Active Stretching: What It Is and How To Do It
The importance of stretching as part of
your fitness routine should not be underestimated - stretching keeps the
muscle flexible and strong, allowing a wide range of motion in the
joints. To achieve this, active individuals rely on several forms of
stretching. This article will focus on a method called active
stretching, its benefits, and a few easy examples anyone can try.
What is active stretching?
To understand what active stretching is, and how it differs from passive
stretching, it’s important to differentiate the agonist and antagonist
muscles. These two terms describe the muscles that provide force when a
motion is conducted, whether it’s simply walking or a more rigorous
physical activity like squats for example. The agonist is a muscle that
contracts to cause the movement. The antagonist is an opposing muscle
that relaxes relatively to stretch. Depending on the movement, certain
muscles will play the role of agonists while the others will function as
antagonists.
Active stretching can be defined as using
agonist muscles to relax and stretch the opposing muscles (antagonist
muscles) without the use of any external aids. The practice is also
referred to as static active stretching because the end position of the
stretch is held for a set amount of time. Rather than using a prop, such
as a strap or a band, you’re simply holding the stretch using other
muscles. For example, when you lay on your back and lift a straight leg
to the ceiling until you feel your hamstring stretch is a form of active
stretching as the position requires active work from your hip flexors
and core to keep your leg in the air, while your hamstrings are
statically stretching.
Each position is usually held for 10-15 seconds. Any longer than that
tends to be quite difficult. Most yoga routines are filled with great
active stretches, or alternatively, you could perform them after
exercise, to promote recovery or just on their own. Seeing as they don’t
require any special equipment, active stretches can be done virtually
anywhere. Here are a few examples to get you started:
1. Active hamstring stretch
Lie on your back with both legs straight on
the floor. It may be helpful to place a pillow under your head.
Lift one leg up to the ceiling, keeping your leg straight, until you
feel a hamstring stretch. Hold for 10–15 seconds.
You grasp the back of your thigh with both hands for support in keeping
the leg pointing straight up
If you notice your tailbone starting to tuck, lower the lifted leg
slightly, or bend your bottom leg and place the foot on the floor for
support.
2. Active triceps stretch
Stand with your back straight and your feet
shoulder-width apart. This stretch can also be done sitting down if you
are not steady on your feet.
Reach one straight arm up to the ceiling, then bend your elbow, so that
your hand is moving down behind your neck, reaching between your
shoulder blades.
Aim to keep your elbow pointing to the ceiling, and try to reach further
down your back with your hand, for 10-15 seconds, then switch elbows.
3. Active chest stretch
Stand with your back straight and your feet
shoulder-width apart. Reach both arms out to the side at 90 degrees,
with straight elbows.
If you wish to increase the stretch, turn your palms forward or towards
the ceiling.
Open your arms as wide as possible, so they extend behind the body.
Stop when you feel a stretch across the chest and front of your arms.
Hold for 10–15 seconds, aiming to keep your rib cage from flaring and
your back from arching.
4. Active quad stretch
Stand tall with your feet hip-distance
apart, and a neutral pelvis. You may want to place one hand on a wall or
chair for balance.
Bend one knee, lifting your foot behind you, and pull it toward your
backside.
Keep the knee pointed down to the ground and aligned with your
supporting knee. If you wish to decrease the stretch, bring the knee
forward.
Hold for 10-15 seconds and switch legs.
5. Active low lunge
Start by standing up tall
Step forward with one foot until your leg reaches a 90-degree angle.
Lunge forward with your leg until your opposite thigh is parallel to the
floor, and place your hands on the floor on each side of your foot.
Raise your left arm straight up towards the ceiling as you rotate the
shoulder back.
Lower hand to starting position, and switch sides. Hold each hand up for
10-15 seconds.