Stretching is an everyday, all day movement: You do it when you get out of bed in the morning, when you take a break from sitting at your desk, and as you cool down in your yoga class. Stretching wakes up your muscles and relieves body aches and tension throughout your body. It also helps prevent joint pain, muscle strain, and muscle damage. You can do it literally anywhere because it requires zero equipment.
Stretching with a partner is a great way to go deeper. Besides improving your flexibility and range of motion, stretching with a buddy can help motivate you through a circuit and make even the most boring post-workout stretches more fun. My advice? Stretch as far as is comfortable for you and have your partner hold the stretch as you resist for several seconds. Relax and repeat.
Here are 5 stretches to try with your workout buddy.
1. Back Stretch: Stand facing each other and hold hands. Begin to step away from each other, rounding your back till you can’t step back any further. Pull hands to feel the stretch. Please note that you back has to be rounded and not flat by bending at the hips. Hold for 30 seconds, moving further away as you ease into the stretch.
2. Chest Stretch: Stand back-to-back, holding hands. Step forward, moving away from each other. Raise your arms out to the sides and pull away by pulling each other’s hands and feel the stretch in your chest. Hold for 30 seconds, moving further away as you ease into the stretch.
3. Waist Stretch: Stand facing each other holding hands. Slightly move away from each other and turn so that both of you are standing side-by-side facing the same side. One of your arms will go over your heads but should stay above the ears. Now pull further away from each other so that you feel a stretch on the side of your waist. Turn to stretch the other side. Hold each side for 30 seconds.
4. Hamstring Stretch: One partner lies face up on a mat, with the left knee bent, foot on the floor; and the right leg extended straight up towards the ceiling. The standing partner should hold the extended right leg and gently push it to increase the stretch. Hold this for a count of 10. Next, the lying down partner must push the right leg, against the standing partners’ hand for five seconds. Release the force and then allow your standing partner to push your leg forward again, back into the stretch. This time you will notice you can go deeper into the stretch. Hold for 20 seconds. Repeat with the other leg; and then switch position with partner.
5. Seated Inner Thigh Stretch: Sit on the floor facing each other with both of you stretching your legs out as wide as possible. Hold hands. Let your partner pull your hands forward; bringing your upper body forward and downward. Feel the inner thighs open up. Hold for 10 seconds then gently pull further and hold for another 20. Now your turn to pull your partner’s hands.
Happy Stretching!
