Stretching with Assistance

What it is: Assisted stretching is a traditional-type stretch that requires a partner. Your partner helps you into position and then gently helps you stretch further than you can by yourself. As with traditional, or static, stretching, you hold the position for 10 to 30 seconds without bouncing. The best way to figure out how to perform assisted stretches is from an experienced fitness trainer. While the ACSM’s guidelines don’t offer strategies for this type of stretching, the organization does reference it as promising and possibly effective.
The pros of assisted stretching are as follows:

• Having someone else do a lot of the work for you is relaxing. This technique is particularly valuable for a tight muscle that you have trouble stretching yourself.
• If have trouble mastering some of the common stretching positions, assisted stretching helps you understand the techniques while you develop enough flexibility to do them more comfortably on your own.
• A partner tends to push you a bit further than you can push yourself. Assisted stretching also comes with its cons:
• If you don’t have a partner, you’re out of luck (although some assisted stretches can be mimicked by using a towel or stretching strap).
• If your partner overstretches you, you may end up injured.
• Assisted stretching requires less muscle awareness than the other techniques, so you may not gain much from doing it.

Sample assisted stretch : This stretch focuses on your lower back and butt. Lie on the floor with your partner standing in front of your feet; relax your arms at your sides, and keep your head on the floor. Lift your legs, and bend your knees into your chest. Have your partner place her palms on your thighs and gently press down and in so your knees move even closer to your chest. As you hold this position, you should feel the stretch spread from your butt into your lower back.