6 Assisted Stretching Exercises For Athletes

Assisted stretching exercises can greatly improve an athlete’s flexibility, reduce the risk of injury, and improve overall performance. These stretches, performed with the help of a professional or partner, allow athletes to extend their range of motion beyond their typical limits. They are particularly beneficial for increasing muscle elasticity, relieving muscle tension, and speeding up recovery after intense training sessions or competitions. Here are a few of the best exercises of assisted stretching near me every athlete should consider incorporating into their routine.

Hamstring stretch:

This stretch targets the hamstrings, a muscle group that often tightens during intense physical activity. To perform this stretch, lie on your back while a partner gently lifts one leg at a time, holding the back of the thigh. The partner should slowly elevate the leg, ensuring it stays straight, until the athlete feels a stretch in the hamstring. Hold for 20-30 seconds and repeat on the other leg.

Hip flexor stretch:

The hip flexors can become tight, especially in athletes who engage in running or cycling. To stretch this area, kneel on one knee while your partner holds the pelvis steady and gently presses your hips forward, stretching the hip flexor. Hold for 30 seconds and repeat on the other leg.

Quadriceps stretch:

This stretch helps release tension in the quadriceps, which can be especially beneficial after running or intense lower-body workouts. While standing, a partner can help by lifting your foot toward your glutes, holding the ankle gently. The stretch should be felt in the front of the thigh. Hold for 20-30 seconds on each side.

Chest and shoulder stretch:

Athletes involved in overhead movements like swimming or weightlifting can benefit from a chest and shoulder stretch. To perform this stretch, lie on your back while your partner assists in gently pulling your arms backward, opening up the chest and shoulders. Hold for 20-30 seconds to release tightness.

Calf stretch:

A common area of tightness in athletes is the calf muscles. To stretch the calves, lie on your back while your partner gently flexes your foot upwards towards your body. The partner should press the foot gently to increase the stretch without causing discomfort. Hold for 30 seconds and repeat on both sides.

Glute stretch:

This stretch helps open up the glutes and hip area, which can become tight after running or heavy squats. While lying on your back, your partner can help you pull one leg over the other, gently pushing your knee toward the opposite shoulder to increase the stretch. Hold for 30 seconds on each leg.