Stretch of the Week: Revolved Forward Fold Partner Side Stretch

We will be performing the Revolved Forward Fold Partner Side Stretch for the third week of October. It is one of my favorites, as it stretches the sides of the body, the inner thighs, the hamstrings and the low back.

You may need a folded blanket and a yoga strap or scarf for this one! If you have difficulty getting up and down from the floor, shoulder injuries or low back injuries, please do not perform this stretch.

How to perform:

1. Sit facing your partner with your legs extended. Sit on a folded blanket if you are having difficulty sitting straight as shown with the male partner in the photos. Both of you will fold the left leg in so the sole of the foot rests along the inside of the right inner thigh. Then press the soles of the right feet into each other, while keeping your legs straight.

2.  Reach your right hands towards one another holding them together in a ‘C clasp’. If you can’t quite reach, use a strap to assist, one end in each of your hands (not shown). Next, both partners rotate their chest toward the left. Attempt to keep your right legs straight, but a slight bend in the knee is okay.

3. From here extend the left arms up and over your head, next to your ear, reaching toward your partner’s left hand. Can’t quite reach? Use a strap or scarf, one end in each of your hands, to connect as shown in the photo below. This will assist in deepening each other’s rotation to the left and stretch over the right leg. Inch your hands toward each other and down the strap/scarf for an even deeper stretch. Always communicate with your partner for stretch intensity!

• Things to remember: keep your belly button drawn in toward your spine. Keep rotating your chest toward the sky and pressing the soles of your feet into each other to keep the legs active. Avoid slouching, rounded backs, and your chest facing the floor. Compare the ‘Yes’ and ‘No’ photos below.

4. Hold the stretch for one full minute if possible. Inhale, gently release your grips and sit up straight. Straighten both legs to even out before doing the other side. Make sure to smile while you stretch!

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

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.