Stretching is the component of physical exercise that flexes the muscles and is recommended as an excellent way to gain flexibility and muscle strength.
Passive stretching, on the other hand, is a type of static stretching whereby a person, a machine, or an assistive device is used to apply external force while stretching in a relaxed position.
The exercise requires you to stay in a static position for some time and is commonly done using an external force to intensify the stretch. Trainers and physicians recommend passive stretching because it increases flexibility and range of motion, and is also used as a form of physical therapy.
Since passive stretching is considered an assisted exercise, it is important to monitor the extent of external force to avoid pain and discomfort as a result of muscle damage, spraining, or overstretching.
Also, when conducting passive stretches with a partner, effective communication is vital to let them know the optimal range of force to apply to avoid possible overstretching. That said, we shall explore the essential component of safe passive stretching that can warm and relax your muscle fibers for a beneficial stretch.
Which is An Essential Component of Safe Passive Stretching?
The most essential component of safe passive stretching is proper technique and control. Passive stretching is a type of static stretching in which the participant relies on a partner or a prop (assistive device) to apply pressure.
When performing these stretches, safety is a priority. As such, your partner should apply gentle and gradual pressure to avoid sudden or forceful movements. Don’t overstretch. Instead, work within your limits. Overall, passive stretching requires a well-controlled and mindful approach to maximize benefits and reduce the risk of harm.
When to Do Passive Stretching
Is there a better time to conduct the passive stretches than another? Like any other form of physical exercise, passive stretching is best when done on a routine, with 30 minutes recommended for a full-body stretch.
To achieve your goals, safe passive stretching should be done post-warm up, and on a comfortable surface such as a yoga mat. Routine wise, passive stretching should be at least three times a week, and under the following circumstances:
- 30 minutes before getting into bed to sleep.
- After a routine workout or gym session at a time when your muscles are warm, your body temperature is ideal, and your cardio is fully exercised.
- Any time of day as long as you are experiencing pain or discomfort. Though, be careful to do a slight 10-minute cardio warm-up before getting down to stretching.
- After a long hectic day at work, especially if your desk or workshop job involves repetitive motions.
Safe Passive Stretching Techniques
Based on the mode of execution, passive stretching can be classified into two, namely; assisted and unassisted.
If you are looking to get started with your stretching journey, you can consult with a fitness coach who can tailor a routine that caters to your specific needs.
Assisted Passive Stretching Technique
In this stretching, your session and routine are fully driven or led by a partner or a device while you stay in a relaxed position.
The assistive partner will apply force and stretch your muscles as you release the weight of your gravity in your rest mode. Assisted passive stretching is the most effective way to achieve flexibility and release tension from the muscles.
Unassisted Passive Stretching Technique
The unassisted passive stretching technique is where you perform a stretch on a muscle or group of muscles, hold the stretch for some time, and release it.
The force applied is primarily from the individual, so getting a comfortable position is vital for the stretch to be effective. Also, to make certain stretches possible, you may be required to use props and other accessories to help your routine.
Examples of Passive Stretches
Butterfly Stretch
To perform this stretch, lie on your back and spread your arms to the side. In that position, have your legs straight and pressed together on the ground.
Have your partner hold your knees and push them inwards and outwards against the floor, and with each stretch, have them hold in there for about 10 seconds. You can repeat the stretch on more organs, muscles, and tissues.
Chest Stretch
Assume a sitting position with your legs held in a relaxed position in front of you, while your back is at 90 degrees angle to the ground.
Let your partner kneel on one of their legs to support your back, and raise your arms to shoulder length. In this position, your partner can pull your elbows, thereby stretching the arms, shoulders, chest, and upper back.
Neck Stretch
Lie backward on a yoga mat, roll a towel, and place it under the neck in a way that naturally bends it. Tip your chin gently to the left and stay in that position for 5 minutes, and feel the muscles on the neck. Turn to your right side and repeat the same.
What Are the Benefits of Passive Stretching?
Passive stretching, and indeed any type of stretching, has numerous health benefits. The simple act of holding your muscles until fibers relax can leave you refreshed, and enjoying an array of benefits, including:
Increased Mobility
When you move, your joints engage in movements that cover various directions. However, stretching can enhance your range of motion by increasing flexibility in the muscles and joints, reducing pain and tension, and relieving muscle tightness that accrues from making repetitive movements.
Reduced Risk of Injury
If passive stretching is done correctly, it is likely to loosen up muscles, joints, and ligaments, thereby minimizing the risk of muscle damage, spraining, and injury.
Tight muscles can restrict your range of motion, but by doing repetitive motions, as is the case with stretching, injuries will be less likely as you perform your everyday tasks.
Improved Overall Health
Passive stretching can have short and long-term benefits. One of the long-term benefits includes improved blood circulation, which contributes to healthier muscles and joints.
Rigorous blood circulation also activates the parasympathetic nervous system that releases happy hormones (endorphins), thereby improving the overall quality of life.
Final Thoughts On Passive Stretching
Stretching is an overlooked, yet vital aspect of living actively. Passive stretching emphasizes flexibility and range of motion and is, therefore, a key component of your everyday fitness routine.
To achieve your goals, the most crucial aspect of safe passive stretching is to listen to your body while applying force from a partner or assistive device.
Don’t overstretch, work within your limits, break when necessary, and consult a physical therapist if you need a personalized program.
