Passive stretching

Passive stretching is a method in which you rely on an external force rather than actively using the muscle you want to stretch. There are several ways to use an external force.

• Gravity — Letting your upper body hang comfortably while seated, or resting your legs up against a wall
• A partner — Having someone slowly move your leg or arm while you lie down
• Equipment — Looping a towel or band around your foot and pulling it
• Your opposite hand — Using one hand to pull the opposite arm toward your chest

The term is also sometimes used specifically for a method in which another person directly moves a joint or limb to increase its range of motion. You will often see it in athletes’ cooldowns, rehabilitation settings, and sports massage.

For example, a towel stretch for the back of the thigh goes like this.

1. Lie on the floor and loop a towel around the sole of one foot. 2. Straighten your knee and slowly raise your leg. 3. Stop when you feel a stretch in the back of your thigh, relax, and let the towel support your leg. 4. Stay there for about 15–30 seconds while breathing comfortably. 5. Slowly lower your leg, then repeat on the other side in the same way.

The key is to relax. Stop before the stretch becomes painful, at a point where you feel a pull but can still breathe comfortably. Do not bounce, and when a partner is helping, tell them how the stretch feels. Because the person receiving a partner stretch is not actively exerting force, it is easy for the partner to determine the intensity. If the pulling sensation becomes too strong, speak up right away so they can adjust it.

Research explains the feeling of looseness and increased range of motion after stretching as a change in how much stretching sensation you can tolerate, rather than a permanent lengthening of the muscles. This is called stretch tolerance. From this perspective, you can move farther because the brain becomes more accepting of the same stimulus as something that is tolerable. You can read more in Stretch tolerance theory. A rise in body temperature and becoming accustomed to the sensation are also discussed.

So, with passive stretching, the time spent comfortably staying with the sensation matters more than going deeper with an external force.

• Active stretching — You use the opposing muscles to move into and hold a position yourself. With passive stretching, you relax and rely on an external force.
• Static stretching — You hold a stretched position for a set amount of time. Passive stretching is often performed as static stretching, so the two names are used together.
• Dynamic stretching — You increase your range through movement, so it is often used to prepare for exercise.
• PNF stretching — This differs in that it incorporates alternating contraction and relaxation.

• After exercise, when you want to gently cool down the muscles you have used
• In the morning, when your body feels stiff and you want to loosen up slowly
• When you want another person’s help to stretch an area that is difficult to stretch on your own
• When the backs of your thighs or your buttocks feel tight after sitting for a long time