Definitions to know:
Agonist muscles - Muscles involved in producing a targeted movement through contraction.
Antagonist muscles - Muscles that coordinate in opposition to the agonist muscles in a movement. They either work to slow down a movement or relax altogether.
What is Active Stretching?
Active stretching, not to be confused with dynamic stretching or ballistic stretching, can be defined as using agonist muscles to relax and stretch antagonist muscles without the aid of any additional forces.
Active stretches are not passive. Seems obvious by the name, but what makes it active is not that there is a lot of movement. The active component is the muscle engagement that elicits a relaxation and stretch of the opposing muscles. An example of this would be to use your hip flexor and quadricep muscles to lift your leg to relax and stretch the hamstrings. This is using what is called reciprocal inhibition, the body’s mechanism of inhibiting (relaxing) the antagonist muscles while the opposing muscles are contracting.
What’s the difference?
Dynamic stretching - Using dynamic, controlled movements, often gradually increasing in range and speed, to the limits of motion (but not beyond). These stretches are usually used in warm-ups for activity because of their benefit in improving muscle extensibility while also increasing neuromuscular efficiency.
Ballistic stretching - These stretches also use dynamic movements in that they are not static holds. However, their intent is to force muscles/joints beyond “normal” range of motion. Visualize bouncing or jerking at the end range of a motion. There is far more risk than benefit in this technique and is usually not recommended.
Why do Active Stretching?
It has the immediate benefits you are probably looking for when thinking about stretching. Active stretching releases tension and improves muscle extensibility. Because it takes advantage of neurological principles of movement, it retrains muscles to fully relax. This allows for a better and more effective stretch over time. As a bonus, it also helps to engage and strengthen the opposing muscles.
Active stretching does not and cannot force you further than your muscles can tolerate. That is because active stretching only uses your own muscle contractions to get a stretch. Unlike passive stretching or PNF stretching, active stretching is not done with the assistance of any external force, such as another person, weight or even gravity. Therefore, the likelihood of injury is extremely low.
Active stretching is also safe to use prior to or during your workout. Unlike with prolonged static stretching, you won’t experience a temporary drop in muscle strength and power. In fact, including active stretching in your warm-up may improve performance.
How to do an Active Stretch?
They are done by actively holding a position that engages a set of muscles while relaxing the opposing muscles. So rather than holding for long periods of time as you would with a static passive stretch, these are going to be much shorter holds, usually ranging from 2-10 seconds for several reps. Sound familiar? Most yoga routines are filled with awesome active stretching exercises.
Here are a few examples
Disclaimer: Not all exercises will be suitable or effective for everyone. Select your stretches based on your individual needs and ability.
Active Straight Leg Raise
Targeting tight hamstrings and calves
Start with both legs straight and feet together. Raise one leg up, and prop it in a straight, relaxed position. There should be a slight stretch.
Keeping your hips level, brace your core, squeeze your quadriceps on your elevated leg and flex your foot back into dorsiflexion. Exhale as you pull your leg towards your head until you feel a strong stretch.
Hold for 3 seconds. Relax and repeat for 10 reps, trying to slightly increase your range each time.
Repeat on opposite side.
Tall Kneeling Hip Extension
Targeting tight hip flexors
Begin sitting on the heels (or a yoga block).
By squeezing the glutes, exhale and raise the hips up and forward to an arched position. Hold the shoulders back, not allowing them to move forward.
Hold for 10 seconds, squeezing the glutes throughout. Repeat for 5 reps.
Seated Wall Angels
Targeting tight pectorals/anterior shoulder
Begin seated against a wall. Knees should be bent and back in a neutral position.
Starting position: Raise your arms straight overhead, attempting to keep your hands in contact with the wall without arching your back or allowing your ribs to flare out.
Maintaining a neutral back position, exhale and pull your arms down as far as you are still able to keep contact with the wall. Hold for 3 seconds.
Return to the starting position. Repeat for 10 reps, attempting to increase your range.