The three key elements of being fit are strength, aerobic conditioning and flexibility. While stretching on your own is a critical part of your fitness routine, stretching with a partner can unlock muscles you weren't aware needed stretching. You can also improve communication with your partner. Back-to-back stretches not only enable fitness but also enable communication without confrontation since you can't see your partner's face.
Simple Backbend
If your partner is significantly different in size, such as when doing back to back stretches with a child, a simple backbend stretch minimizes the effect of the size difference. You won't complete a full backbend, as your partner supports you and prevents this. This stretch is a good beginner exercise if you're just getting started with partner stretching.
To try this stretch, sit cross-legged with your back touching your partner's back. Breathe in and feel your partner's breath as you calm and prepare. Have one partner lean forward to gently stretch her spine and neck as well as the upper part of her leg and groin. The other partner gently leans back to increase the stretch for the lower partner. The upper partner also stretches her spine and neck as she leans back. Do not push the lower partner, simply lean back gently, as pushing can lead to injury. Relax into the pose, hold for 30 to 60 seconds, and switch roles.
Starfish Pose
Starfish pose allows the lower partner to fully stretch his legs and groin area with support from his partner. The upward-facing partner stretches his chest, arms, neck and back.
To complete this stretch, sit back-to-back with legs spread as far apart as possible. Imagine a starfish as the two of you sit together -- representing the body -- and the arms and legs spread wide like the legs of a starfish. The lower partner leans forward, extending arms to the side, as the upper partner gently leans back, also extending his arms out. Be careful not to exert too much force as you lean back to avoid any injury to the lower partner by overstretching. Relax into the pose, hold for 30 to 60 seconds, and switch.
Heart Opener
The heart opener enables the upward-facing partner to stretch her neck, pectoral muscles, biceps and forearms. The downward-facing partner stretches her spine gently and also stretches her arms.
To complete this stretch, sit back-to-back. Have the downward-facing partner collect in child's pose -- legs tucked under her body and arms stretched out to the side. The upward-facing partner extends her legs straight out and gently lies on top of the partner in child's pose, slowly lowering her head back to touch her partner's head while extending her arms out to the side, fully opening her chest. Relax into the pose, hold for 30 to 60 seconds, and switch.
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