Most stretching focuses on something called passive flexibility. Passive flexibility is our range of motion when taking advantage of gravity, props, or any other external force used to push us further into the pose. But today’s topic is active flexibility, which refers to our range of motion when using our own strength to perform the stretch.
We’re going to go into some more information on what active stretching, and flexibility, really is… How to incorporate more of it into our stretching practices… And why it’s so important!
What is active flexibility?
I think the best way to illustrate what active flexibility is, is by providing an example to compare it with its passive counterpart. So imagine the following stretches…
- In the first stretch, you stand on one leg and grab the other with your hand. With the help of your hand, you guide your leg as high up as it will go. Perhaps even pulling to the point you feel a light stretch in your hamstrings or hip flexors (depending on which direction you’re going).
- In the second stretch, you stand on one leg and use the strength of your muscles to pull it as far up as it will go. That’s it… you simply pull the leg up by using its strength and then hold it at the top until you have to drop it.
Chances are, your leg would be able to go higher in the first scenario and you’d feel more of a “stretch”. Whereas in the second, your leg wouldn’t go as far up and you’d feel more of a “burn” instead or in addition to a slight stretch. That’s because in the first option, you’re stretching passively and your muscles aren’t as activated. But in the second, you’re actively using them to get into the stretch.
Why is it important?
Now, many people prefer to stretch passively while actively (pun intended) avoiding active stretches. This is because the former is often more relaxing and makes you feel more flexible. While the latter can be more difficult, require you to exert more energy/effort, and honestly… humble you if you’re not used to doing it.
But if you value your flexibility, it’s actually important to incorporate both types of stretching. Because of a little something called the stretch reflex. The stretch reflex is essentially what keeps us from seriously injuring ourselves whilst stretching. It’s the thing that kicks in and stops us from lengthening our muscles past the point of where they should be able to go. It’s also responsible for that tension we feel when we’re in a deep stretch.
Now the goal of stretching and becoming more flexible is to extend how far we can go without that stretch reflex kicking in. And strengthening the muscles themselves can actually help a lot with that. In fact, if you make a point to stretch actively on a regular basis, you’ll start to notice that you can go further into your passive stretches as well.
How can you increase active flexibility?
By this point, you’re probably convinced to start stretching actively. So let’s get into the how by going over some pose examples for commonly stretched muscle groups.
Hamstrings & Quads
- “Good Mornings” – Stand with your feet hip-width distance apart, hinge forward at your hips while keeping your back straight until you feel a light stretch at the back of your legs, then activate your legs to push yourself back to standing straight.
- Lying Leg Lift – Lay down on your back, leave one leg on the floor and left one leg straight up until you feel a stretch, use strength to hold it there for about 10-15 seconds.
- Backwards Bent Leg Reach – Stand with your feet hip width distance apart, bend at the knee of one leg and raise it up behind you, try to reach it towards your butt while keeping your hips neutral and knee pointed towards the ground, and hold it for 10-15 seconds.
Chest & Arms
- Pulling Back Outstretched Arms – I’m not really sure what this pose is “called” but one of the best active stretches for your chest muscles is to stand up straight, hold your arms at ninety degree angles from your body, use your back muscles to pull them backwards until you feel a slight stretch in your chest and then hold it for about 30 seconds whilst avoiding improper alignment like flaring ribs.
- Backwards Arm Reach – Stand up straight, hold one arm straight up in the air while keeping your shoulder dropped, bend the arm backwards so that your hand can touch your shoulder, then use your muscles to pull it further down your back for 15-20 seconds.
These are just a few examples, but I’m sure you were able to pick up on the formula. Which is essentially just to choose a muscle group, activate the muscle in some way, hold for anywhere from 10-30 seconds depending on the difficulty, and repeat as needed.
Plus there are lots of great resources online for active stretching, ranging from YouTube videos to blog posts that talk about how to actively stretch each muscle group. So if you’re stumped for ideas, help is just a Google search away!
How often should you stretch actively?
The last question I want to cover with this post is how often, as well as when, you should be working active flexibility versus passive flexibility. Because striking the correct balance between the two is key in reaching your flexibility goals!
First off, because active stretching requires more energy and strength, it’s best suited for warm-ups to get your blood flowing. Many people also prefer to stretch actively in the morning for the same reasons. Whereas passive stretching is ideal for cooling down after a workout or for calming down before bed.
Now, as for the frequency… It really just depends on your goals, and also how intensely you’re stretching each time. Just like with passive stretching, it’s possible to overstretch and injure yourself with active stretching. So you should avoid pushing yourself too hard, especially if you notice any pain or tiredness in your muscles.
It’s recommended that you aim to actively stretch 2-3 times a week. But of course, you can do it every day if it’s suitable for your body. Just be mindful of how you’re feeling, and make sure to give yourself rest days every so often.
