HANGING BACK STRETCH

STATIC STRETCHING:  HANGING DECOMPRESSION, LOWER BACK

Do this stretch only after an active warm-up or finishing a workout (i.e. walk/jog/run fitness park loop).  DO NOT stretch cold muscles.

Reach overhead and grab the bar with both hands, keeping arms shoulder width apart or slightly wider.  Lower your weight gradually until you're at a full hang.  Hang in a relaxed position for 10-30 seconds.  Repeat 4-6 times with a 1-minute break between each round. 

• MODIFICATION:  If the bar height is too high, save your hanging back stretch for the parallel bars in the kids' playground area.  Perform the same steps above.  When hanging, you can let your toes or feet rest on the ground.

BACK EXTENSION

MUSCULAR STRENGTH & STRETCH:  LOWER BACK, HIPS, GLUTES & HAMSTRINGS

This equipment helps angle your body while using your body weight and gravity as resistance to target the lower back muscles.  This helps improve mobility and flexibility and works in the construction of your lower back muscles.  Do this stretch only after an active warm-up or finishing a workout.  DO NOT stretch cold muscles.

Step on the platform, feet hip-width apart and place thighs on the pads.  The feet should be held in place by the support behind the heels.  Keep neck and back straight.  Cross your arms in front of your chest.  Tuck your chin as if holding an egg under it and keep it in a straight position.  Bend down at the hips/waist until you can see the ground.  Slowly and with control begin to pull yourself up, using back muscles until your body forms a straight line again.  DO NOT swing up using momentum.  Pause at this position and repeat until you have completed the desired number of repetitions and sets.