Hey there,
Today we’ll be taking a deep dive into the 2 major forms of flexibility: Active Flexibility + Passive Flexibility.
We’ll discuss
What each of them are
The benefits of training each
How to incorporate them into your routines
Active Flexibility:
Active flexibility refers to the range of motion your muscles can achieve through voluntary contractions. It involves the ability of a muscle to lengthen and contract while being actively engaged. Developing active flexibility is vital for enhancing functional movements and control over your body. This type of flexibility is particularly beneficial in activities that require strength and flexibility simultaneously, such as daily life, dynamic sports, or dance.
Passive Flexibility:
On the other hand, passive flexibility involves the range of motion achieved with external assistance, without the direct involvement of the muscles being stretched. This could include gravity, a stretching partner, or the use of props. While passive stretching can contribute to overall flexibility gains, it may not necessarily improve muscle control or strength at the end of the range of motion. One of the largest benefits of passive flexibility (especially when paired with gentle breathing) is its ability to increase parasympathetic activity- it helps you calm down and relax!
Action step: Check your range of motion actively and passively. If there is a large difference, it would be wise to spend the majority of your time working on active flexibility. See a test for hip flexion below.
How to Incorporate Active Flexibility
Include Dynamic Warmups
Include End-Range Strengthening
Include Resistance Training- progress by increasing range of motion rather than sets, reps, weight, etc!
Include easy movements to improve awareness and coordination
How to Improve Active Flexibility:
Generally, I’d recommend holding a passive stretch for multiple sets of 30-90 seconds. To benefit from passive flexibility training, stretch the area for AT LEAST 5 minutes a week. That’s less than a minute a day! You would likely benefit from more! If you have the time to dedicate, I’d recommend doing ~20 minutes for an area each week.
When to do Passive Flexibility:
At the end of a workout
When trying to relax
When trying to find ease at lengthened positions (yin yoga is great for this!)
Balancing Both:
An effective flexibility training program often combines both active and passive approaches. Active flexibility helps build strength throughout the entire range of motion, promoting stability and reducing the risk of injury. Passive flexibility, when used appropriately, can assist in reaching deeper stretches and increasing overall flexibility
Protocol Integrating Both:
🧏Listen to your Body
Remember, everyone’s needs vary, and it’s crucial to listen to your body. I urge you to not always be optimal. Maybe improving active flexibility is more optimal for you, but you’ve had a long hard day and need some relaxing. Perhaps, a laid-back, passive stretching session is what your body-mind yearns for. Consistent practice, thoughtful progression, and a holistic approach to flexibility training can lead to a more agile, resilient, and flexible you.
Until next time,
Sam
🚀 Elevate your Flexibility
Ready to take your flexibility journey to the next level? I created a comprehensive program to guide you through the art of the resting squat, ensuring a smooth and effective start in the world of lower body mobility. If you're looking for a simple and effective way to improve flexibility at home with expert support, explore the program today! Oh, and did I mention it’s only $9.99- less than a Chipotle Burrito 😋
🧗♀️ What I’m up to:
Figuring out how to market my squat program (any help is greatly appreciated!)
Creating a FREE Flexibility E-book: Condensing everything I’ve learned from graduate school, working with patients + clients, AND my flexibility training into a manual on how to get the flexibility results you seek… without ever hiring a coach!
Last Clinical Rotation before being a full Physical Therapist!
Lots of climbing and fingerboard training
Disclaimer: This newsletter is for informational purposes only and should not be considered health or medical advice. You should consult with a physician before beginning any exercise program. Your use of the newsletter is solely at your own risk.