Active Stretching vs. Passive Stretching: Why How You Stretch Matters

Mobility is an important part of quality performance. However, how mobility is trained is often misunderstood. For years, many people relied almost entirely on long passive holds — sitting in splits, pulling a foot overhead, or having a partner push them deeper into range (WHICH WE NEVER RECOMMEND). The problem is that the body's tissue can only lengthen so much in one stretching session. Prolonged static stretching, unfortunately, does more to stretch the joints than the muscles, and over time, this can lead to joint instability. Which increases your risk of injury.

At Performance Pilates and Rehab, we emphasize a simple principle:Tain strength to gain length!

Passive Stretching: Forcing the Range

Passive Stretching (holding a stretch for more than 30 seconds or using outside forces to hold a stretch) activates the stretch reflex. The stretch reflex is a protective, automatic response built into your nervous system. When a muscle is lengthened quickly or pushed to its end range, sensory receptors in the muscle (muscle spindles) send a signal to the spinal cord saying, “This muscle is being stretched too fast, too far, or for too long.”In response, the nervous system reflexively tells that muscle to contract. This happens without conscious control and is designed to protect the muscle and joint from injury. In dancers, the stretch reflex is often triggered when:A stretch is forcedEnd range is aggressively pushedThe dancer relies on passive positions rather than active controlThis is why forcing turnout, oversplits, or hyperextension can actually create more tension, not less. The body interprets it as a threat. And...if you see mobility gains from passive stretching, it has probably come at the cost of joint stability.

Static Stretching: Relaxing Into Your Range

Static stretching is when a muscle is taken to a lengthened position and held there (usually 20–30 seconds). If done gently and within tolerance, static stretching can temporarily reduce muscle tone and allow the nervous system to relax.However, important context:Static stretching primarily changes stretch tolerance, not long-term tissue lengthGains are often temporary unless paired with strength and control.

Active Stretching: Owning the Range

Active stretching (using your muscle to move into ranges of motion) works differently. Instead of relaxing into a position, the surrounding muscles create and hold the range. The hip flexors lift the leg rather than the hands. The deep rotators create turnout instead of forcing it. The obliques rotate your spine. The movement is controlled rather than forced.

Because the muscles are working while lengthened, the brain interprets the position as safe. Over time flexibility improves alongside strength, which makes the range more consistent and creates mobility you can actually use. 

Why This Matters for Dancers

Dancers regularly train at extreme ranges — développés, arabesques, penchés, and oversplits. When passive stretching pushes the range beyond what stabilizing muscles can support, stress shifts into joint structures instead of muscles.

This often shows up as:

• Hip pinching or front-of-hip pressure

• Hamstring strains

• Chronic tightness that never improves

• Recurring low-back discomfort

In many cases, the issue is not a lack of flexibility but a lack of strength at end range.

What Active Flexibility Changes

When muscles contract in a lengthened position, they adapt by becoming both longer and stronger. The joint stays better centered, surrounding muscles share the workload, and movement feels lighter instead of strained.

Clients commonly notice:

• More consistent extensions

• Less tension during technique

• Better balance and control

• Reduced fatigue

The range becomes dependable instead of unpredictable.

The Performance Pilates and Rehab Approach

The goal is not simply to move farther — it is to move farther safely and repeatedly. We prioritize building control first, then expanding the range, so mobility becomes usable in real movement.

The dancers and athletes who progress the most are not the ones who push the deepest stretches — they are the ones who can confidently control the positions they create.