Passive assisted stretching exercises are a great way for athletes to improve flexibility, improve range of motion, and aid in recovery. These exercises involve a partner or a device to help deepen the stretch beyond what the athlete could achieve on their own. Explore here some effective passive assisted stretching exercises tailored for athletes.

Partner hamstring stretch:

  • Instructions: Lie on your back with one leg extended and the other leg lifted. Have a partner gently lift the extended leg towards the ceiling while keeping it straight. The partner should support the leg behind the knee and calf, providing gentle assistance. Hold the stretch for 20-30 seconds, and then switch legs.
  • Benefits: This stretch targets the hamstrings and helps improve flexibility in the back of the legs.

Assisted quadriceps stretch:

  • Instructions: Lie on your side with one knee bent and the foot of the bent leg brought towards your glutes. Have a partner hold your ankle and gently push it towards your glutes. Ensure that the movement is slow and controlled. Hold for 20-30 seconds, and then switch sides.
  • Benefits: This stretch helps lengthen the quadriceps and improve flexibility in the front of the thighs.

Passive assisted hip flexor stretch:

  • Instructions: Lie on your back with one leg extended and the other knee bent towards your chest. Have a partner gently push the bent knee towards the floor while keeping your lower back flat on the ground. Hold the stretch for 20-30 seconds, and then switch legs.
  • Benefits: This exercise targets the hip flexors and helps alleviate tightness in the hip area, which is important for athletes who do a lot of running or jumping.

Partner shoulder stretch:

  • Instructions: Stand facing your partner. Extend one arm across your body and have your partner gently pull it across with their hand on your elbow. Hold the stretch for 20-30 seconds, and then switch arms.
  • Benefits: This stretch targets the shoulder muscles, increasing flexibility and range of motion in the upper body.

Assisted calf stretch:

  • Instructions: Sit on the floor with one leg extended and the other bent with the foot placed flat on the ground. Have a partner gently push the toes of the extended leg towards you while keeping the leg straight. Hold for 20-30 seconds, and then switch legs.
  • Benefits: This stretch targets the calf muscles, helping to improve flexibility and reduce muscle tightness.