This stretching exercise mainly involves the back muscles such as the back and lumbar muscles. It is often used by people with lower back pain. It also work the grip strength. It is important to breathe well and breathe out during the movement.You must have a hanging bar to perform the exercise and can be done at home or in the training room. It helps to properly stretch the vertebrae of the spine and reduce stress in the back. It is ideal for decompression of the lumbar intervertebral discs.

Body Parts

  • Back
  • Abdominals
  • Obliques
  • Hip Flexors
  • Erector Spinae
  • Latissimus Dorsi


  • Support body on a fixed bar with the hands a little wider than the shoulders.
  • Keep the head aligned with the body.


  • Release and stretch.


Never let the body fall after stretching.