Stretch of the Week: Assisted Easy Seated Stretch

As we approach Sweetest Day (on the 21^st), this is a great week to grab your favorite stretching partner and perform the Assisted Easy Seated Stretch! But first, warm up by trying October’s first two stretches. Doing so will help to prepare both partner’s hips for this week’s stretch.

The Assisted Easy Seated Stretch will stretch your hips, inner thighs and back muscles. Please skip this week if you have difficulty getting up and down from the floor, or if you have any knee or low back injuries.

How to perform:

1. Partner one will take a seat on the floor with crossed legs at the ankles. Partner two will sit roughly two feet away, directly in front of partner one.

2. Partner two will place the ball mounds of their feet on partner one’s shins. Partner one will feel a stretch in the outside of their hips and in the sides of their body from armpit to hip. Partner two’s legs will be slightly bent. Partner two will also draw their belly button toward the spine, and lift their chest up to the sky to keep their abdominals engaged throughout the stretch. Both partners reach for the others wrists. Then, partner two will gently lean back as partner one folds forward as shown in photo marked “Yes.” Partner one will keep their sit bones on the floor, belly drawn toward the spine and should attempt to have a flat upper back.

Tip: lead with the chest when folding. This will keep the low back in a safe position. You don’t want to look like the “No” photo, as this will put too much strain on the low back. 

3. As always, communicate with your partner to make sure the stretch is at a tolerable level. Stay in this position for 30 seconds, then slowly release and switch roles so partner two gets a turn!

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

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