How many of you reading this take time to stretch before and after exercise? Uh huh, uh huh. How many of you stretch just because? Hmm, even fewer of you. Look, I am guilty of not stretching too. When I get into the gym, I want to get out of there as soon as possible. Stretching adds to my time there and, ugh, I just can’t be bothered. I do love a good stretch while I’m in bed but that’s about as much time as I devote to stretching. But after learning about the benefits of stretching, I’m going to devote more time to it. It feels good. It’s good for you. Done!
Here are some of the benefits of stretching:
Stretching helps improve flexibility by increasing your range of motion.
It assists in correcting posture by lengthening tight muscles that pull areas of the body away from their intended position.
Stretching helps decrease your risk of injury by preparing muscles for work before activity.
It increases blood and nutrient supplies to muscles, reducing muscle soreness.
Even a short amount of time (10 – 15 minutes) of stretching can calm the mind, provide a mental break and give your body a chance to recharge.
Stretching poses, like those performed in yoga and Pilates releases physical and emotional tension.
Stretching solo is great but it can be even better with a partner. When I work out with a trainer at the gym, he always stretches me before and after my workout. Following are a few partner stretches that have been compiled by fitness trainers Barry Ennis and Shay Kostabi. Try them out but don’t forget these rules:
Communicate clearly with each other. Have your partner tell you if you’ve stretched them far enough, and if they can be stretched further after holding for a few seconds.
Avoid chatting while stretching so your partner can focus on breathing and relaxing.
Don’t push past your partner’s limits. Some people are inherently more flexible than others. Flexibility is gained over time and with practice but approach it by going slowly.
Go slow; take it easy. Don’t push past limits. Don’t push past the point of pain – or to the point of pain. Check with your physician to ensure that you can participate in a stretching program. It is not necessary to do all of the stretches below. Go slowly; do what you can and don’t push yourself. I cannot emphasize this enough.
Don’t aim for the range of motion shown in the photos. Do what you can that feels comfortable. Flexibility takes practice.
Now, on to the stretches … (Photos courtesy of Jesse DeYoung.)
Stretch One
Have your partner lie on his or her back facing you. It’s their time to relax and breathe! (Tell them that they’ll like it). Now take their right leg (That’s the one on your left) and begin to extend it overhead. Keeping your right knee to the inside of their leg on the ground, lock your right ankle over their leg on the ground. Don’t allow it to lift off the ground. Take your hands to their heel, keeping your own spine in a nice neutral position. Press on the base of their heel to flex their foot (bring it into an “L” shape). Continue to do this and press their leg toward their head. Allow your partner to communicate when they’ve been stretched far enough. Make sure the leg in your hands is straight with no bend in the knee. Hold for 30 seconds and then switch sides.
Stretch Two
Take your partner’s right leg again and cross it over their body, allowing the knee to bend like they’re pulling it towards their armpit. This one’s tricky. Step your left foot up against their left thigh (this is a bit like Twister isn’t it?) to keep it locked in line with the rest of their body. Now bring your right shin behind the bend of their right knee. Walk your right foot up as far towards their armpit as is comfortable for them. Take your left hand and press gently down on their right shoulder to prevent it from lifting off the ground. At the same time press their right knee down with your right hand to increase the twist through the spine. Don’t forget to communicate how far to stretch, and keep your own spine neutral. Hold for 30 seconds; switch sides.
Stretch Three
From essentially the same position, walk your right shin out to your partner’s right ankle. Your shin should be pressing into their Achilles tendon. Straighten their leg out across their body making sure both of their shoulders remain on the ground. Work to help them keep both hips on the ground as much as possible. Keep their foot flexed (in that “L” shape) and parallel to the floor. Keep their leg straight and begin to walk your foot up towards their head as far as they can go comfortably. Hold for 30 seconds and switch sides!
Stretch Four
This is very similar to stretch three. Take your partner’s right leg in both your hands. Step your right foot to the inside of their left thigh just above the knee to lock their leg in a position in line with the rest of their body. Take their right leg down to your left ankle and place their ankle on the base of your shin. Keeping their leg straight, slowly walk your leg up at an angle towards their head. Be sure they keep both legs straight, and both shoulders and hips on the ground. Have them flex their right foot and keep it parallel to the ground. Hold for 30 seconds and then repeat on the opposite side.
Side Note: stretches 1-4 can comfortably be done on one side first, and then repeated on the other side.
Stretch 5
Have your partner lie on his or her back and bring the soles of their feet in front of them about eighteen inches (45 cm) away from their groin. Kneel down and clamp your knees on either side of their feet to hold them together and in place. Very gently press down on their knees towards the floor. Be sure they are not arching their low back away from the floor. Hold for 30 seconds.
Stretch 6
Take your partner’s right foot and place it up on your left pec. Take their left ankle and cross it over their right knee. Gently use your body weight to press their right leg towards their chest. At the same time grab a hold of their left knee and gently pull it towards you. Hold for 30 seconds and repeat on the other side.
Stretch 7
Have your partner place both of their feet on the ground with their knees up in the air. Have them bring their legs all the way together. Kneel down on their right side to keep their right knee pointing straight up by using your hips as support. Now take their left foot and walk it away from you off to their left. Their knee should start to lower down to where their foot used to be. Gently press down on their left knee with your right hand while at the same pressing down on their left hipbone with your left hand to keep their hips from lifting off the ground. Hold for 30 seconds and repeat on the other side.
Stretch 8
Have your partner come onto their back. Grab a hold of their left knee (finally it’s easy to figure out which one that is!) and lift it up. Press their left foot towards their left glute. At the same time use your left hand to press gently on their left low back to ensure their hips do not lift off the ground. Hold for 30 seconds and repeat on the other side. (You might get a workout in on this one so keep your body aligned properly!)
ABOUT THE TRAINERS
Barry Ennis is a Los Angeles native whose entire life has revolved around fitness and well-being. Growing up a competitive athlete, Barry gained knowledge in the fields of strength training and conditioning, flexibility training, nutrition, rehabilitation, sports medicine, and especially yoga. He first connected with yoga in the context of sport, which ultimately led him to several teacher certifications, the development of a yoga-based flexibility training program for athletes, and studying yoga philosophy in India at the Vedanta Academy.
Barry’s move to India ultimately landed him in Dubai where he led yoga classes and taught yoga anatomy for teacher trainings. He also helped open and manage the first international studio for Flywheel Sports. He has been featured in magazines including Shape, Men’s Fitness, and Yoga Life, and modeled for top brands and publications. Barry recognizes that a fitness class is much more than a practice for the body, and the effects can trigger a transformation for the body, mind, and spirit. He’s ready to share all of this experience and knowledge with you!
Shay Kostabi is a bi-coastal fitness professional and personality. Master Trainer and Creative Director for ReXist360 Resistance Training Systems and Flybarre Instructor in NY and LA. You can work out with her online at http://www.BooyaFitness.com and find great fitness and lifestyle tips to Shayk it Up on her YouTube Channel. In addition to performing both on stage and screen, Shay is a choreographer, movement instructor, director, executive producer and writer. Shay strives to instill her clients with both strength and grace and motivate them through the power of music and movement to #shaykitup
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