Stretch of the Week: Partner Twist Stretch

In the second week of October we will be performing the Partner Twist Stretch. This stretch will target the spine, arms and chest.

You may need a folded blanket for this stretch. Please do not perform this stretch if you cannot comfortably get up and down from the floor, or if you have any shoulder or back injuries.

How to perform:

1. Sit cross-legged on the floor facing your partner, knees touching. If either of you is having difficulty sitting up tall with a straight spine, sit on the edge of a folded blanket as shown with the male partner in the photo below.

2. Each of you should place your left hand behind you, toward the small of the back. Then, bend forward and twist left slightly. Reach your right hand forward to reach for your partner’s left hand behind their back.

3. Once your hands are clasped, draw the belly button in toward the spine and twist as you exhale. You will gently pull on you partners left hand to assist them into a deeper twist. Communication is key! Check in with your partner to make sure the stretch is not too intense. Back out of it slightly if either of you are experiencing too much stretch.

• Things to remember: keep your knees reaching towards floor and into your partner to anchor yourselves from moving the lower body. Keep your chest wide and open. No slouching or bending forward. Compare the ‘Yes’ and ‘No’ photos to view these differences.

4. Hold the position for 5-8 breaths (inhale and exhale is one breath). Then, gently release hands and rotate forward to the starting position. Repeat on the other side. Have fun!

Interested in learning more? Email me at rachel.lackowski@athletico.com

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