00:00What's up guys welcome back to another video on Jason Toya. Hey welcome back. Today we're going
00:04to slow things down a little bit and take you guys through a partner stretch. Yes. So we're
00:09excited about this one because stretching is something that we all need to probably incorporate
00:13a little bit more of but doing it with a partner can help you to hold yourselves a little bit more
00:19accountable it's more fun and also might help you to get a little deeper in stretches than if you
00:24were to do them by yourself. Exactly so today we're going to take you through five of our favorite
00:28stretches that we tend to do together when we need to push each other to stretch a little bit more
00:33and it's going to target the major problem areas which are the hamstrings the hip flexors the chest
00:38to open up the posture a bit and then we're going to open up the back a little bit too. Exactly. Okay
00:42all right let's get into it. Let's get into it. So we're going to start in a seated position. Yes. And
00:48what we're going to do first is get into the hamstrings. Yes. All right. So ideally you want to
00:53have those feet kind of flush together just like this and we'll reach but if you found this too
00:59difficult your hamstrings are really tight you can move those feet inside and we're basically going to
01:04do a pull here. Okay. So what I'm going to do is pull Toya through so gently pull you don't want to
01:10yank at them allow them to kind of feel out the stretch and then she's going to kind of take some
01:15deep breaths and sink into the stretch as she kind of relaxes. If you don't feel your hamstring then
01:20you'll probably need to put your feet together so for me there I felt a lot of back so having the
01:26feet together will allow you to push against the foot and create some tension. Yes. So that you can
01:32really turn on and engage those hamstrings. Okay so for each one of these stretches we're doing today
01:37we're going to hold for about 15 to 20 seconds here. Okay and as you can see here I'm bending my knees
01:43kind of giving me a little bit of leverage she's sinking low into the stretch. All right then when they're done
01:51she can sink back up there you go. All right my turn I'm a little bit more tighter. Okay so I'm
01:56going to move my feet inside she's going to grab my wrists and pull forward. So again he's going to
02:02take some deep breaths in and out and every time he exhales I'm going to try to pull him a little bit
02:09deeper. And if you're the one doing this stretch you can also get a nice little upper body stretch here
02:16by keeping your shoulder blades pulled back as you're pulling. Good. We'll get one more deep breath in.
02:27Good. All right slowly release back up. Oh that was good. So now we're going to stay in a seated
02:39position. Okay and we're going to bring our feet together in a butterfly position. Yes. All right
02:46so same thing here we're going to try to reach for each other's hands. Okay so grab them by the wrist
02:52and we'll pull through. Again slowly pull allow them to feel out the stretch and then allow them to sink
02:58as they take those deep breaths. Yep so you should get a nice deep stretch in your hips here and try to
03:04push your knees toward the ground with each exhale. Exactly. So ideally you want to try to pull your chest
03:17to your feet. That's pretty good. She's pretty flexible. Pretty flexible.
03:24All right then ease on back. Okay so same thing she'll grab my wrist. I'm gonna pull. You can get generous
03:38here. I know I'm tight but you know. Good. So again each exhale we're going to try to pull a little deeper.
03:54Good. Chest to feet. Chest to feet. Close enough. All right and then we're going to slowly release.
04:08Okay all right so now we're going to flip it around and we're going to get back to back here and you're
04:15going to put up your left leg and have that right knee down. Okay so we're going to be in a half kneel
04:21position. What you want to do is reach back for your partner grab and interlock your hands as such.
04:28So what we're going to do this is a combo stretch this is a hip flexor and it's going to help open
04:32up the chest as well. Okay so both of us will extend forward into a hip flexor stretch as we're also
04:42pulling our arms away from each other. Exactly. So you should feel a lot of tension through your hip flexors
04:47and open up the chest too. Yep so you want to push that knee forward push through the heel. Yep.
04:54And also really push that chest open keep your core engaged here so you're not getting into the lower
05:01back. Yep and again take those big deep breaths and allow your body to kind of relax and sink into the
05:08position. So about one more deep breath here and then we'll switch sides. Good so now we'll bring down
05:20the left knee and bring up that right leg. Yes same thing we'll lock them through okay slightly shift forward
05:30and pull in through the nose out through the mouth. And if this is a lot on your knees you can double
05:43up that map or put a towel or something underneath your knee. Yes.
05:49And also for each one of these stretches if you need to spend a little bit more time through them
06:03you can kind of pause the video and hold a little longer. Do your thing. Okay so for this one we're
06:08going to be back to back. Yes you can either sit cross-legged or you can have them straight out like
06:13me you know. All right. Whatever's comfortable. Okay so we'll be back to back. Okay so we're going to do a
06:19open chest stretch. Okay so one person's going to interlock just like this. Okay and then Latoya is
06:26going to well I'm going to pull Latoya through here. Okay so she's in a goal post position and what I'm
06:34doing is slightly pulling her arms back. You don't want to crush your arms but I'm slightly pulling her arms
06:39back and then creating tension through the upper back. So that way she can get a good chest stretch
06:45as she's taking those deep breaths there. Yep. A few more deep breaths.
06:57And last one. Okay now slowly come out of that. We'll drop it down and then we'll switch. Yep.
07:06Up. So his arms are a little bigger so I'm going to have to pull a little bit harder here for him to
07:16get a nice deep stretch. But same thing I want to push my upper back against his and then slightly pull
07:24open those elbows. Can I have a little more please? Again listen to what they need.
07:30Oh yeah. Communicate if you need a deeper stretch. Yes. So this is a good stretch to do if you you know
07:38you feel like your posture suffers a lot. You round your shoulders when you're sitting and stuff.
07:42This is a good way to help open up the chest and stretch it out a bit. Oh that feels good. Thanks.
07:47I appreciate it. You're welcome. All right. The last stretch we're going to do is the upper back.
07:52Again this is a good posture stretch if you feel like you're super rounded when you're sitting a lot.
07:56This is a good upper T spine extension stretch. So Latoya is going to go first. She's going to get
08:02her elbows nice and tight in. I'm going to grab her wrists. Okay make sure your core is engaged.
08:07I'm going to slightly pull her arms and then I'm also going to push through her back with my back.
08:15Yep. So she's going to have a slight arch to where she can get some extension in her upper spine.
08:22Yes. You want to keep those elbows in nice and tight. Yep. And breathe.
08:33Just kind of relax through the movement.
08:40All right. And then slowly let them back up and then shake it out. Yeah, exactly. All right. And then
08:48we're going to do the same thing. Pull by the wrist. Yep. He's going to bring those elbows in nice and
08:53tight. Oh, that's it right there. And we're going to crunch forward. So if you're doing the pulling,
08:57make sure you also keep your core engaged almost like you're crunching forward.
09:03Good. Nice deep breaths.
09:04Good. And again, each time he exhales, I'm going to try to pull him forward a little bit more.
09:20Good. One more deep breath.
09:22All right. Oh, man. Slowly extend back. Oh, that's it right there. Yep.
09:32All right, guys. Well, that's pretty much the stretch. Again, we hit the hamstrings,
09:36we hit the hips, we hit the upper T-spine and the chest. Again, these are all pretty much
09:41the problem areas for most people. So if you have any trouble and you're not as flexible in those areas,
09:46this is a good little partner stretch that you can do. And then you'll assess, you know,
09:50how well you're getting over time. You do this, you know, three, four times or every night,
09:54you know, it's a good stretch that you can do. Exactly. So again, hopefully this will help you
09:58to stay more accountable, hold each other accountable because you can do it together.
10:02Exactly. All right, guys, if you like this stretch, please give us a thumbs up. Yep. Also,
10:07if you want more stretches, we have lower body stretches, full body stretches on the channel
10:10that you can do on your own as well. Exactly. But that being said, we thank you guys for joining us.
10:15We'll see you at the next video. We'll see you at the next one. We're like Charlie's Angels.
10:20Double, double, double oh seven.
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