If you’ve been taking aerial or pole classes for a bit, you’ve probably heard the term “active flexibility” before, but you may be confused as to what it means. Both passive stretching and active stretching are techniques that can improve flexibility and range of motion. The main difference between the two is the level of control exerted by the person doing the stretching.
Passive stretching involves using an external force, such as a partner or a stretching device, to move a muscle into a stretched position and holding it there for a period of time. So if you are stretching your splits, you are engaging in passive stretching. The floor is acting as the outside force that is holding your legs in place.
In contrast, active stretching involves using the muscles themselves to achieve the stretch. This is typically done by contracting the opposing muscle group to the one being stretched, which causes the targeted muscle to relax and lengthen. The person doing the stretching is in control of the movement and can adjust the intensity of the stretch. An example of this would be if you were inverted in between a lyra and holding a split position.
So which is better: active or passive? Both are beneficial in different ways, and can achieve different goals, but it is safe to say that you should incorporate both into your training. While passive flexibility may allow you to go to your flexibility limits, active flexibility will allow you to strengthen the involved muscles, and deepen your range of motion for active flexibility skills. Active flexibility training is also great for injury prevention. A full split without proper strength can lead to some hairy situations.
When you train, warm up using mainly active flexibility exercises. These will usually require lots of movement. As you cool down, start to incorporate more passive stretches which allow you to relax and hold a stretch for a longer period of time. Using too many passive stretches for your warm up may make your muscles tired and less effective for your workout.
Want to incorporate some active flexibility into your splits training? Try this!
Lay down and face the ceiling. Bring your knees up and lift your hips off the ground into your baby bridge. Take one leg off the floor and straighten it. Bring your hands in front of the leg and try to press your leg into your hands. Don’t let your hips drop. Hold for 30 seconds, and do two sets on each side.
