Assisted Stretching Exercises: A Beginner’s Guide
Most of us know we should be stretching more – but what if you’re not sure you’re doing it correctly, or just not seeing results? That’s where assisted stretching exercises come in.
Instead of stretching solo and guessing at technique, assisted stretching provides external support, helping you access a deeper, more effective stretch. Whether that support comes from a trained professional, a partner, or a machine, it can make all the difference in how your body feels and moves.
Let’s break down what assisted stretching exercises are, how they work, who they’re for, and how to safely incorporate them into your routine.
What Are Assisted Stretching Exercises?
Assisted stretching exercises involve using another person, or a tool, to help guide your body into a stretch. The goal? A deeper, more controlled release than what you might achieve on your own.
How assisted stretching differs from self-stretching:
- Greater range of motion: With outside support, your body can safely move beyond its typical limits.
- Targeted muscle release: A trained eye can identify tight areas and adjust positioning in real-time.
- Relaxed effort: Since you’re not doing the work, you can fully relax into the stretch for maximum benefit.
You can experience assisted stretching:
- In a one-on-one session with a Stretchr at Stretchd
- At home with a workout partner
- Using equipment like stretch machines or resistance tools
Let’s explore the most common types of assisted stretching exercises.
Types of Assisted Stretching Exercises
Partner-Assisted Stretching
This type involves stretching with a friend, coach, or partner who provides gentle resistance or support to help you move more deeply into the stretch.
Examples:
- Hamstring stretch with leg lift: Lie on your back while your partner lifts your leg and supports your foot to stretch the back of the leg. Be careful not to push too hard or hold too long, and take long, deep breaths to allow your muscles to relax.
- Seated spinal twist: Sit cross-legged and gently twist to one side, while your partner gently applies pressure to your back or shoulder to deepen the rotation. It’s important to sit up straight and not roll back onto your lower spine. Sitting on a block or a pillow can help tip your pelvis forward.
- Chest opener using a strap or a towel: Face away from your partner while holding a towel together behind your backs. Have your partner gently lift the towel upward to stretch your shoulders and chest.
Tip: Always communicate during partner-assisted stretches. Never push into pain! Mild discomfort is normal, but sharp or intense sensations are not.
Expert-Assisted Stretching
This is where assisted stretching really shines. In an expert-led session (like those at Stretchd), a certified professional helps you through customized assisted stretching exercises using expert techniques to maximize flexibility, safety, and results.
Examples:
- Active hamstring stretch: Our Stretchr guides your leg up slowly and repeatedly, using gentle, dynamic motion to deepen your stretch. This helps increase both flexibility and muscular control.
- Hip flexor stretch: One leg remains supported and stabilized with our seatbelt while the other is assisted backward into extension, opening the front of the hip with gentle guidance and repetition.
- Neck and shoulder tension release: While lying down, your Stretchr guides subtle movements to relieve built-up tension in the upper body.
At Stretchd, we use our proprietary Stretch*d Method—a dynamic, movement-based approach to assisted stretching that supports the body’s natural rhythm and never forces a stretch. It’s designed to meet you where you are and safely take you further.
Machine-Assisted Stretching
In gyms and physical therapy offices, stretching machines are used to help maintain alignment and assist with stretching under controlled conditions.
Examples:
- Total body stretch machine: this is often used to target the back and hamstrings by holding onto handlebars while the machine guides your torso forward.
- Hip abduction/adduction machines: these open and strengthen the inner and outer thighs while maintaining alignment.
- Rotational torso machines: these are designed to increase spinal mobility and flexibility by rotating the trunk while seated.
- Safety reminder: Always read instructions or get a demo before using a machine for assisted stretching exercises, especially if you’re new to it.
Who Should Try Assisted Stretching Exercises?
Assisted stretching exercises can benefit just about anyone—but they’re especially helpful for:
- People with tight muscles or limited flexibility
- Athletes or fitness enthusiasts looking to improve performance and recovery
- Office workers who sit for long periods and struggle with poor posture
- Older adults working on balance, joint health, and range of motion
- Individuals recovering from minor injuries (with medical clearance)
- Individuals dealing with muscle or joint pain throughout the body
Stretching is for every body, and assisted methods remove the guesswork so you can stretch smarter, not harder.
Is Assisted Stretching Worth It?
If you’ve been stretching on your own without seeing much progress, assisted stretching exercises may be the missing link.
Key benefits:
- Greater flexibility and joint mobility
- More effective recovery post-workout
- Reduced risk of injury
- Better posture and alignment
- Accountability and guidance from a pro
- Isolation of problem areas
While self-stretching can work for some, assisted stretching helps you go further – literally. Most people start with one or two sessions per week and adjust based on their goals and how their body responds.
Tips for Doing Assisted Stretching Exercises Safely
Safety is key when another person (or machine) is helping move your body through a stretch. Follow these guidelines to get the most out of your assisted stretching exercises:
- Communicate clearly with your partner or trainer
- Breathe deeply throughout each stretch
- Avoid forcing a movement and let it happen gradually
- Warm up first with light movement or dynamic exercises
- Hold each stretch briefly (we recommend 2–3 seconds in dynamic formats, repeating 8–12 times)
At Stretch*d, our sessions are movement-based rather than static, which allows the muscles to lengthen naturally and reduces the chance of overstretching.
Getting Started with Assisted Stretching
You don’t have to be flexible to start—assisted stretching is exactly what helps get you there.
How to begin:
- Book a professional session at a studio like Stretchd
- Try at-home assisted stretching with a trusted partner
- Explore stretching machines at the gym or physical therapy clinic
What to expect in your first Stretchd session:
- A customized, full-body stretch based on your needs
- Light movement to warm up your muscles
- Breathing and relaxation cues from your Stretch*r
- Comfortable clothes you can move in (like leggings or athletic wear)
- Leave feeling longer, lighter, and more mobile, whether you book a 25-, 50-, or 75-minute session.
FAQs About Assisted Stretching Exercises
Do I need to be flexible to try assisted stretching exercises?
- Not at all. Assisted stretching is designed to improve your flexibility, no matter your starting point.
How long is a typical assisted stretching session?
- Stretch*d offers sessions in 25-, 50-, and 75-minute formats, depending on how deep you want to go.
Can I do assisted stretching exercises after a workout?
- Yes! It’s a great way to cool down, promote circulation, and reduce soreness.
Will I feel sore afterward?
- Some mild soreness is normal, especially if you haven’t stretched in a while—but it should feel like the “good” kind of sore, not pain.
How soon will I notice results?
- Many people feel looser and more mobile right after their first session. Long-term improvements come with consistency (1–2 sessions per week is a great place to start).
Final Thoughts: Move Better With Support
Assisted stretching exercises are a powerful way to care for your body, especially if you’re dealing with tension, stiffness, or limited mobility.
Whether you’re an athlete, a desk dweller, or someone looking to improve flexibility and feel your best, assisted stretching provides expert guidance, deeper results, and a feel-good experience every time.
Ready to feel the difference? Book a session at Stretch*d or try a virtual option to bring guided stretching into your home.
Sources:
Cleveland Clinic: Active Stretching: What It Is and How To Do It
National Academy of Sports Medicine: The Benefits of Stretching
Behm DG, et al. (2023). Dynamic stretching and injury prevention. Sports Medicine.
Konrad A. (2016). Comparing static, PNF, and ballistic stretching. Scand J Med Sci Sports.
