What it is? Best passive stretching exercises.
What are Passive Stretching Exercises?
Passive stretching exercises are stretches in which you stay in the position for an extended period of time. It is most commonly done with the assistance of another person, a prop, accessory, or the wall, to intensify the stretch. It is the best form of stretching for increasing flexibility, decreasing tension or muscle pain, and releasing the body. Passive stretching exercises are best done after a workout or warm-up, as a way to rejuvenate and release the muscles.
When to do Passive Stretching
Passive stretching should always be done after a workout out, or after a sufficient warm-up where the muscles have been thoroughly warmed through. This is because when the muscles are warm, the muscle fibers relax and allow for a deeper, more beneficial stretch.
How Long to Hold a Static Stretch
Passive stretching is based on holding a stretch until the muscle or joint releases, which can take about 1-2 minutes. This requires you to hold the position, but only until comfortable, as you do not want to cause injury through stretching. The stretch can be held by you or a partner, so make sure that it is thoroughly communicated to your partner when you feel that the stretch is enough. Passive stretching routines may take longer because of the time required to hold the position, but it is worth the commitment to see the results.
The Best Passive Stretching Exercises
Basic Passive Stretching Exercises
Basic passive stretching exercises is a routine that can be done after a light workout 5-6 times a week. Here are the three basic stretch exercises to add to your routine:
- Lying Knee to Chest (read more)
- Child’s Pose
- Forward Fold
Full-Body Passive Stretching Exercises
Full-body passive stretching exercises is a routine that can be done after light exercise 2-3 times a week. Here are the stretch exercise examples for a full-body stretch:
- Runners Lunge
- Butterfly
- Seated Side Bend (read more)
Static Stretching Exercises for Athletes
Whether you are a pre-professional or professional athlete, you will need a passive stretching routine tailored to you and your sport. As an athlete, you should perform your passive stretching routine after a workout or practice a few times a week to prevent injury and improve performance. For the best results, create a routine that is 10-20 minutes of targeted stretches. Here are the stretch exercise examples if you are a professional athlete:
- Hamsring Pull
- Lying Spinal Twist
- Cross Body Arm Stretch
Passive Stretching Exercise you can do at home
Forward Fold
Forward Fold stretch demonstration
This exercise is great for any level of flexibility. If you have very tight hamstrings, this is a great exercise to start out with, as it will allow gravity to do the work for you. You will not need any equipment for this stretch. For the best results, repeat this stretch up to three times a day to lengthen your muscles.
Step 1. Begin by standing straight up, with your arms down by your sides.
Step 2. Start tucking your chin to your chest and rolling down towards the floor.
Step 3. Reach your arms to the floor and allow the weight of your head to drop.
Step 4. Stop when you feel a gentle stretch and continue to let gravity pull you down.
Step 5. Hold the stretch until hamstrings release.