Stretch of the Week: Thai Massage Stretch

The final stretch of the week for October, which will round out our partner stretching theme for the month, is called the Thai Massage Stretch. One partner will get a chest and inner arm stretch with this, while the other partner will get a slight chest and calf stretch.

To perform this stretch you will need a pillow and possibly a folded blanket or towel. If you cannot easily get up and down from the floor please do not perform this stretch. Also, avoid this stretch if you have an upper or lower back or shoulder injuries.

How to perform:

1. Partner 1 begins by sitting on the floor with their ankles crossed. Sit on a folded blanket/towel if it’s difficult to sit without slouching (see image). Partner 2 will stand behind partner 1 with a pillow in their hands.

2. Partner 1 then places their hands interlaced behind their head. Partner 2 will take a lunge stance with the back heel all the way on the floor and their front knee right behind partner 1’s upper back. Partner 2 will then place the pillow between their knee and partner 1’s upper back for cushion.

3. Partner 1 will gently lean back into partner 2’s knee. Partner 2 will then place their hands on partner 1’s inner bicep and gently assist by pulling back slightly. Both partners should keep their belly button pressed toward their spine to reduce strain to the low back. Both partners will keep their chest wide and shoulder blades coming toward the tailbone.

• Compare ‘no’ and ‘yes’ photos: partner 1 keeps elbows wide and sit bones anchored to floor/blanket/towel. Partner 2 will reach their back heel to the floor to get the stretch, while also keeping their front knee bent. Both partners should avoid slouching as shown in the ‘no’ photo. Remember to always check in with your partner regarding stretch intensity! Back off if they are feeling any discomfort in their back or shoulders.

4. Hold this position for 30 seconds. Partner 2 will switch their legs to get the stretch in both calves. Repeat stretch. After Partner 2 has stretched both legs you can switch roles. Enjoy!

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

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