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Passive Flexibility

What is Passive Flexibility?

Passive flexibility, also known as static-passive flexibility, refers to the ability to hold a stretch using an external force or support, such as your own body weight, a partner, or a prop, without active engagement of the muscles being stretched. This type of flexibility is essential for activities that require extended positions or poses without muscle contraction, such as yoga, ballet, and gymnastics.

Key characteristics of passive flexibility include:

  1. External Assistance: The stretch is achieved and maintained with the help of an external force, such as gravity, a partner, or a stretching device.
  2. Muscle Relaxation: The muscles being stretched are relaxed and not actively engaged in holding the position.
  3. Hold Duration: The position is typically held for a certain period, often between 15 to 60 seconds or longer, to allow the muscles and connective tissues to elongate.

Examples of passive flexibility exercises include:

  • Seated Forward Bend: Sitting on the floor and reaching forward to touch your toes, using gravity to deepen the stretch.
  • Partner-Assisted Hamstring Stretch: Lying on your back while a partner lifts your leg and gently pushes it towards your head to stretch the hamstring.
  • Using a Strap in Yoga: Holding a yoga strap wrapped around your foot to help maintain a stretch without actively engaging the muscles.

Benefits of improving passive flexibility include:

  • Enhanced Muscle Length: Increased muscle length and flexibility can improve overall movement and reduce muscle tightness.
  • Injury Prevention: Proper stretching can help prevent injuries by preparing muscles and joints for activity.
  • Relaxation: Passive stretching can promote relaxation and reduce muscle tension, which may be beneficial for stress relief and recovery.

While passive flexibility is valuable, it is important to balance it with active flexibility (the ability to move muscles and joints through their range of motion using muscle strength). Combining both types of flexibility can lead to better overall functional movement and reduced risk of injury.

Related Article: Does flexibility training makes you a better martial artist?

Self-defense is clearly my focus in this book. What is it? It is the recovery from stupidity or bad luck—from finding yourself in a position you would have given almost anything to prevent. It is difficult to train for because of the surprise element and the possibility of being injured before you are even aware of the conflict. The critical element is to overcome the shock and surprise so that you can act—to “beat the freeze.” Self-defense is about recovery. The ideal, however, is to prevent the situation altogether.
Rory Miller

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