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Passive Stretching: What It Is and How to Do It

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Passive Stretching: What It Is and How to Do It


If you already have a regular stretching practice, you may want to learn more about different types of stretching, the benefits of each, and sample stretches.

Passive stretching is a type of stretching in which you stay in one position for a set time. You’re able to relax your body while a partner, accessory, or prop intensifies the stretch by putting external pressure on your body. You can also use the floor or a wall.

During static stretching, you move your body as deep as it will go into the stretch. Once you’ve reached your limit or place of tension, you hold this position for up to 1 minute. Doing this allows your body to relax into the posture.

Stretching is an important part of being active. Its benefits enhance muscle function, allowing you to move with greater ease and comfort throughout your daily and athletic activities.

Regular stretching reduces your chance of injury, enhances flexibility, and increases range of motion. Your body will feel better when it has less of the muscle tension, soreness, and tightness that often accompany exercise.

Continue reading to learn more about stretching techniques, their benefits, and which options are best for you.

Passive stretching can improve flexibility, range of motion, and mobility. It helps improve your performance while lowering your risk of injury. Its benefits extend to people who may not be able to stretch on their own.

Passive stretching may also stimulate muscle growth and prevent muscle weakness. A 2013 study in animals showed that passive stretching for a short period each day can help build muscle.

While further research is necessary to confirm the long-term effects, these findings suggest that passive stretching could be beneficial for people who are unconscious or have paralysis.

An animal study from 2018 found that daily stretching improved blood flow to the muscles, which may improve their function. Muscle stretching that uses a splint could be especially useful for people who are elderly or unable to exercise independently. However, there is a need for in-depth human studies to expand on these findings.

Below are a few passive stretches to get you started.

Stretches to do alone

Supine single leg stretch

  1. Lie on your back and raise your left leg, keeping it straight.
  2. Extend your right leg straight out or bend your knee to place your foot on the floor.
  3. Interlace your hands behind your left thigh or calf, or place a towel or strap around the bottom of your foot.
  4. Pull your left leg toward your body with your hands or the towel or strap while pressing your leg back gently to resist the movement.
  5. Hold this position for up to 1 minute, breathing normally.
  6. Release the leg slowly and repeat the stretch on the opposite side.

Standing quadriceps stretch

  1. Place your left hand against a chair or wall to help with balance.
  2. Stand on your left leg.
  3. Bend your right knee to bring the heel of your foot toward your buttocks.
  4. Reach your right hand, a towel, or a strap around your right ankle.
  5. Gently pull your foot toward your body.
  6. At the same time, press your foot against the resistance.
  7. Hold this position for up to 1 minute, breathing normally.
  8. Slowly release the right leg and repeat the steps using the left leg.

Doorway stretch

  1. Stand in a doorway.
  2. Bend your elbows at a 90 degree angle, with your palms facing forward.
  3. Press your palms into the doorframe.
  4. Step forward with your left foot as you stretch your shoulders and chest.
  5. Hold this position for up to 1 minute.
  6. Step back.
  7. Repeat with your opposite foot forward.
  8. Do this stretch 2 to 3 times on each side.

Stretches to do with a partner

Working with a partner can be greatly beneficial. They should use gentle resistance to maximize safety. Speak up if the stretch is too intense or you experience any pain.

Quadriceps stretch

  1. Lie on your belly with both legs extended.
  2. Allow your partner to move your lower left leg gently toward your buttocks.
  3. Push against this resistance for 5 seconds.
  4. Relax for 5 to 10 seconds.
  5. Repeat 1 to 3 times.
  6. Switch to the right leg.

Hamstrings stretch

For more comfort, bend your extended leg and place your foot flat on the floor.

  1. Lie on your back with both legs extended and your partner facing you.
  2. Raise your left leg and place it against your partner’s shoulder.
  3. Press your hips and low back firmly into the floor.
  4. Allow your partner to press your leg slowly toward your torso.
  5. Push against this resistance for 5 seconds.
  6. Relax for 5 to 10 seconds.
  7. Repeat 1 to 3 times.
  8. Switch to the right leg.

Reclined butterfly stretch

  1. Lie on your back with the soles of your feet pressing into each other and your knees open to the sides.
  2. Allow your partner to apply gentle pressure to your lower thighs.
  3. At the same time, push your legs against this resistance for 10 to 30 seconds.
  4. Relax for 5 to 10 seconds.
  5. Repeat 1 to 3 times.

Build strength and mobility with 25 days of movement

Our Wellness Wire newsletter’s free Move Your Body Challenge gives you step-by-step instructions for one simple exercise a day to help you build your own personal movement routine.

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