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Foam rolling & fascia

Strap stretching routine: assisted stretching on your own

A strap, belt or towel does what a stretching partner does: it holds your leg in a stretch while you relax, and gives you something to push against for contract-relax. In a trial, contract-relax with a strap gained as much range as the same stretch with a partner. Holding and contract-relax stretches build the most lasting range, mostly because your nervous system learns to accept more stretch, so doing this regularly matters more than going deep. The doses are starting points, from each move's page or our own.

20 minBeginner9 movesOther / check instructionsBack · Abs · Hamstrings · Adductors · Hip abductors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Cat-cow6 slow waves
    Beginner · Back, Abs · 3D demoEasy movement first, so the stretches start warmHarder: Half lord of the fishes (Ardha Matsyendrasana)

Strap stretches

  1. Lying hamstring and calf stretch with a strap2 holds of 30 to 60 s each leg
    Beginner · Hamstrings, Calves · 3D demoKnee straight but not locked; bend it a little if you feel tinglingHarder: Contract-relax hamstring stretch (PNF)
  2. Contract-relax hamstring stretch (PNF)3 rounds each leg
    Intermediate · Hamstrings, Calves · 3D demoPush into the strap at about a quarter of your effort for 6 s, relax, take up the slack and hold for 20 sEasier: Supine hamstring stretch with a strapHarder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Lying inner thigh stretch with a strap2 holds of 30 to 60 s each leg
    Intermediate · Adductors, Hamstrings · 3D demoLet the leg open to the side, with the strap controlling itEasier: Seated straddle stretch
  4. Lying IT band stretch with a strap2 holds of 30 s each leg
    Intermediate · Hip abductors, Glutes · 3D demoSkip it if the bony point on the outside of your hip is soreEasier: Lying knee-across-the-body stretch
  5. Side-lying quad stretch with a strap2 holds of 30 to 60 s each side
    Beginner · Quads, Hip flexors · 3D demoLying on your side; ease off if the knee pinchesHarder: Couch stretch
  6. Seated hamstring and calf stretch with a strap2 holds of 30 s each leg
    Beginner · Hamstrings, Calves · 3D demoSit tall and hinge from the hips rather than rounding your backHarder: Contract-relax hamstring stretch (PNF)

Finish

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  2. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • A partner can hold the strap for you, but in a trial a partner added no extra range over a strap.
  • Stretch to a clear pull you can breathe through, never pain: gentle stretching builds range as well as hard.
  • For lasting range, do this on most days. Expect it to feel easier within a few weeks, with a clear gain by 4 to 6 weeks.
  • Tingling, burning or numbness down the leg is a nerve under tension, not a stretch: bend the knee and ease off.
  • After a hip replacement, check with your team first: several of these stretches bend the hip past 90 degrees or take the leg across your body.
  • With osteoporosis, keep your back long in the seated stretch, or do the lying hamstring stretch instead.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the strap stretching routine: assisted stretching on your own take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.