Partner Stretches

Did you know that stretching with a partner can be more effective than stretching alone?  Here are a few stretches you can do with a partner.  Because your partner does not feel what you feel, it is important that you communicate clearly and move slowly while trying out these stretches.

Chest Stretch:

Partner one sits cross-legged on the floor with hands behind the head.  Partner two stands behind so that partner one can lean back slightly.  Partner two holds onto the elbows of partner one and presses elbows back lightly while slightly pulling up.  Hold 30 seconds.

Low back, Lat, and Hamstring Stretch:

Stand facing your partner.  Link hands and take small steps away from each other as you bend at the waist until your upper body becomes parallel (or close to) with the ground.  Lean away from your partner, but don't try to pull them over. Hold 30 seconds.

Hamstring and Chest Stretch:

Sit with your backs firmly pressed together.  Extend your legs out in front of you and interlock your elbows.  Partner one leans forward.  Partner two presses gently into partner one to increase the hamstring stretch. Hold 30 seconds.

Hamstring Stretch:

Partner one sits with one leg stretched out in front and the other leg bent.  Partner two mirrors partner one.  Holding onto the wrists, partner one leans forwards and partner two pulls gently to increase the stretch.  Make sure to move slowly on this one. Hold 30 seconds.

Groin stretch:

Same as above, but with the legs in butterfly position.  Hold 30 seconds.

Next week, more on partner stretching!