Active stretching is quite simple to execute, though certain positions may take some practice.
This form of stretching is most often performed following exercise, as part of a mobility workout, or incorporated into a yoga session.
Considering that active stretching doesn’t require any special equipment, it can be performed virtually anywhere. Here’s how:
- Chose a target muscle that you would like to stretch and select a corresponding pose.
- Flex the agonist muscle, or muscle on the opposite side of the muscle being stretched.
- Hold that position for around 10 seconds, or until you feel a stretching sensation in the target muscle.
- If completing a bilateral stretch (including both legs or arms) you can repeat these steps for the other limb.
Each of the four stretches below include information about the agonist muscle (which is the muscle doing the work) and the antagonist muscle (which is the muscle being stretched).
Active hamstring stretch
- Targets: the hamstrings
- Agonist: the hip flexors and core muscles
- Antagonist: the hamstrings
- How to:
- Lie on your back. It may be helpful to place a pillow under your head. Straighten both legs along the floor.
- Lift one leg up to the ceiling, keeping your leg straight, until you feel a hamstring stretch. Hold for 10–15 seconds.
- If you notice your tailbone starting to tuck, lower the lifted leg slightly, or bend your bottom leg and place the foot on the floor for support.
Active triceps stretch
- Targets: the triceps
- Agonist: the biceps and shoulder muscles
- Antagonist: the triceps
- How to:
- Stand up straight, with good posture. Reach one straight arm up to the ceiling without lifting your shoulder.
- Bend the elbow, so that your hand is moving down behind your neck, reaching between the shoulder blades.
- Aim to keep your elbow pointing to the ceiling and reach your hand further down your back for 10–15 seconds.
Active chest stretch
- Targets: the chest muscles (pectorals) and biceps
- Agonist: the deltoids, rhomboids, mid traps, and other back and shoulder muscles
- Antagonist: the chest muscles and biceps
- How to:
- Stand up straight, with good posture. Reach both arms out to the side at 90 degrees, with straight elbows. It may increase the stretch to turn your palms forward or toward the ceiling.
- Open the arms as wide as possible, so that they’re extended behind the body. Stop when you feel a stretch across the chest and front of your arms.
- Hold for 10–15 seconds, aiming to keep your rib cage from flaring and your back from arching.
Active quad stretch
- Targets: the quadriceps
- Agonist: the hamstrings
- Antagonist: the quadriceps
- How to:
- Stand tall with your feet hip distance apart, maintaining good posture and a neutral pelvis. You may want to place one hand on a wall or chair for balance.
- Bend one knee, lifting the foot behind you, aiming to touch your butt. Keep the knee pointed down to the floor and aligned with your supporting knee.
- Bringing the knee forward (flexing at the hip) will decrease the stretch. Hold for 10–15 seconds.
Active stretching is a method of enhancing flexibility. In it, your own muscles provide resistance to stretch another muscle.
It’s performed by flexing a muscle opposite the target muscle and holding this position for about 10 seconds, until a slight stretch is felt.
This stretching method can be an excellent addition to a workout routine or performed on its own to improve flexibility.
If you have a preexisting injury, it’s best to seek the guidance of a physiotherapist when implementing an active stretching routine.
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