Pilates and Stretching

 What is active stretching?

Active stretching is a method of improving flexibility. It involves active contracting of one muscle (the agonist) as a way to stretch an opposing muscle (the antagonist), with no external force.

Active stretching is also often referred to as static active stretching — which means nonmoving — because the end position of the stretch is held for a set amount of time.

But instead of holding your stretch using a prop, such as a strap or band, you’re simply holding the stretch with other muscles. This is why it’s called static active stretching.

These stretches are commonly held for 10–15 seconds. Any longer tends to be quite difficult. 

One example of active stretching is lying on your back on the floor and lifting a straight leg to the ceiling until you feel your hamstring stretch. 

Holding that position without a strap requires active work from your hip flexors and core to keep your leg in the air, while your hamstrings — the muscles on the opposite side of the hip joint — are statically stretching.

This method of stretching is often performed after exercise, as some studies suggest a potential decrease in muscle strength and power when performing static stretching before a workout.

If you practice yoga, you’re familiar with active stretching. Holding yoga poses requires strength in certain muscles while other, opposing muscles are being stretched.