How to Stretch With a Partner

The body loves to be stretched before and after a workout. Try stretching the body in the morning before your day starts or at night before bed. At times, getting motivated to stretch requires teaming up with a partner and stretching together, as explained in these steps.

Difficulty: Easy

Instructions

Quad Stretch With a Partner

1. Find a comfortable place to lie face down with the partner on the side of your body near the hips.

2. Bend the leg on the opposite side of your partner. Have your partner lean his forearm across the buttocks.

3. Allow the partner to clasp your ankle of the bent leg with his free hand.

4. Breathe out while the partner gradually pushes your heel to your buttocks.

5. Reverse and do the same stretch on the opposite leg.

6. Change positions with the partner and stretch his legs. Make sure you each do three stretches on each leg.

Hamstring Stretch With a Partner

7. Sit at a comfortable flat spot across from the partner with legs stretched and separated.

8. Bend one knee with the heel touching the groin of the opposite bent leg. Have the partner take the same position.

9. Brace your extended leg against your partner's bent leg, then clasp hands just beyond the wrist, interlocking.

10. Breathe out and bend from the hips as you lower your torso onto your stretched thigh while the partner leans slowly backwards, pulling with your clasped hands.

11. Alternate pulling each other slowly. Perform three stretches per person. Make sure you hold your stretches 30 to 60 seconds.

Abdominal Stretch With a Partner

12. Lie facing the floor while the partner straddles your hips and faces your feet as you bend them up.

13. Allow the partner to reach for and grab your lower legs as you curve at the hips and knees.

14. Breathe out and tighten the gluteals to avoid compression on the lower back while the partner raises your thighs from the floor.

15. Reverse the stretch with the partner, so he benefits from the stretch, too.

16. Perform the stretch three times.

Shoulder Stretch With a Partner

17. Sit on the ground placing your hands about 12 inches behind the hips.

18. Point your fingers away from the body with palms down.

19. Extend your legs forward.

20. Feel the partner hold your wrists while he kneels behind you.

21. Breathe out while the partner gradually pulls your arms back and downward.

22. Reverse and help your partner perform the stretch.

23. Perform the stretch three times.

Tips & Warnings

• Communicate with your partner.
• Wrists do not have to touch.
• Avoid stretching so the elbows cross behind you.

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