-
Step 1
Before attempting this partner stretch, be aware of any back issues your partner may have. This is not an appropriate exercise for someone with an acute disk injury, recent surgery or who is undergoing any kind of therapy for the back. If in doubt check with your doctor or physical therapist before attempting this stretch.
-
Step 2
Have the receiver lie on their back with their legs out straight. Place a pillow under their head if needed to relax the neck. Then sit by their feet facing them. Your legs should be in a”V” position with the receiver's feet in between your legs.
-
Step 3
Cup their ankles in your hands. Be very careful to not wrap your hands around their ankles and do not grab tightly. Your hands should be cupped; just let their heels rest in your palms.
-
Step 4
Remember to tighten your abdominal muscles to help protect your back. Do not pull your shoulders up, like a shrugging motion -- keep them relaxed. In fact, it is important that you keep the rest of your body as relaxed as possible when giving this stretch. Also, do not pull the receiver's legs; just use your body weight to stretch them.
-
Step 5
Lean back until the receiver tells you they feel a gentle lengthening and stretching sensation in their spine. This is not a deep stretch; it is a gentle release for the spine.
-
Step 6
Hold for five to ten deep breaths. With each exhalation you should both try to relax your bodies as much as possible.Switch places.
