PUBLISHED ON Aug, 07, 2024
Our 3 Favorite Low Back Stretches!
Do you sit for more than 5 hours a day? Do you play a physically demanding sport? Chances are, you deal with some low back tightness. It is not fun, and if ignored, can lead to bigger problems down the line.
If you are familiar with low back pain, you likely know that tightness plays a big role in the level of pain you feel.
Today we are going to go over 3 of our favorite stretches for the low back using the Nordic Hyper!
Elephant Walk
The elephant walk is a stretch for the hamstrings and low back. It is common to deal with tight hamstrings if you also deal with a tight low back. The elephant walk is effective because it stretches both areas at the same time.
How to:
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Bring your palms down to an elevated surface.
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Straighten both legs and notice the stretch you feel in the hamstrings.
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Slowly begin to bend one leg at the knee, while keeping the other leg straight.
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Switch back and fourth as if you were walking.
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Higher surface = Easier Lower Surface or, the ground = Harder.
Pro Tip
If you would like to feel more of a stretch in the low back, you can round your back slightly and bend your knees slightly.
Incline Pigeon
The Incline Pigeon stretch is effective for opening up the outer glutes that can often get tight and weak. Many find that addressing tightness in the areas below and around the low back will help with low back tightness.
How to:
- Transition your Hyper Pro or available weight bench to in incline of 30-45 degrees.
- The higher the angle, the easier it will be to get into. The lower you go, the harder it will be and the deeper the stretch.
- Place your foot on the ankle rollers on the Hyper Pro, or the seat if you are using a standard weight bench.
- Mindfully allow your knee to come to the padding of the bench and find what feels like a good stretch.
- The back leg should be straight out behind you. Note that you may also feel a stretch in the back leg if you have tight hip flexors.
Pro Tip
- Aim to rest in this stretch for 30 seconds-1 minute
- Progress this movement to an active stretch by adding a hinging motion. Aiming to bring your head close to your knee and back up.
- A good goal on this is being able to do 2-3 sets of 20 reps comfortably ✅
GHD Stretch
The Hyper Pro offers a full GHD mode. A super effective stretch for the low back is the GHD stretch. It allows you to fully release your back from load with your lower body completely supported by the stable bench.
The stretch you will feel in your low back is almost immediate!
How to:
- Set your Hyper Pro to GHD mode
- Get into the Hyper Pro using the handles + step rod.
- Once you are comfortable, allow yourself to hinge forward until you feel a stretch.
- You can do this with or without the GHD Attachment. If you are taller, the GHD attachment will allow you to get more of a stretch.
Pro Tips:
- Exhale while you release into the stretch.
- Use your hands against the ground for added support if the stretch is too intense at first.
- Do this 1-2x/day if you find yourself tight from excess sitting or sport.
Conclusion
Here are the 3 stretches for quick and easy reference:
- Elephant Walk
- Incline Pigeon
- GHD Stretch
In this article, we are using the Hyper Pro, it functions as a
- Adjustable Nordic Bench
- 45-Degree Back Extension
- Full GHD
- Hip Thrust Bench
- Decline Ab Bench
- Reverse Hyper
- Leg Extension
- Hamstring Curl
- Upper Body Mode
It truly gives you everything you need to strengthen and stretch the posterior chain.
With 25+ movements you can do, it is a no brainer for small home gyms, office gyms or studios!
If you want to level up your home gym functionality, check out the Hyper Pro HERE!
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