Buddy Stretch

Targeted Muscles: Shoulder, arm, back, and leg
What You Need: A buddy and resistance band or towel
Talk to Your Doctor: If you've had hip or back surgery, talk with your doctor before trying this stretch.
 
Tip: This is a good over-all stretch that’s fun to do with a partner.
This is a good over-all stretch that's fun to do with a partner. It stretches your shoulders, arms, back, and legs. If you've had hip or back surgery, talk with your doctor before trying this stretch.
  1. Sit on the floor facing your buddy and place your feet against your partner's feet.
  2. Both of you should grab one end of a resistance band or towel. Depending on each person's flexibility, you may need to loop two bands or towels together.
  3. Slowly pull the band or towel so that your buddy bends forward and you lean backward.
  4. Hold position for 10-30 seconds.
  5. Slowly return to starting position.
  6. Now it’s your buddy's turn to pull the band or towel so that you bend forward and your buddy leans backward. Hold for 10-30 seconds, and then return to starting position.
  7. Repeat at least 3-5 times.

Safety

  • Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Always keep them slightly bent while stretching.
  • Always stretch with a smooth, steady movement. Don’t jerk or bounce into the stretch; it may cause injury.
  • A mild pulling feeling while you are stretching is normal. If you feel sharp or stabbing pain or joint pain, you’re stretching too far. Reduce the stretch so it doesn’t hurt.
  • Always remember to breathe normally while holding a stretch.
  • Always warm up before stretching exercises. Stretching your muscles before they are warmed up can result in injury. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. If you are doing endurance or strength exercises, stretch after, not before.
  • If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.