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 stretchinThese involve lengthening or flexing a muscle or tendon to promote enhanced elasticityOne 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 perforMarco Govel/Stocksy United

What is active stretchinActive stretching is a method of improving flexibility. It involves active contracting of one muscle (the agonist) 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 timBut 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 stretching.

These 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 stretcHolding 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 stretchinThis method of stretching is often performed after exercise, as some studies suggest a potential decrease 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 stretcheSUMMAActive stretching is a method of improving flexibility, where strategically contracting your own muscles provides the pull needed to stretch opposing muscle groupHow does active stretching differ from other types of stretchiWhen it comes to stretching, numerous methods generally serve a similar function, though they differ slightly in execution.

So, it helps to distinguish which type of stretching is best for your goals. Here’s an overview of a few different typePassive stretchiWhile active stretching focuses on using one muscle group to stretch another, passive stretching uses an external force to provide the pull for the stretcThe resistance pull can either be provided by another part of your body, by a partner, or by an objectSimilar to active stretching, you hold the position for a period of timPassive stretching

is often utilized during recovery from exercise to relax your muscles and connective tissueDynamic stretchDynamic stretching is a movement-based methstretching in which a given body part is moved with control through its full range of motion — though not beyond iThese movements are often sport–specificperformed prior to a training session as a warmuSome common examples include leg swings and shoulder circles.