Why Active Stretching Deserves a Spot In Your Workout Routine

Active stretching is often an overlooked or skipped feature in many workout routines. 

Post-workout, most of us are already physically and mentally checked out and ready to call it a day. As a result, the stretching portion often takes a back seat. 

But active stretching after a workout can set the foundation for proper muscle recovery and better performance in the future. Read on to discover what it is, the benefits, and examples of active stretching.

What is active stretching?

In active stretching, you contract a muscle group while stretching its opposing (antagonist) muscle. This helps with flexibility and control through a full range of motion.

In terms of stretching, people often get active stretching confused with other forms, such as “dynamic,” “passive,” or “static.” Here’s what separates them:

Static stretching: You relax and hold a stretch for 30 to 60 seconds. 

Dynamic stretching: Uses flowing movements often in a sequence of many exercises that mimic the upcoming workout to warm up the muscles. 

Passive stretching: Utilizes some form of external Force, like a small towel, a strap, or even a partner, to help deepen the stretch. Typically held for 20 to 60 seconds. 

Active stretching however, is more intentional. You are, in a way, isometrically contracting a muscle group while stretching the opposite with no need for equipment or external help. These stretches are usually held for 10 to 15 seconds and repeated for a few reps.

Unlike static or passive methods, active stretching requires muscle engagement and controlled movement to improve flexibility, mobility, and Joint stability.

Benefits of active stretching post-workout

While we have already gone over a few of the benefits of active stretching earlier in this post, let’s not sleep on its additional benefits. Active stretching:

• Increases blood circulation – helping to provide nutrients and oxygen to your muscles, which can aid in muscle recovery and function.
• Improves posture and movement patterns. If your hip flexors are too tight, your natural walking pattern gets thrown off. It causes an imbalance, and you start compensating in ways that can lead to discomfort or injury over time. Active stretching helps lengthen and activate the right muscles to support better alignment.
• Reduces stress – Stress is not only mental. It can physically manifest as tight or tense muscles. Active stretching, when paired with mindful breath work, helps release muscle tension, so your body can relax post-workout.

How to use active stretching in a cooldown

You’ve made it to the cooldown. Cheers! That wasn’t so bad, now was it? You’re ready to call it, but not so fast. Here is a quick active stretch routine focusing on your hips, glutes, and stabilizers.

Standing cross-leg IT band reach

Stand tall, crossing your right foot behind your left. Reach your right arm overhead and gently lean to the left, keeping your hips square. Engage your core and glutes to stabilize. You should feel a stretch along the outside of your hip and thigh—your right IT band. When you feel it, hold, then switch sides.

Deep sumo squat hold

Lower into a deep Sumo squat, toes pointing outward, keeping your heels grounded and your spine tall. Press your knees outward using your glutes. To help prevent inward collapse, press the insides of your knees with your elbows. Keep the core braced and breathe.

Standing figure-4 hold 

Stand tall, cross one ankle over the opposite thigh. Sink into a partial squat as if lowering onto a chair. Engage your core and balance here while stretching the glute of the top leg. Switch sides.

Forerunners lunge

Step one foot behind into a lunge with your back leg extended. Squeeze the glute of the back leg and gently tuck the pelvis under. Feel the stretch in the front and switch sides.

Supine hip flexor release

Lie on your back, pull one knee in towards you while extending the other leg out straight. Contract the quads of the extended leg to stretch the hip flexor on that side. Keep your lower back neutral and your abs gently engaged. Switch legs.

Common mistakes to avoid

As a former trainer, I’ve witnessed active stretching mistakes that my clients would sometimes make. Here are some common mistakes to avoid.

Leaning on the muscle you’re stretching

Leaning too deeply into a stretch or overstretching will cause the muscle you’re supposed to be stretching to go into defense mode and contract, which will lead to injury. Instead, keep weight off the muscle you’re stretching, relax that muscle, and hold the stretch once you feel a slight pull.

Bouncy ballistic movements

Quick, bouncy, ballistic movements will likely cause your muscles to contract and tighten up, which can lead to muscle strains and tears in the muscle fibers. Instead, maintain control as you move into the stretch.

Holding your breath

Holding your breath can hinder your flexibility during stretching. Instead, breathe. Inhale through your nose and exhale as you slowly lean into the stretch.

Stretching through pain

When stretching, you should only feel a mild tug, and once you feel it, hold. If you feel any pain, stop immediately.

Stretching an injured muscle

That’s a big no. With an injured muscle where the fibers are already torn and tender, stretching past that will only damage the muscle fibers further, lengthening the healing process. An injured muscle should be treated only with the RICE method (rest, ice, compression, elevation) until it is less tender.

How often should I do active stretching?

Active stretching can be done daily or at least 2 to 3 times per week. It’s even more important to do it often if you’re active, and it becomes more crucial as you age.

When and when not to use active stretching post-workout

So we know by now that active stretching is best done after a moderate to intense strength and cardio workout. It’s also helpful to do on active recovery days, but not the best if muscles are fatigued to the point of shaking or instability. Instead, go for static stretches or total rest.

In conclusion: Add movement to your cooldown 

Ready to call it a day? Don’t skip this recovery phase of your session—it’s just as important as the workout itself. Recovery starts the minute your workout ends. Use active stretching and some dynamic movement to help your body transition out of high effort without losing mobility. Make it a regular habit, especially on days when time allows.