further you are in an inclined position, the more difficult the exercise will be
• Your body stays in line like a stable board
• Therefore, the stomach and buttocks are firm
• End position arms bent
• Shoulders are behind / below
• Bring shoulder blades together as if you wanted to crack a nut

Muscles

• Entire upper back
• Shoulders
• neck
• Arm muscles

Sling training – tight rowing

2. Sling training – long rowing (a bit more advanced)

• Starting position arms stretched
• Palms face down in a wide grip
• Elbows are just below the shoulders
• The further you are in an inclined position, the more difficult the exercise will be
• Your body stays in line like a stable board
• Therefore, the stomach and buttocks are firm
• End position arms bent, handles almost on the shoulders
• Shoulders are behind / below
• Bring shoulder blades together as if you wanted to crack a nut

Muscles

• Entire upper back
• Shoulders
• neck
• Arm muscles

Wide rowing

3. Tight rowing from a crouch

• Starting position in a crouch and arms stretched
• Palms face each other in the hammer grip
• The further you are in an inclined position, the more difficult the exercise will be
• Legs help with the upward movement
• End position arms bent
• Your body is in a line like a stable board
• Therefore, the stomach and buttocks are firm
• Bring shoulder blades together as if you wanted to crack a nut

Muscles

• Entire upper back
• Shoulders
• neck
• Arm muscles
• Legs and buttocks

Tight rowing from a crouch

4. Wide rowing from a crouch

• Starting position in a crouch and arms stretched
• Palms face down in a wide grip
• The further you are in an inclined position, the more difficult the exercise will be
• Legs help with the upward movement
• End position arms bent handles almost on the shoulders
• Shoulders are behind / below
• Your body is in a line like a stable board
• Therefore, the stomach and buttocks are firm
• Bring shoulder blades together as if you wanted to crack a nut

Muscles

• Entire upper back
• Shoulders
• neck
• Arm muscles
• Legs and buttocks

Long rowing from a crouch

5. Sling Training – Butterfly Reverse (for beginners)

• Starting position arms stretched
• Palms face each other in the hammer grip
• Legs in step position
• The further you are in an inclined position, the more difficult the exercise will be
• Your body stays in line like a stable board
• Therefore, the stomach and buttocks are firm
• Shoulders are behind / below
• You pull your hands out
• Your arms almost stay stretched
• Bring shoulder blades together as if you wanted to crack a nut

Muscles

• Entire upper back
• Shoulders (especially outer part)
• neck

Butterfly Reverse Women

6. Sling Training – Butterfly Reverse (for advanced)

• Starting position arms stretched
• Palms face each other in the hammer grip
• The further you are in an inclined position, the more difficult the exercise will be
• Your body stays in line like a stable board
• Therefore, the stomach and buttocks are firm
• Shoulders are behind / below
• You pull your hands out
• Your arms almost stay stretched
• Bring shoulder blades together as if you wanted to crack a nut

Muscles

• Entire upper back
• Shoulders (especially outer part)
• neck

Butterfly reverse advanced

7. Sling Training – Front Raise Stretched

• Starting position arms stretched
• Palms face down shoulder width
• The further you are in an inclined position, the more difficult the exercise will be
• Your body stays in line like a stable board
• Therefore, the stomach and buttocks are firm
• End position arms stretched over the head
• Shoulders are behind / below
• Your arms stay stretched

Muscles

• Entire upper back
• Shoulders (especially upper and rear part)
• neck