- We will always finish a workout with partner stretching. It is very important that you find time to stretch after you workout. Without a doubt, it is the most important part of the workout. Not only will it help you prevent injury, help you increase flexibility and speed, but you will also feel a lot better after you do it.
- We feel this is the most effective way to improve flexibility. It will effectively push you to points in stretching that you wouldn’t be able to get to if you were stretching by yourself. If you do not have a partner to stretch with, then stretching by yourself is obviously the better alternative.
- It is very important that you find time to stretch every day.
Partner Stretches
For partner stretching we will perform each of the following exercises. When done correctly, partner stretching should be uncomfortable, but never painful. It is important to communicate with your partner so that he can give you the best possible stretch.
Seated “V” Stretch
- Sit down and make a “V” with your legs as shown in the video.
- Keep your legs as straight during this stretch.
- Reach down with both hands to your left leg. If you can grab your toes or foot. It is important to reach with both hands.
- Your partner will push on the middle part of your back to help you get a better stretch. Let them push you to the point of discomfort not pain. When providing resistance, do not push on the top of their shoulders. This could cause injury to your partners back. If the person being stretched is very flexible, then you can lean into the middle of their back with all of your body weight. Adjust the resistance to the level of the person’s flexibility accordingly.
- Hold the stretch for about 10 seconds, then push against your partner resistance back to the starting position.
- Relax for a couple of seconds then repeat the same stretch, this time trying to get a little further than your first attempt. As before, hold the stretch for about 10 seconds then push against your partners resistance back to the starting position.
- Repeat this pattern for the middle and right leg stretches as shown in the video clips.
- Videos:
Groin Stretch
- Sit with your feet together as shown the video. Bring your feet as far in as possible.
- Your partner will provide resistance by pushing down on the knees. This will stretch out your groin.
- Communicate with your partner about the desired level of resistance.
- Hold the stretch for about 10 seconds then push back up against your partner’s resistance to the starting position.
- Relax for a few seconds then repeat the stretch, this time trying to get a little further down.
- Hold for 10 seconds and push against your partner’s resistance back up to the starting position as shown in the video clip.
- Groin Stretch Video
Shoulder Stretch
- While seated, extend your arms straight out at your sides as shown in the video. Start with your thumbs pointed up.
- Your partner will grab your wrists and will attempt to put your wrists together behind your back.
- Communicate with your partner to get the optimal stretch. Go to the point of discomfort, not pain.
- If you are flexible enough to easily touch your wrists behind your back, your partner will lift your hands up to further stretch your shoulders.
- Hold the stretch for about 10 seconds then bring your hands back to their starting position while fighting the resistance of your partner.
- Relax for several seconds then repeat the same stretch with your thumbs pointing down.
- Videos:
Quad and Hip Flexor Stretches
- Lie on your stomach as shown. Lift your right foot off the ground. Your partner will provide resistance by grabbing the ankle with both hands and pushing your right heel to your butt.
- Hold this stretch for about 10 seconds then bring your foot back to the floor, pushing against your partner’s resistance as shown in the First Quad Stretch video clip.
- Relax for a few seconds then repeat the quad stretch. This time your partner will lift your knee with one hand and push your heel to your butt with the other. Your partner must make sure that your knee is in line with your hip. Not doing so could cause injury to the knee.
- Hold this stretch for about 10 seconds then bring your foot back to the starting position, pushing against your partner’s resistance as shown in the Second Quad Stretch video clip.
- The last stretch is the hip flexor stretch. Your partner will take your right ankle and lift it up and back over your butt as shown in the Hip Flexor video clip. When done correctly, he should lift your hips up off the ground.
- Communicate with your partner to get the optimal stretch. The further up and back your foot goes, the better the stretch.
- Hold the stretch for about 10 seconds then push against your partner’s stretch all the way back down to the floor as shown in the video.
- Repeat the same three stretches in succession with the left leg.
- Videos: