Stretching is a simple activity that most everyone can do to improve flexibility and prevent strains and tightness. Whether you are an athlete or an office worker, having flexible muscles makes many aspects of life easier. Performing stretches with a partner can enhance the experience even more by allowing you to relax your body and let the other person initiate the stretch.
Hamstring
To get a good hamstring stretch with a partner, lie on your back on the floor. Lay one leg straight and flat and raise the other so it is straight up in the air. Your partner holds your ankle and pushes your leg back toward your head to stretch your hamstring. Keep breathing throughout and hold for 10 to 30 seconds.
Seated Groin Split Stretch
For a groin and inner-thigh stretch, start by sitting on the floor facing your partner, each with legs spread. Grasp each other's wrists or forearms and place your feet on the inside of his shins or ankles. Gently pull his torso down and forward until he feels a stretch in the inner thigh and groin. Hold for 10 to 30 seconds and switch.
Standing Quad Stretch
A standing quad stretch requires that your partner hold a chair for balance and extend one leg behind her. You grab her thigh and knee area with one hand, while placing the other hand on her low back. Her foot and ankle should rest on your shoulder. Gently lift her leg upward to stretch the quadriceps. Do both legs and then switch.
Hips and Glutes Stretch
Stretching your hips and glutes is an exercise that can be done alone, but it is enhanced by a partner. Get on the floor and extend your left leg back behind you with your right leg bent and the bottom of your right foot against the top of your left thigh. Lean forward to stretch your hip and glute, and have your partner gently push on your back to enhance the stretch. Breathe during the stretch, and do both sides before you switch.
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