Learn an intuitive & targeted method of stretching that will not only make static stretching enjoyable (like a real relief!) but significantly more effective.
In this video, you will learn how you can elevate and improve your static stretches (also called passive stretches).
Static stretching is one of the most common ways of taking care of the body and everyone has tried it at one point in their lives. Yet, in recent years, passive stretching has gained somewhat bad reputation.
Static stretching is often compared to different loaded stretching methods where the muscles are actively contracted during the stretches.
These loaded stretching methods can at times be more effective than pure static stretching due to the muscles getting considerably stronger in the stretched positions and not just when the muscles are elongated.
Loaded stretching is a very functional way to increase the range of motion of the joint which is why we've also done Active Stretching since the beginning in Movement 20XX Method. Some have even said that the Active Flexibility section alone is worth the whole program.
However, the comparison of static stretching to active mobility methods is unfair. The purpose of static stretching is different and when used properly and consistently they can produce amazing results.
The results you can obtain from static stretching include, relaxation, improved blood flow, better elasticity, enhanced recovery, decreased pain & tightness and of course, more flexible muscles.
The problem is that very few individuals perform passive stretching with the care it deserves. It's often performed very mechanically and either with too little intensity or with too much. People also usually utilize only one stretch variation for the targeted muscle group.
The solution to make static stretching effective and more enjoyable is to move from passive stretching to intuitive and responsive stretching where you're listening to your body at all times and adjusting the positions based on the feedback your body gives.
The next step of the solution is to add variety to your stretches. There doesn't exist one fit for all stretches. Not only can you perform most stretches either lying, sitting or standing there are a lot of little angular changes to vary the stimulus and intensity of the stretch.
This gives you total freedom to choose a stretch that is the most comfortable for you to stay at.
Comfort is the key to successful static stretching.
Comfort allows you to breathe and relax and stay in the stretches for a sufficient time to cause an effective elongation.
Once the feeling of the stretch dissipates you can change the angle of the stretch or sink deeper to find a position where you can relax again and continue.
This way, you will also stretch the targeted muscle group in a a lot more thorough manner than just by focusing on one angle.
For a lot of people stretching is uncomfortable and even torturous because the positions are forced and there's no patience to start with less intensity. I used to be in the same boat as well.
Nowadays stretching is enjoyable and gives true relaxation even with shorter holds. Comfort is also the key to another door – consistency.
When you enjoy your stretching session you want to repeat it. Moreover, you're able to repeat it because your muscles aren't overly stressed or sore from the previous session.
By doing this type of conscious passive stretching daily you really boost up your body's wellbeing and learn to sense your body better as well.
Ultimately, I recommend a combination of more intense Active Flexibility Training together with relaxed day-to-day stretching. Add active tension mobility in the mix and you have a pro arsenal for taking care of the health of your body.
This is the trinity we utilize in the Movement 20XX Method together with complete bodyweight strength training and movement training to revitalize the body.
We want to develop pliable and healthy joints with matching strength and agility through natural movements.
Stay strong!
