Stretch of the Week: Partner Half Moon
by Mandy Pasquale
Happy holidays to you and yours! Let’s get right to our fourth and final Partner Stretch of December.
This partner stretch is called Half Moon.
The purpose of this stretch in to increase flexibility of the trunk and shoulder regions. You will most likely feel this stretch along the side of your body. Important considerations prior to performing this stretch include:
- It is best to perform this stretch with someone of similar height.
- Slow and steady wins the race! All movements should be gentle and smooth.
- As with all partner stretches, communication is key. Ensure that both Partners provide on-going dialogue.
- If you or your partner have any current symptoms or a history of shoulder, back or knee pain, this may not be the right partner stretch for you. As with beginning any exercise program, contact your physician or physical or occupational therapist to review what is most appropriate for you.
Partner Positioning:
- One partner stands facing forward, feet hip distance apart. This is Partner A. The other partner will stand with their back to Partner A’s right hip, feet hip distance apart. This is Partner B.
- Partner A reaches their arms overhead and grabs their left wrist with their right hand. Partner A then leans slightly to the right (towards Partner B). Partner B then raises their arms and reaches back to grab ahold of partner A’s left wrist. See photo below for Partner positioning.
Achieving the Stretch:
- Partner B will gently squat and slightly lean forward while keeping their hands on Partner A’s wrist. Partner A will tell partner B when a stretch is felt. Partner A should avoid any twisting motions in the back and their feet should not leave the floor. If Partner B is significantly taller than Partner A, Partner A may be lifted off the floor. This may require Partner B to squat lower to achieve the stretch safely. Therefore it is important for both Partners to communicate throughout the movement.
- Remain in this position for 2 slow breaths. Partner B gently releases Partner A. Partner B then walks to the other side of Partner A and repeats the steps above to stretch the left side. Make sure you switch roles so you both get stretched!
