Stretching – Passive vs. Active… and… Static vs. Dynamic
Back in the day, stretching used to be so simple. All you did was touch your toes a few times and go. As we strive for a deeper understanding of athletic response, and athletic performance, the application of stretching requires more thought and effort. The fitness industry is not unanimously decided upon the perfect combination of stretching activity; so, there is no uniform program to serve as a road map for all to follow. All you can do is educate yourself, and apply the information to the best of your ability.
So where do we start? Understanding the basic terminology is as good a place to start as any.
Passive and Active Stretching
PASSIVE STRETCHING refers to any type of stretching activity that uses an applied force to assist in the stretch. The force can be self applied, such as the grabbing of your ankle when you perform a bent knee quad stretch; or, it can be external, such as placing your foot on a side-rail for leverage while performing a hamstring stretch.
ACTIVE STRETCHING is a bit more nebulous. There is no true definition of active stretching that would receive a consensus acceptance. Generally speaking, an active stretch does not involve the application of an outside force. An example would be: an arms-over-head side-leaning stretch. The stretch is performed without a pull, push, hold or brace. You will find that Active Stretching is common in Yoga.
Static and Dynamic Stretching
STATIC STRETCHING is the stretching of our youth. This is the type of stretching we are usually most familiar with. It involves stretching an isolated muscle (or muscle group) at (or near) peak position for a period of at least 15 to 30 seconds. The hurdler’s stretch and the cobbler’s stretch are both examples of a typical Static Stretch. Static Stretches can be either Passive or Active.
DYNAMIC STRETCHING involves moving the muscles through a full range of motion, without anything more than a brief pause in any one position. Alternating lunges and arm circles are examples of Dynamic Stretching. These stretches expand and contract the muscles within a range (rather than expand and hold the muscles at their maximum limit); allowing them to be warmed up and prepared for exertion.
How Do We Apply This Knowledge?
You may hear someone say that their trainer told them “not to stretch”. However, chances are, this person misinterpreted the advice. Although there is no absolute truth regarding stretch protocol, it is more likely that this person was advised, by their trainer, to avoid Static Stretching before their workout. We could write an entire blog post on the effects of Static Stretching; but, for now, suffice it to say that there is credible evidence suggesting Static Stretching (before exertion) may lead to a greater risk if muscle and joint injury. It is more likely that the person was advised to rely on Dynamic Stretching before their workout and Static Stretching after the workout is complete.
The following is a basic guideline for stretch sequencing:
- Aerobic Warm-up
- Dynamic Stretching
- Workout/Athletic Activity
- Static Stretching