Stretching feels good. But sometimes, trying to stretch on your own does not work well. You might not push far enough, or you could hold your body the wrong way. This is where a partner can help. Active assisted stretching is a team activity.

You actively use your muscles while your partner gives a gentle, guiding push. This can help you become more flexible and feel great. It is a simple way to connect and help each other feel better. Remember to always talk to your partner and move slowly.

The hamstring helper:

If you are looking for effective active assisted stretching, lie on your back with one leg pointing up towards the ceiling. Have your partner stand next to you. Place your hands behind your thigh for support. Gently push your leg towards your head. Your partner can then place one hand on your thigh and the other on your calf. They apply a very light pressure to help the stretch go a little deeper. Hold for 20 seconds, then switch legs.

The chest opener:

Sit on the floor with your legs crossed. Clasp your hands behind your head, opening your elbows wide. Your partner kneels behind you. They can gently hold your elbows. As you breathe out and try to open your chest wider, your partner can provide a small, careful pull backwards.

The hip hinge:

Stand up straight and hold onto something stable for balance. Lift one knee towards your chest. Your partner can stand in front of you. They place one hand on your lower back for support and the other under your bent knee. As you gently try to pull your knee higher, your partner can assist the movement. This stretch is good for your hips and glutes. Hold for 15 seconds per side.

The quad stretch:

Lie on your side with your bottom leg bent for comfort. Bend your top leg and reach back to hold your foot. Your partner can kneel behind you. They can place one hand on your hip to keep it stable. Their other hand can gently press your foot closer to your body.

The shoulder press:

Kneel on the floor and sit back on your heels. Lean forward and place your palms flat on the ground, walking your hands out in front of you. Your partner stands over you, facing your back. They can place their hands gently on your upper back. As you breathe out and sink your chest towards the floor, your partner applies a soft, downward pressure. This stretches your shoulders and back.