This is Joe McMullin’s take on static partner stretches for daily post practice stretching to help increase flexibility and limberness, and explosive potential on race day. All stretches are done on a 20 second count. I would advise doing these after every practice in championship season to gain an edge for a crew.

Disclaimer: Joe is neither a medical professional nor physical therapist. Please use extreme caution and care before trying any of these partner stretches. Please make sure both individuals are comfortable and communicate throughout the stretch. However, he’s coached over 14 years of athletes to success with no reported injuries.

Hamstring Stretch: The first partner stretch is the standard Hamstring stretch. The person being stretched should always communicate when it is too far. The count is usually to 20 seconds and then switch to the other leg. I don’t need to go into detail about why this stretch is so important with its benefits across the board. If an athlete can go well past 90 degrees, I would not recommend that athlete doing this stretch.

Piriformis Stretch/Pretzel/Reclined Hip Stretch: Have the individual being stretched bring their left ankle on top of their right quad. The partner stretching will push on the right knee and the left knee into the chest of the individual being stretched. The right foot can be placed on the partners quad. Hold for 20 seconds and switch. This stretch is great for opening hip flexors.

Totem/Frog/Achilles stretch: As the image shows, bring the chest on top of the right quad. Bring the left leg and knee forward so the top of the foot is resting on the ground. Balance with the hands out. The partner will begin pushing on the tops of the shoulder blades on the individual being stretched. Hold for 20 seconds. Switch to the left leg. This stretch is great for gaining additional flexibility in the Achilles and calves to allow more compression at the catch.

Supine twist: Have the individual being stretched lay on their back and bring their right leg to 90 and start twisting the knee over the left side of their body. Have the partner on the individuals right side and hold the right shoulder and tip of the right knee and gradually bring the right knee to the group. Make sure the right should maintains contact with the ground. Hold for 20 seconds. Switch to the left leg and hold for 20 seconds. Make sure the partner has transitioned to the left side of the individual before beginning the stretch. This stretch can help open the lower back and allow great range of motion around the pin. It also helps balance the spine out from rowing one side.