Assisted Stretching Techniques

Assisted stretching is simply stretching that is done with a partner. It is often performed with a personal trainer or massage therapist, and if not with a professional, then preferably with someone who has knowledge of both flexibility and the body to ensure you do not injure yourself. Assisted stretching is useful in increasing your flexibility and requires little effort on your part, as you are being eased into the moves by your partner.

  1. Assisted Gluteus Stretch

    • The gluteus can get tight through daily activity and this tightness can cause chronic back pain if left untreated. To stretch this muscle with a partner, have the receiver lay with their back flat on a mat. His knees should be bent with feet flat on the ground. Have him place his right ankle on his left knee and then lift his left foot off the floor. Kneel beside him and place your hands on the back of the left thigh near the knee. Slowly move this leg in to his chest. Use your body weight to move the leg forward but do not press too far. Ask him to tell you when he can feel the stretch and then hold it for 30 seconds. Repeat with the other leg.

    Assisted Shoulder Stretch

    • Sit the receiver of the stretch on a bench or backless chair. Make sure they are sitting upright and facing forward. Have her place her hands behind her head, interlocking her fingers. Her elbows should stick out parallel to her ears. Stand directly behind her and lightly grasp her elbows. Gently move the elbows back toward you. Stop when the stretch can be felt by the receiver and hold still for 30 seconds. Move the elbows forward and let her shrug her shoulders five times. Repeat.

    Assisted Leg Stretch

    • Have the receiver lay on his back on a padded mat. His legs should be lying straight out in front of him and his arms at his side. Get him to lift one leg off the ground and then point his toes; the other leg remains flat on the ground. Kneel at his feet facing him. Place one hand on the calf of the lifted left and one hand behind the knee. Using your body weight, slowly move this leg toward his torso. Stop when the stretch is felt and hold in place for 30 seconds. Release the leg to the floor and rest for five seconds. Repeat on the same leg and then perform the stretch on the other leg.

    Assisted Neck Stretch

    • Necks are very delicate areas of the body so any stretch that involves this area needs to be done very carefully. Sit the receiver on a chair with her back straight and upright. Have her drop her head forward so her chin is tucked in toward her chest and she is staring at her lap. Place one hand on the back of her head and gently press down. Hold for 30 seconds and release. Now have her tilt her right ear to her right shoulder keeping her eyes facing forward. Place your hand on the left hand side of her head and lightly press down. Hold for 30 seconds and then repeat with the other side of her head.