Active stretches, also referred to as static-active stretches, are those that stretch the muscles while using opposing muscles to complete the movement. This type of stretching helps increase flexibility and strengthens the muscles. Examples of active stretches include active-isolated stretching and yoga movements. A study published in the "Clinical Journal of Sport Medicine" found that people who completed active stretching movement, versus passive or conventional stretching, were more flexible.
Identification
Active stretches involve contracting muscles while stretching an opposing muscle. This type of stretching is difficult to hold for long periods. Most active stretches require that you hold the stretch 15 seconds or less to benefit the body. A classic example of an active stretch is holding one leg perpendicular in front of you without any support or assistance. This stretch requires that you use opposing muscles to balance the body while holding the leg in position.
Active-Isolated Stretching
Active-isolated stretching involves stretching one muscle group while contracting another muscle group. This form of stretching produces the best results when you choose to contract a muscle group opposite of the one you are stretching. For example, stretch your hamstring muscle while contracting your quadriceps muscle. Hole the stretch for up to five seconds and repeat 10 times. The stretching and contracting may feel awkward, depending on the muscle groups chosen.
Yoga
Yoga is an exercise where many of the movements involve active stretching. These movements require you to assume a position that stretches one muscle, while using others muscles to hold your body in form. There are several forms of yoga, each having slightly different movements and requirements. Power yoga requires that you hold each movement for a short time while moving quickly from one stretch to the next, similar to the requirements for an active stretch.
Considerations
Many active stretching movements require a base fitness level and are not recommended for people beginning an exercise program. These stretches require balance and strength and work best in an exercise program once you are comfortable with passive or static-passive stretching. Avoid active stretching if you have an injury. Stop stretching and rest your muscles any time you feel pain while stretching. Contact your physician if the pain does not subside after rest, elevation and icing the area.
