How
Active Stretching Works

Active Stretching (AS) is a powerful maintenance technique that targets specific muscles or muscle groups, as opposed to stretching the entire body at once. It involves using slow, controlled movements to stretch a muscle to its furthest point, holding that position for two seconds or less, and sometimes assisting the stretch with your hands, a rope, or a Yoga strap.

Active Stretching works by relaxing the muscle you target to stretch by contracting the opposing muscle. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held for a length of time.

In earlier times Static Stretching was the Gold Standard for stretching. Holding a stretch for up to 30 seconds or longer was the norm. That is no longer the case. Extensive studies have shown that Static Stretching actually fatigues muscles and causes lactic acid buildup because blood flow is restricted with a static hold. Fitness organizations, like the ACSM, have stated that static stretching has actually been shown to decrease performance for certain sports and exercises, and results in more injuries. 

 When prolonged Static Stretching decreases the blood flow within the targeted tissue it creates localized swelling and lactic acid buildup. This can potentially cause irritation or injury to muscles, tendons, and other tissues, similar to the effects and consequences of muscular trauma and overuse syndromes.

Active Stretching involves moving isolated parts of the body through a full range of motion in a controlled manner. It is often used as a warm-up before a workout to prepare the muscles for the upcoming activity. AS helps to improve muscle elasticity and enhances performance by boosting blood flow to the muscles. Active Stretching done post exercise or workout quickly re-boots muscles back to their normal relaxed condition and prevents delayed workout pain that often follows a day after the workout.

Performing an Active Stretch and holding the stretch no longer than 2.0 seconds allows the targeted muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These short-held stretches provide maximum benefit.

Brief-held Active Stretching is recommended by many coaches, physical therapists and Massage Therapists. The basic principle is that if a muscle is stretched too far, too fast or for too long, after about two and a half seconds it will have a natural recoil action to prevent tearing and will contract and hold tight. So, holding the stretch for up to only 2 seconds is what effectively works.

Active Stretching is considered low risk because you are not using your body weight, leverage, external weights or gravity to achieve the stretch.  You are using your own muscle strength, which results in improving the tone and strength of the contracting muscles used to achieve the stretch of the opposing muscle.

An important additional element incorporated in each stretch repetition is the use of controlled rhythmic breathing. As every stretch is begun, exhaling signals the muscle targeted for the stretch to relax and encourages the release of muscular tension. If breath is held for the duration and completion of the stretch, it is impossible for the muscle to relax and stretch. Muscle protection is a built-in part of our DNA. It triggers muscles to tighten or contract when our breath is held. This is an automatic protective reflex when we are injured or under stress. Full breathing relaxes both individual muscles as well as the entire body’s nervous system.

Active Stretching offers improved muscle function. When muscles are flexible, they can contract and relax more efficiently, resulting in improved daily living, better aging, and athletic performance.