Static Stretching

Static Stretching

A static stretch is a form of stretching where no motion in involved. There are two types of static stretches: Passive static stretches and active static stretches. Passive static stretches are stretches where you don't contribute an additional force to the stretch. For example when you put your foot on a ladder wall to stretch your hamstring. Active static stretches are stretches where the muscle gets stretched through a force. For example the front split, where your body weight presses you into a position where you legs are stretched or when a training partner pushes you leg up with his shoulder. Don't push against the force, because that would be an isometric stretch. It should only be one force like you body weight against the flexibility of the muscle. No matter if passive or active, you have to be totally relaxed - The flexibility of the muscle is your limit. But be careful, sometimes the body weight can be too much for the muscle you want to stretch. Pick your exercises carefully and make sure your training partner knows how hard he can pull / push. Learn more about isometric stretching and PNF-stretching.


  • Static Stretching Examples. Active and Passive Stretches.
    The front split: Your body weight presses you down and stretches you legs actively. As soon as you can can go do the front split with your behind touching the floor, the front split is no longer an active stretch. Because there is no extra force on your leg muscles, the stretch becomes passive. To make it active again, you would have to lean forward or back. However, if you try to stretch the front split like explained above and your body weight is too much for the range of flexibility of you legs, you will most likely push against the stretch with the strength of your legs or support yourself with your hands (otherwise you would injure yourself). If you push against your weight with your legs, the active static front split stretch turns into an isometric front split stretch.


  • Static (active and passive) stretches can be applied on a daily basis. Isometric, dynamic and ballistic stretches on the other hand should only be applied up to 3 times per week.
  • Passive static stretching is the least intensive type of stretching. Active static stretching is the most popular type of stretching
  • Applying passive active stretches can release pain when you are sore.
  • If you have never stretched before, only apply static stretches and learn all the exercises you are interested in. A few weeks or month later, you can start doing isometric stretches etc.