Active Stretching Is the Static Stretching You Haven’t Tried Yet

To improve flexibility and mobility, athletes and active individuals often rely on several forms of stretchingThese involve lengthening or flexing a muscle or tendon to promote enhanced elasticitOne method is active stretching, in which your own muscles are used to provide resistant pull, and this creates the stretchThis article will detail active stretching, how it differs from other forms of stretching, and how to perform it.

Marco Govel/Stocksy UnitWhat is active stretchinActive stretching is a method of improving flexibility. It involves active contracting of one muscle (tagonist) as a way to stretch an opposing muscle (the antagonist), with no external forceActive stretching is also often referred to as static active stretching — which means nonmoving — because the end position of the stretch is held for a set amount of time.

But instead of holding your stretch using a prop, such as a strap or band, you’re simply holding the stretch with other muscles. This is why it’s called static active stretchingThese stretches are commonly held for 10–15 seconds. Any longer tends to be quite difficulOne example of active stretching is lying on your back on the floor and lifting a straight leg to the ceiling until you feel your hamstring stretch.

Holding that position without a strap requires active work from your hip flexors and core to keep your leg in the air, while your hamstrings — the muscles on the opposite side of the hip joint — are statically stretchingThis method of stretching is often performed after exercise, as some studies suggest a potentidecrease

in muscle strength and power when performing static stretching before a workout (1Trusted Source, 2Trusted Source)If you practice yoga, you’re familiar with active stretching. Holding yoga poses requires strength in certain muscles while other, opposing muscles are being stretched.