Static Passive Stretching

Relaxed stretching. The improvements to the range of movement caused by passive stretching are much slower than for isometric stretches. The whole process of flexibility increases and muscle efficiency is of a lesser quality that any other method. However, passive relaxed stretching can be done at any time since it has no tiring effect, unlike isometric exercises. No strength increases should be expected. This type of stretching does not result in a muscle that can be quickly extended without a warm up. The stretches should be designed to place as little load onto the muscle as possible so that it can be completely relaxed. Passive stretching using body weight to hold a stretch in a relaxed movement cannot be done. No deliberate tension is involved but initially, while the muscles are not well stretched this becomes an isometric stretch where the muscle is under load but at its maximum length.

As stretching continues and the muscle lengthens the action becomes more and more a static passive stretch. As static passive stretching leads eventually to full range of motion for a particular muscle then if further increases are necessary including more power then isometric stretches are reintroduced. It goes full circle. The side split range can be improved by taking the weight of the body off the stretched muscles by leaning forward on the arms. At all times the emphasis must be on complete relaxation. Kinesthenic attitude helps a lot by mentally reviewing all muscles to ensure that they are not tensed. This takes a lot of practise. Static passive stretching is ideally done at the end of a training session when muscles are warm and fatigued. They are more relaxed in this state and more easily stretched.