What Is Active Stretching?

In traditional physical education and exercise training settings, most coaches and trainers would teach you to hold a stretch for a period of time before training. However, stretching in this method can decrease your ability to move well and increase your risk of injury, explains Vern Gambetta, a coach and the author of "Athletic Development." Coaches and trainers are rediscovering and accepting the benefits of active stretching to improve athletic performance.

  1. Contrast to Static Stretching

    • When most people think of stretching, they think of holding a muscle or joint stretch for a period of time and not moving. This type of stretching, called static stretching, relaxes your muscles by reducing neural stimulation to the muscles and connective tissues. Active stretching, however, is moving your muscles and joints in their full range of motion repetitively. This increases neural stimulation to your muscles, increases tissue elasticity and body temperature and prepares your mind to engage in specific activities. You can perform active stretching in one joint or muscle group or combine several groups together to move in sync. Physical therapist Chris Frederick, coauthor of "Stretch to Win," recommends that you perform active stretching before training and static stretching after training.

    Planes of Motion

    • You should perform active stretching three-dimensionally, meaning that you should move your muscles and joints together in your body's three primary planes of motion: sagittal, frontal and transverse. The sagittal plane refers to movement in the forward and backward directions. The frontal plane refers to side-to-side movement, and the transverse plane refers to rotational movements. This method helps to prepare your body for activities that require you to move in different directions.

    Sample Exercises

    • To perform active stretching in your torso three-dimensionally, bend your torso forward and your head toward the ground as much as you can from a standing position. Then slowly roll your body up and raise both arms over your head, pushing your pelvis forward, and lean your torso back to stretch the anterior part of your torso. To stretch in the frontal plane, stand and raise your right arm over your head, bending your torso to your left. Then bend your torso to your right, and raise your left arm over your head. For the transverse plane, stand and extend your arms out to your sides with your palms facing up. Turn your torso to your right and left in a rhythmic pattern without turning your shoulders or bending your arms.

    Expert Insight

    • Dr. Len Kravitz, an exercise physiology professor at New Mexico State University, states that various physical and physiological factors can influence how much range of motion you have while performing active stretching. These include gender, age, past injuries, posture, joint structures, fitness level and exercise experience. Thus, if you cannot obtain a certain range of motion you desire when you perform active stretching, respect your initial limitations as you explore your current range of motion, and gradually increase them as you stretch. Otherwise, you can easily strain a muscle or tendon.