Active vs. Passive Stretching

By Kyle Geary

Types of Stretching

What is the difference between the two, and is one better than another?  Active stretching is defined as using your own muscles to provide resistance.  More specifically, you are contracting muscles to stretch other muscles.  Passive stretching is defined as using external forces to stretch your muscles instead of your own ability.  Examples of external forces could be a towel, a fitness strap, or a partner assisting with the stretch.  Both active and passive stretching are great ways to increase mobility and flexibility, so depending on your accessibility to accessory equipment (ex: towel, fitness strap) and/or a stretching partner can help guide your reasoning to utilize either active or passive stretching techniques.

The Science of Stretching

One study examined the immediate effects of passive and active stretching on hamstrings flexibility, and found that the passive stretching group showed a significant improvement in flexibility compared to the active stretching group.

Another study looking at differences between passive and active stretching of hip flexor muscles in subjects with limited hip extension found that both techniques were equally effective in increasing range of motion.  However, it was stated that it is still unknown if both passive and active stretching improve the flexibility of other muscle groups and whether active stretching improves the function of the antagonist muscles.

Lastly, a study observed the effectiveness of a 12-week program of active and passive stretching in improving low back and neck pain in Japanese sedentary men.  It was found that although both passive and active stretching produced acute benefits of improved lower back and neck pain symptoms, only passive stretching performed with the assistance of a trainer, produced long-term effects and benefits in decreasing physical and mental indices of lower back and neck pain.

If you have access to accessory equipment (ex: towel, fitness strap) and/or a stretching partner, passive stretching may yield the best long-term results, however, both active and passive stretching are great ways to increase mobility and flexibility.

If you are interested in working with an Ageless Fitness trainer, find your local Ageless Fitness and request a consultation appointment with a trainer. Ageless Fitness locations can work with you to find the best stretching routine to meet your goals! 

If you have any questions, contact us through the button below and we will be happy to follow up with you.

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