W's are a great trx rotator cuff exercise that you can use to further shoulder rehabilitation or strengthen the rotator cuff in an attempt to prevent injury.
The W focuses on external rotation, and external rotation is one of the most important motions to strengthen the rotator cuff.
The W gets its name because in the finishing position the your upper body is shaped like the letter "W".
You can see the pictures and instructions below.
Starting Position: Begin by grasping the trx handles with your palms facing down. Slowly walk yourself away from the trx so that there is no slack in the straps. Lean your body backwards and keep your arms straight in front of you.
Form: While keeping your body straight, exhale and rotate your shoulders back so that your elbows and shoulders are at about 90 degrees. In the finishing position your upper body should almost in the shape of the letter W. Hold for a second and then slowly lower to the starting position.
Personal Trainer Tips: Since the rotator cuff is made up of small muscles, you'll have to stand pretty close to the trx so that this exercise is not too intense.
Focus on rotating your shoulders backwards instead of simply pulling them backwards.
Or you can learn some additional rotator cuff exercises.
If you don't have a trx, you can perform external rotation with dumbbells or a cable machine.
You can use the trx to work all of your upper body muscles, and since it's portable and light weight, you can use it at home or take it with you for an outdoor workout.
If your gym has the trx, ask a personal trainer to help you get it set up. Or get your own so you can get great upper body workouts on your own at home or outdoors.
Yours in Health,
Dr. Charles PT/PT
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