Active stretching, also known as dynamic stretching, involves moving your joints through their full range of motion. The goal of active stretching is to improve flexibility and prepare your muscles for exercise or activity.
Active stretching is different from passive stretching. Passive stretching involves holding a stretch with the help of an external force, like a strap or another person. Active stretching, on the other hand, uses the strength of your own muscles to create the stretch.
Active stretching can:
- Improve your flexibility
- Increase muscle temperature
- Improve blood flow
- Reduce your risk of injuries
This article explores the benefits of active stretching, offers tips for doing it effectively, and shares some active stretching examples with pictures.
Why do active stretching?
Active stretching has a variety of benefits, from preparing your body for exercise to enhancing your athletic performance.
Preparing your body for exercise
Active stretching boosts muscle temperature and blood flow, so your muscles are more flexible and less likely to be injured. Dynamic movements lubricate your joints and help you move more freely, so your workouts can be more efficient and safer.
These stretches also wake up your nervous system and improve how your muscles and nerves work together. This can lead to better movement patterns.
Injury prevention
Active stretching can help loosen stiff muscles, making strains and tears less likely. When your muscles are more elastic, they can absorb and dissipate force more effectively, so your risk of injury is lower.
Enhanced performance
Active stretching can get your muscles ready for explosive movements, which can boost your power output. These movements can also improve your agility and coordination, leading to better athletic performance in general.
Active vs. passive stretching: What’s the difference?
In passive stretching, you hold a stretch using an outside force. This could be a wall, a strap, or even another person.
So, what’s the difference between active and passive stretching, and when should you do each?
Active stretching is usually done as a warm-up before exercise, while passive stretching is often done as a cool-down to improve flexibility.
Active stretching prepares your body for movement. Passive stretching improves your flexibility and can reduce muscle soreness.
However, passive stretching might temporarily reduce how much power your muscles can produce if you do it before a workout, which is why active stretching is usually a better choice for warm-ups.
Tips for active stretching
To get the most out of your active stretching routine and avoid injury, keep these tips in mind:
- Control the movement. Move smoothly and deliberately through each stretch. Don’t bounce or jerk, as that can lead to injury.
- Match your stretches to your workout. Choose stretches that mimic the movements you’ll be doing in your workout. This will warm up the specific muscle groups you’ll be using. For example, if you’re planning to do deadlifts, bodyweight good mornings are a great way to practice hinging at the hips before adding weight.
- Engage your core. Keeping your core muscles engaged helps stabilize your spine and gives you better overall body control.
- Breathe deeply. Deep, rhythmic breathing, much like in Anulom Vilom, promotes relaxation and helps get more oxygen to your muscles.
- Listen to your body. Pay attention to what your body is telling you. Active stretching should feel like a gentle warm-up, not an intense stretch, unlike, say, a Swedish massage. Stop if you feel any pain.
The 7 Best Active Stretches
Ready to add some active stretching to your routine? Here are seven great options to get you started. Remember to listen to your body and stop if you feel any pain.
A. Squat with T-Spine Rotation
- Starting position: Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Movement: Perform a squat, then rotate your torso to one side, reaching one arm towards the ceiling. Alternate sides. Think about twisting from your mid-back (thoracic spine) rather than your lower back.
- Muscles targeted: Quads, glutes, core, thoracic spine.
B. Alternating Runner’s Lunge with Rotation
- Starting position: Stand with your feet together.
- Movement: Step forward into a lunge, then rotate your torso towards the front leg, keeping your balance. Alternate legs and rotations. Keep your core engaged.
- Muscles targeted: Hip flexors, glutes, quads, core, obliques.
C. Clamshells with Hip Lift
- Starting position: Lie on your side with your knees bent and feet stacked on top of each other.
- Movement: Keeping your feet together, lift your top knee away from your bottom knee while simultaneously lifting your hips off the ground, creating a diagonal line from your shoulder to your knee. It’s a small movement, but you should really feel it in your glutes.
- Muscles targeted: Glutes, hip abductors, core.
D. Plank to Downward Dog
- Starting position: Begin in a plank position, with your body in a straight line from head to heels.
- Movement: Push your hips up and back into a downward dog position, stretching your hamstrings and calves. Hold for a breath or two, then return to plank. Repeat.
- Muscles targeted: Core, shoulders, hamstrings, calves.
E. Scapular Push-Ups
- Starting position: Begin in a plank position.
- Movement: Without bending your elbows (keep your arms straight), pinch your shoulder blades together (think about trying to make them touch) and then push them apart, rounding your upper back slightly. This is a small, controlled movement.
- Muscles targeted: Serratus anterior, rhomboids, trapezius.
F. Half-Kneeling Hamstring Stretch
- Starting position: Kneel on one knee, with your other leg extended straight out in front of you, heel on the ground, toes pointing up.
- Movement: Keeping your back straight, lean forward from your hips (not your lower back) until you feel a stretch in your hamstring. Hold for a few seconds, then repeat.
- Muscles targeted: Hamstrings.
G. Plank Walkouts
- Starting position: Stand with your feet hip-width apart.
- Movement: Bend at the waist and place your hands on the floor. Walk your hands forward, one hand at a time, until you reach a plank position. Then, walk your hands back towards your feet, returning to a standing position.
- Muscles targeted: Core, shoulders, chest, back.
How to work active stretching into your warm-up
Active stretching is most effective when you do it as part of a dynamic warm-up before exercise. Think of it as preparing your muscles for the work they’re about to do.
Here’s a sample warm-up routine:
- Start with about five minutes of light cardio, like jogging in place or doing jumping jacks.
- Then, perform each active stretch for 30 to 60 seconds per side. You can adjust the duration based on how fit you are and how intense your workout will be. Aim for 5 to 7 active stretches, focusing on your major muscle groups.
- Finally, do some sport-specific movements to get your body ready for the workout to come.
You can also adapt your stretches to different types of workouts. For example, if it’s leg day, focus on stretches that target your glutes, hamstrings, and quads. If you’re doing an upper-body workout, emphasize stretches that target your shoulders, chest, and back. And if you’re planning a HIIT workout, choose dynamic movements that get your heart rate up and prepare your body for explosive activity.
Frequently Asked Questions
What’s the difference between active and passive stretching?
The key difference lies in the force used to create the stretch. Active stretching relies on your own muscle strength to hold a position, while passive stretching involves using an external force, like a wall, gravity, or another person, to deepen the stretch. Active stretches improve flexibility and strength, while passive stretches primarily enhance flexibility.
What is an example of an active stretch?
A great example of an active stretch is a leg swing. Stand tall and swing one leg forward and backward, engaging your hip flexors and hamstrings to control the movement and range of motion. This dynamic action warms up the muscles and improves flexibility through active engagement.
Is 20 minutes of stretching a day enough?
Twenty minutes of daily stretching can be beneficial for improving flexibility, reducing muscle tension, and enhancing overall well-being. However, the ideal duration depends on your individual goals and fitness level. Combining active and static stretches can provide a well-rounded approach to flexibility training.
What is the difference between static and active stretching?
Static stretching involves holding a stretch in a fixed position for a period of time, typically 30 seconds or more. Active stretching, on the other hand, involves actively contracting muscles to hold a stretch. Static stretching is best performed after a workout, while active stretching is ideal for warming up muscles before exercise.
Closing Thoughts
Active stretching is a great way to warm up for exercise. It can help you become more flexible, avoid injuries, and perform better overall.
Adding active stretches to your warm-up before you work out can help you get the most out of your exercise, keep you from getting hurt, and make it easier to achieve your fitness goals.
Remember to listen to your body as you stretch. If something hurts, stop. Over time, active stretching can help you reach your full potential as an athlete.