Active Stretching for Optimal Results

Two common stretching techniques are passive and active stretching.

Passive vs. Active

Passive Stretching

  • Also known as relaxed stretching.
  • involves a partner or external force applying additional pressure to increase the intensity of a stretch with no muscle activation relying on the force of gravity.
  • This type of slow, relaxed stretching is useful in relieving spasms in muscles after an injury.
  • Performing a split is an example of a passive stretch.

Active Stretching

  • The key to effective stretching with the Flexistretcher is engaging an active stretch based on proprioceptive neuromuscular facilitation (PNF).
  • The PNF stretching techniques employs the concept that the muscle relaxation part of the stretch is fundamental to effectively enhancing flexibility and deepen the stretch.
  • A popular PNF technique is the contract-relax, where the muscle is stretched, contracted, relaxed, and stretched further.
Cow Face Pose

By using the methods of active stretching while using your Flexistretcher, you are simultaneously strengthening the muscles while improving mobility. In ballet this is an extremely beneficial way to work because you are able to improve strength with a more targeted focus. Developing the necessary strength to perform fundamental movements required in ballet such as an arabesque or développé à la seconde is equally as important as flexibility to execute properly.