What is Active Stretching? Benefits, Examples and How to guide

Active Stretching

In order to enhance the elasticity of muscles of the body and achieve free movements, the kinds of stretching are often used by the sportsmen and also the physically active individuals. It has to do with increasing the size of the tendon or muscle by making it more flexible.

One option is active stretching, where the muscles you have to produce resistance pull which creates the stretch. This article will discuss active stretching, the way it differs from other types of stretching, and the proper way to do it.

What is Active Stretching?

Active flexibility, such as stretching, includes the exercise of motion to a particular muscle group. It is different from passive stretching, which involves maintaining a muscle in a certain position in order to acquire its muscle length and flexibility. Active stretching is done when in motion with the aim of improving your flexibility and also reducing your chances of getting an injury. 

Active stretching is usually done before exercise or before engaging in any other physical activity. Another fact widely accepted is that active stretching is less beneficial in increasing the range of motion than passive stretching. Active stretching also has another name, dynamic stretching, as it involves performing movements rather than maintaining specific poses.

What are the major Benefits of Active Stretching?

Improved Flexibility

It will also help you become mobile and accomplish activities of daily living, and thus be more confident.

When doing your stretching exercises it is very important to remember to breathe well and try to be as relaxed as one can be. Unfortunately, many people perform their stretches haphazardly and do not notice the gains they are denying themselves.

Do not fret if you cannot stretch areas that need flexibility at the moment to the required position. To the maximum flexibility level, you are welcome, practice and determination are key factors to hit the goal. Active stretching is very effective for increasing flexibility that is the key to reducing the risk of injury. Not only does this help the muscles to remain healthy, but it can help your overall posture and even your attitude.

Improved Circulation

Similarly, blood circulation also helps in the removal of toxins; therefore, active stretching is good for your overall health. Also, increased the circulation of blood will help in flexibility, and one can perform active stretching to minimize muscle stiffness. Has it ever happened to you that you feel your muscles are tight, aching or tense? During the activity of active stretching you will be able to release muscle tension. Active stretching enhances circulation and that is a wonderful way to keep your muscles fit and not get cramped up.

Improved Focus

Stretching stimulates your muscles while also engaging your mind by requiring focus and awareness. It is an excellent approach to begin the day by setting the intention to be mindful. It can also be used to relieve tension, calm your mind, and relax before bedtime.

For the best results, concentrate on your breathing while stretching. This will help you stay present, relieve stress, and relax your body. One of the best reasons to start an active stretching regimen is that it can help you stay focused and clearโ€”especially if you do it before a workout.

Stronger Muscles

Active stretches not only feel wonderful, but they also help to prevent discomfort and injury. Active stretches are movement-based, as opposed to static stretches. Active stretches are beneficial for improving muscle strength, flexibility, and blood flow. While this is not the primary reason for stretching, it can be helpful. Active stretching strengthens your muscles by enhancing flexibility and circulation.

Reduced Risk Of Injury

You will greatly increase your flexibility while decreasing your chance of injury. The most important things to remember while stretching are patience and breathing. Hold each stretch for at least 30 seconds, focusing on how it feels. If it becomes too uncomfortable, you’re doing it incorrectly.

After you’ve finished your workout, remember to stretch. This will help to alleviate DOMS and avoid stiffness. Stretching is less likely to cause muscular damage than lifting weights because you are not attempting to break them.

Enhanced Sports Performance

Many people suffer from injuries. Here’s the problem, though. Are you injured? If not, why are you stretching? If you’ve been wounded, your muscles are most likely overly tight, and your body requires some rest. Don’t be scared to stretch and relax before you do anything else.

Improved Posture

It also helps to reduce the possibility of having bad posture and other health problems. There are a few simple stretches you may perform every day to enhance your posture and general health. These exercises will also be beneficial if you have back pain or other posture issues.

Who Can Use Active Stretching?

Active stretching is for anybody seeking to enhance their flexibility and avoid injury in their daily lives. It is particularly crucial for athletes, runners, yogis, and anybody else who engages in sports or other physical activities. Whether you’re warming up for a workout or simply trying to keep your muscles feeling good and your mind clear, active stretching is an excellent method to remain on top of your health. 

How to do active stretching?


Active stretching is straightforward to do, though some positions may require practice.

This type of stretching is typically performed after exercise, as part of mobility training, or as part of a yoga session.

Active stretching may be done in almost any place since it does not require any special equipment. Here’s how.

  1. Choose a stance that corresponds to the muscle you want to stretch.
  2. Flex the agonist muscle, which is on the opposing side of the muscle that is being stretched.
  3. Hold that position for about ten seconds or until you feel a stretch in the target muscle.
  4. If you’re doing a bilateral stretch (with both legs or arms), repeat these procedures for the second limb.

What are the best examples of active stretching?

Heel Drops

Heel drops are an effective approach to stretch your Achilles tendon and calf muscles. Begin by standing on a step with your toes hanging over the side. Slowly lower your heels below the step, hold for a few seconds, and then raise them back up. Repeat 10 to 15 times.


Hamstring Curl

This stretch targets the hamstrings, glutes, and lower back. Begin by lying on your back, legs extended straight in front of you. Wrap a towel around your ankle, holding the ends in each hand. Slowly pull your leg up to your chest while maintaining your knee bent. Hold for a few seconds before lowering back down.

Glute Bridge

The glute bridge is an excellent method for stretching your hips, glutes, and lower back. Begin by resting on your back, legs bent, and feet flat on the ground. Slowly lift your hips off the ground, hold for a few seconds, and then lower them back down. Repeat 10 to 15 times.

Knee to Chest

This stretch targets the lower back and hamstrings. Begin by lying on your back, legs extended straight in front of you. Place your hands behind your knees and slowly raise your knees to your chest. Hold for a few seconds, then release. Repeat 10 to 15 times.

Cross Body hamstring stretch

This stretch targets your hamstrings. Begin by lying on your back, legs extended straight in front of you. Hold your right hand behind your head and your left on your right knee. Slowly pull your right leg up and over to your left side, then hold for a few seconds. Return to the starting position and repeat on the opposite side.

Quad Stretch

This stretch focuses on your quadriceps. Begin by standing with your feet hip-width apart. Support your right hand by placing it against a wall or a chair. Bend your left knee and grip your ankle with your left hand. Gently draw your heel towards your buttocks and hold for a few seconds. Release and repeat on the opposite side.

Calf Raise

This stretch focuses on your calves. Begin by standing with your feet hip-width apart and your hands on your hips. Slowly elevate to your toes, hold for a few seconds, and then lower back down. Repeat 10 to 15 times.

Pilates Scissor

This stretch targets your abdominals and obliques. Begin by lying on your back, legs in the air, head and shoulders off the ground. Place your right hand on your left ankle and your left hand on your right knee. Slowly drop your left leg to the ground while elevating your right. Hold for a few seconds, then flip sides.

Cobra Pose

This stretch focuses on your back and chest. Begin by lying on your stomach, legs extended straight behind you. Place your hands on the ground next to your shoulders and steadily press up, allowing your back to arch. Hold for a few seconds before lowering back down. Repeat 10 to 15 times.

Childโ€™s Pose

This stretch targets the back, shoulders, and hips. Begin by kneeling on the ground and sitting back on your heels. Slowly extend your arms in front of you, lowering your forehead to the ground. Hold for a few seconds, then release.

Summary


Active stretching is a way of increasing flexibility. It uses your muscles to produce resistance while stretching another muscle. It is done by contracting the muscle opposite the target muscle and holding it there for about 10 seconds until a minor stretch is noticed.

This stretching technique can be added to an exercise plan or used on its own to increase flexibility. If you have a prior injury, consult a physiotherapist before starting an active stretching routine.

FAQโ€™s

How Do You Perform Active Stretching?

To perform active stretching:

Select a Muscle Group: Choose the muscle that you wish to stretch.

Engage the Opposing Muscle: Relax the muscle on the other side of the joint being stretched.

Hold the Position: Hold the stretch for about 10-15 seconds up to the time when you will realize that there is a stretching of your muscles.

Repeat: If possible, do the stretch on the opposite side of your body.

When Should I Incorporate Active Stretching into My Routine?

Active stretching can be effectively used:

Before workouts, muscles need to be prepared for the activities that are associated with exercising.

It is for use during a warm-down procedure after the whole exercise to ensure flexibility and While doing mobility workouts or performing yoga to improve general performance.

Is Active Stretching Suitable for All?

Active stretching is not dangerous, but people who have some injury or health problem should ask their doctor about it. 

Can Active Stretching Help with Muscle Recovery?

Yes, active stretching can help in muscle recovery the process of flow of blood to the muscles and helps in reducing the tightness of muscles after workout which can help in reducing pull in muscles.

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