PUBLISHED ON Aug, 07, 2024
3 Essential Low Back Stretches for Relief and Mobility
Do you spend hours sitting at a desk or engaging in intense physical activity? If so, tightness in your lower back is likely something you’ve experienced. Left unchecked, this tightness can lead to discomfort, stiffness, and even long-term issues.
While building strength is key to preventing back pain, strategic stretching can help release tension and improve mobility. Today, we’re sharing three of our favorite low back stretches—all made even more effective with the Hyper Pro.
1. Elephant Walk
Unlocks hamstring and lower back flexibility
Tight hamstrings are often linked to lower back stiffness. The Elephant Walk is an effective stretch because it targets both at the same time.
How to Do It:
1️⃣ Place your hands on an elevated surface, such as the Hyper Pro in flat nordic mode.
2️⃣ Straighten your legs, feeling the stretch in your hamstrings.
3️⃣ Slowly bend one knee while keeping the other straight—alternate sides as if you’re walking.
4️⃣ The higher the surface, the easier it is; the lower the surface, the deeper the stretch.
🔹 Pro Tip: If you want more of a low back stretch, slightly round your back and bend your knees just enough to release tension.
2. Incline Pigeon Stretch
Relieves tightness in the glutes and hips that contribute to low back pain
Tight glutes and hip muscles can pull on the lower back, leading to discomfort. The Incline Pigeon Stretch helps open up these areas for improved mobility and pain relief.
How to Do It:
1️⃣ Adjust the Hyper Pro or a weight bench to a 30-45° incline.
2️⃣ Place your shin across the bench, keeping your front knee bent at a comfortable angle.
3️⃣ Let your back leg extend straight behind you.
4️⃣ Sink into the stretch and adjust as needed for comfort.
🔹 Pro Tip: Hold the position for 30-60 seconds or make it dynamic by hinging forward and returning to an upright position. Aim for 2-3 sets of 20 reps for a mobility boost.
3. 90-Degree Stretch
Releases tension in the lower back with full support
The 90-Degree stretch allows you to fully decompress your lower back while keeping your lower body securely supported. This makes it one of the best ways to relieve tension after sitting for long hours or intense workouts.
How to Do It:
1️⃣ Set your Hyper Pro to 90-Degree Back Extension mode.
2️⃣ Secure your feet in the ankle rollers and position yourself on the pads.
3️⃣ Slowly hinge forward, allowing gravity to stretch your lower back.
4️⃣ Stay in this position for 10-20 seconds, then return to the starting position.
🔹 Pro Tip: If the stretch feels too intense, place your hands on the ground for support as you build flexibility over time.
Why the Hyper Pro is the Ultimate Low Back Solution
The Hyper Pro isn’t just a stretching tool—it’s designed to strengthen and mobilize your entire posterior chain. Whether you’re looking to prevent pain, recover faster, or improve flexibility, its versatility makes it a must-have.
With the Hyper Pro, you can:
✔️ Strengthen your lower back, glutes, and hamstrings.
✔️ Stretch safely with supported movements.
✔️ Train efficiently with over 25+ exercises in one machine.
If you’re serious about fixing tightness, preventing pain, and improving mobility, the Hyper Pro is the ultimate solution.
