Partner-Assisted Stretching: Just Lazy or the Key to Optimizing Your Flexibility? 

I’m a veteran personal trainer and it’s my job to help my clients achieve their health, fitness, and body composition goals. Invariably, this means writing and then guiding a wide range of people through gym and home-based exercise programs – all paired with plenty of nutrition advice, of course.  

This can be anything from a hardcore powerbuilding program to a gentler low-intensity cardio and core routine. However, while the exercises and training vary from person to person, there is one thing that I insist all my clients do – stretch.

Flexibility is the least exciting fitness component. Compared to building strength, cardiovascular fitness, or muscle size, flexibility training can often seem boring and can fail to produce any visible changes. It’s often added to training programs as an afterthought if it’s included at all.

However, stretching is something that everyone needs to do, regardless of their main training objective.

Tight muscles are common in today’s “seated society,” where a lot of us spend most of the day in a chair. Hypertonicity – the scientific term for tight muscles – can affect your posture, cause joint malfunction, impair exercise and sporting performance, and may increase your risk of injury (1).

While some people choose to ignore their tight muscles, others stretch diligently, and some even use partner-assisted stretches to maximize flexibility. But is this approach to stretching just laziness, or does it offer additional advantages and benefits over conventional stretching?

In this article, I explore the ins and outs of partner-assisted stretching, so you can decide if it’s something you need in your fitness regimen.

What is Partner-Assisted Stretching?

Stretching involves lengthening a muscle or muscle group and then holding it in this extended position for a predetermined time, e.g., 20 seconds. There are several different types of stretching, including:

• Active stretching – using opposing muscle groups to pull your limbs into a stretched position.
• Passive stretching – using an external object or force to extend your limbs.
• Dynamic stretching – a rapid but controlled form of active stretching usually used in warm-ups.
• Ballistic stretching – an explosive stretching method mostly used by athletes.
• Proprioceptive neuromuscular facilitation (PNF) – passive or active stretching interspersed with intense isometric muscular contractions.

Partner-assisted stretching is a form of passive stretching. However, instead of using an external object to extend your limbs, e.g., a yoga strap or doorframe, a partner lifts and supports your limbs to help you get into a stretched position.

While many trainers – myself included – often use a few partner-assisted stretches to wrap up our 1-to-1 workouts, other coaches provide 30, 45, or even 60-minute partner-assisted stretching sessions.

These exercises and sessions can appear indulgent and could even be interpreted as laziness. After all, stretching is hardly so tiring that you can’t do it by yourself. That said, hands-on stretching is becoming increasingly popular and offers some notable benefits.

So, is it the right flexibility solution for you? Let’s investigate!

The Bonafide Benefits of Partner-Assisted Stretching

All types of stretching offer benefits, and it’s up to you to choose the right method for your needs and goals. For example, it’s generally best to do dynamic stretches in your warm-ups and save passive stretching for your cool-down.

Partner-assisted stretches tend to work best at the end of a workout or when used in stand-alone flexibility sessions. The benefits of partner-assisted stretching include:

Better Results

You get out of stretching what you put into it. It can be tempting to rush through your stretches, or you may not stretch deep or long enough. Working with a partner, especially a trainer, means you are more likely to hold each stretch for long enough to get the best possible results.

Stretch More Deeply

It can often be tricky to get into the right position to stretch effectively. A knowledgeable partner can help position your limbs in the best way to target specific muscles while keeping the rest of your body correctly aligned. Partner-assisted stretching may also mean you can perform exercises that are not possible when you are alone.

Helpful Feedback

An experienced trainer/partner will be able to feel if your muscles are tight and, over time, how your muscles are becoming more flexible. They’ll also be able to detect your muscles relaxing and know when to increase the depth of whatever stretch you are performing. These are things that you may not be able to do effectively for yourself.

Motivation and Consistency

In my experience, some people struggle to get motivated for stretching. Consequently, they don’t stretch long or often enough to improve their flexibility. Working with a partner, especially during dedicated stretching sessions, can enhance motivation and consistency, which will produce better results than the alternative, i.e., not stretching enough or at all.

Social Interaction and Communication

Partner-assisted stretching is a quiet, low-key activity that provides ample opportunity to chat as you work. Some people enjoy this aspect of their workout as much as the training itself. If you like to talk to your trainer (who often ends up feeling like a therapist!), you’ll probably enjoy the opportunity that partner-assisted stretching provides.

Relaxation and Stress Reduction

Just like massage, partner-assisted stretching can be quite relaxing. After all, your main job is to allow your partner to ease your limbs into a variety of positions. Provided your trainer sequences your stretches logically, your partner-assisted flexibility routine should leave you feeling calm, relaxed, and free from stress. You may even fall asleep!

A More Systematic, Personalized Approach to Flexibility

An experienced trainer should customize your stretching program to your flexibility needs and goals. Moving from muscle group to muscle group, it’s their job to ensure that all muscles are similarly flexible and spend additional time on anything that feels abnormally tight. In contrast, left to their own devices, most people only stretch a few random muscles, leaving gaps in their flexibility.

While you can achieve many of these benefits by stretching on your own, you’ll probably experience them to a greater level when you stretch with a partner.

The Darkside of Partner-Assisted Stretching

While there are numerous benefits to partner-assisted stretching, there are a couple of downsides and drawbacks to consider, too. These include:

Could Be a Waste of Time

Research suggests that stretching a muscle for 60 seconds or more is no more effective than stretching it for 30 seconds (2). Most partner-assisted stretches last considerably longer than a minute which could end up wasting valuable time.

Frequency May Not Be Optimal

Studies indicate that you need to stretch your muscles three or more times a week to optimize flexibility (3). While one or two sessions of partner-assisted stretching a week is a step in the right direction, most people need to stretch more often. If you only stretch with a partner, you could find that you aren’t stretching often enough to improve your flexibility.

Added Cost

Most trainers charge the same hourly rate for partner-assisted stretching as they do their regular gym workouts. This cost may be prohibitive if you are exercising on a budget.

Dependence

Ideally, you should know why and how to stretch your muscles. Otherwise, you could become dependent on a partner or trainer and never learn how to become a self-sufficient exerciser. Consequently, partner-assisted stretching should be seen as a supplement to and not a replacement for doing your own stretching.

Risk of Overstretching and Injury

You are literally putting your health in your trainer or partner’s hands when you let them help you stretch. Lengthening a muscle too far or too fast can result in acute injuries, which ironically is one of the things that flexibility training should help prevent. It takes skill, knowledge, and experience to apply partner-assisted stretches safely and correctly.

Discomfort

Partner-assisted stretching comes with a whole lot of unavoidable physical contact. Some people may find this uncomfortable and may feel vulnerable in some of the positions they find themselves in. Trainers must consider this aspect of partner-assisted stretching, respecting their client’s feelings, and always acting professionally.

Maybe Unnecessary for Some Muscle Groups

A dedicated partner-assisted stretching session will probably include exercises for every major muscle. However, that may be unnecessary because not all muscle groups need extensive stretching. But, if you’ve paid for an hour of partner-assisted stretching then that’s what you’ll get, even if some of the stretches are not particularly beneficial.

Example Partner Stretches

The best way to experience partner-assisted stretching is to work with an experienced trainer. However, if that is not possible, you can try these simple stretches with a training buddy or friend.

Make sure you communicate with your partner, telling them how your muscles feel, and whether you are ready for them to extend your limbs further. All stretches should be applied gently, increased gradually, and stopped if you experience any joint or muscle pain.

Finally, only stretch after a workout or warm-up, as cold muscles can be resistant to stretching and are more prone to injury.

1. Partner-Assisted Hamstring Stretch

The hamstrings are a notoriously tight muscle that many people find hard to stretch. This partner-assisted hamstring stretch puts you in a relaxed position so you can focus on flexing your hip and lengthening the target muscle. Bend the leg slightly to take stress off the knee joint, and hold the end-of-range position for 30-60 seconds.

2. Partner-Assisted Quadriceps Stretch

Watch most people stretch their quads and you’ll see that they allow their bent knee to drift forward, which reduces the effect on the longest quadriceps muscle, the rectus femoris. Doing this exercise on the floor with a partner keeps your hip in an extended position, providing a much more effective quads stretch.

3. Partner-Assisted Pectoralis Major Stretch

Tight pecs affect many exercisers. It’s usually the result of all those push-ups and bench presses combined with habitually hunching over a keyboard. This exercise opens your chest and stretches your pecs which will enhance shoulder health and improve your posture. This exercise is best done with the trainer standing and the client seated.

4. Partner-Assisted Latissimus Dorsi Stretch

The lats are another of those muscles that are often tight, affect shoulder health, and can be hard to stretch. This partner-assisted stretch gets deep into the lats and provides a great way to alleviate tension in this large, wing-like muscle.

5. Partner-Assisted Gluteus Maximus/Medius Stretch

The glutes are a large, powerful, hardworking muscle that often benefits from a deep stretch. When doing this exercise, make sure you push the bent knee toward the OPPOSITE shoulder to effectively stretch the gluteus maximus and medius. Stretching the glutes vertically rather than diagonally leaves the gluteus medius out of the exercise.

Conclusion

While partner-assisted stretching does offer some benefits, for most exercisers it only needs to be used as a supplement to a conventional flexibility routine. For example, partner-assisted stretches are an excellent way to target otherwise hard-to-stretch muscles.

That said, if you enjoy a more hands-on approach to stretching, and have the time and budget to spend on a dedicated assisted stretching session, working with a partner may motivate you to stretch for longer or more often.

So, while partner-assisted stretching can sometimes appear lazy or self-indulgent, that doesn’t mean it’s without benefits. If working with a partner is what it takes to make you stretch regularly, the payback will be worth the investment.

References:

1. Araújo CGS, de Souza E Silva CG, Kunutsor SK, Franklin BA, Laukkanen JA, Myers J, Fiatarone Singh MA, Franca JF, Castro CLB. Reduced Body Flexibility Is Associated With Poor Survival in Middle-Aged Men and Women: A Prospective Cohort Study. Scand J Med Sci Sports. 2024 Aug;34(8):e14708. doi: 10.1111/sms.14708. PMID: 39165228.
2. Moustafa IM, Ahbouch A, Palakkottuparambil F, Walton LM. Optimal duration of stretching of the hamstring muscle group in older adults: a randomized controlled trial. Eur J Phys Rehabil Med. 2021 Dec;57(6):931-939. doi: 10.23736/S1973-9087.21.06731-9. Epub 2021 May 18. PMID: 34002974.
3. Bandy WD, Irion JM, Briggler M. The effect of time and frequency of static stretching on flexibility of the hamstring muscles. Phys Ther. 1997 Oct;77(10):1090-6. doi: 10.1093/ptj/77.10.1090. PMID: 9327823.

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