Static stretching is a form of stretching where no movement is involved. There are two types of static stretches: passive static stretches and active static stretches.
- Passive static stretches are stretches where no additional force is applied by your own muscles. For example, placing your foot on a ladder or wall to stretch your hamstring without using any muscular effort is a passive stretch.
- Active static stretches involve applying force to stretch the muscle. For example, performing a front split, where your body weight pushes you into a position that stretches your legs, or when a training partner lifts your leg with their shoulder.
In active static stretching, do not resist the force—resistance would turn it into an isometric stretch. The goal is to let a single force (like your body weight) stretch the muscle while you stay fully relaxed. Your muscle flexibility is the limiting factor.
Be cautious: Sometimes, your body weight can be too much for the targeted muscle. Choose your exercises carefully, and make sure your training partner knows how much force to apply.
Learn more about Isometric Stretching, PNF Stretching, and other techniques.
Execution
Static Stretching Examples: Active and Passive
- The front split is typically an active static stretch—your body weight presses you down, stretching your legs.
- Once your hips touch the ground without needing force, the stretch becomes passive.
- To make it active again, lean forward or backward to increase the stretch.
- If your body weight exceeds your current flexibility, you may instinctively resist the stretch using your muscles or support yourself with your hands to avoid injury.
- In that case, it becomes an isometric stretch rather than a static one.
Advice
- Static stretches (both passive and active) can be performed daily.
- Isometric, dynamic, and ballistic stretches should be performed up to 3 times per week.
- Passive static stretching is the least intense.
- Active static stretching is the most commonly practiced.
- Passive or active static stretches can relieve soreness.
- If you're a beginner, start with static stretches and learn proper form. After a few weeks or months, gradually introduce more intense methods like isometric stretching.
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