Sometimes the best stretches are the ones you can’t quite get into on your own. Partner stretches allow another person to gently add resistance, support or leverage to help you deepen a stretch – and they’re a fun way to move together.
The key to partner stretching is communication. Move slowly, check in with each other and never push your partner deeper than feels comfortable.
An added bonus to partner stretches is bonding! By working together, you create a deeper sense of connection. Enjoy that alongside these juicy stretches 🙂
Try These 3 Partner Stretches for a Feel-Good Full-Body Reset
Watch our YouTube short and follow along with the directions below to try each partner stretch. Partner A is the base, and Partner B is the recipient. These three feel-good stretches target your upper body, spine and shoulders, with a bonus heart opener to support your posture.
1. Front Body Partner Stretch With Low Back Pressure Point Release
This first partner stretch is a fan favorite! The base (Partner A) gently pulls Partner B’s arms up, creating a deep front-body stretch and lengthening. Spine grows taller, creating a pleasant sensation across the arms and chest while helping to lengthen and align the spine.
Try it! Here’s how: Partner A (base) sits in a chair while Partner B sits on the floor between their legs. Partner A holds their wrists and pulls them upward, allowing the chest and shoulders to gently open.
Take a few slow breaths here and then switch.
2. Upper Back and Shoulder Partner Stretch
Raise your hand if you’ve ever hunched over a computer, device, or steering wheel? This partner stretch is designed to support good posture by pressing into the upper back. Picture the “Cow” shape in traditional Cat/Cow poses . . . think of this partner stretch as a different shape for achieving the same Cow Pose-like stretch through the upper back and chest.
Try it! Here’s how: For this stretch, both partners sit on the same level. Partner B sits with their back towards Partner A, cross legged. Partner A will sit facing Partner B. in a boat pose shape, feet gently placed against Partner B’s upper back on either side of their spine (be mindful to not put any pressure on the spine).
Partner B will reach their arms behind them, and Partner A will grab their wrists and gently pull while continuing to press against their upper back.
Switch roles so you both get the stretch, and play with the amount of resistance until you find that sweet spot. Remember, it’s all about clear communication when it comes to partner stretches!
Bonus pressure point release: From the same seated position, Partner B can relax and hinge forward at the waist while Partner A uses their toes with low to medium pressure to massage the pressure points around their partner’s lower back.
3. Partner Yoga Full-Body Stretch
Ready to have a little more fun? The final partner stretch adds a playful yoga element. This is a more nuanced move and requires the base (Partner A) to be able to lift Partner B with their legs. Approach this one with added caution and go slow, feeling out what’s possible.
Try it! Here’s how: Partner A, the base, reclines onto their back with their legs in the air and knees bent. Partner B starts standing, facing away from the base. Partner A will place their feet against Partner B’s low back as Partner A bends their knees deeper, braces Partner B’s shoulders, then straightens their legs to lift B off the ground.
The resulting shape creates a deep front-body opening for Partner B while giving the base a sneaky strengthening challenge for their legs and core muscles to both lift and keep the other person stable mid-air. For the base, this is strengthening, and for the “flier” this is lengthening!
Take your time getting into and out of this one, and only try it with a partner you feel comfortable communicating with and supporting safely.
Partner Stretches Are Better Together 🙂
Stretching doesn’t always have to be a solo activity. Moving with someone else gives you the opportunity to explore familiar stretches in an entirely different way – while sharing a few laughs along the way.
Save this routine and grab someone you love the next time your body is craving a good stretch.
