MASTER CLASS

New 'active stretching' trend part of the workout

Catherine Thorpe does step 1 of the Number 4 Stretch
Catherine Thorpe does step 1 of the Number 4 Stretch

In most cases, stretching is a passive activity that doesn't include a lot of effort outside of holding the stretched position. There is a new trend, however, that requires one body part to remain active while another is stretched.

Why would we want to do that? Because we think we don't have time for the passive stretches and so don't do any stretching at all.

Stretching reminds me of a meal garnish, a pleasant, unnecessary thing. People don't bother with them at home but love them when provided. It's part of the exercise routine that is often skipped or, at minimum, glossed over with a couple of minutes here or there.

The newest "active stretching" trend allows stretching to become part of the workout, rather than the garnish that people can live without.

Active stretching is a great way to do some flexibility training while continuing with the challenging part of the workout. It can be tricky to work into vigorous movements, but also it creates cool variations that will keep one mentally engaged.

The key is to focus on both activities -- stretching and exercising -- without allowing form to be sacrificed. It's not easy, but a little concentration goes a long way.

To be totally transparent, I would prefer to see my clients setting aside a time dedicated to passive stretching that includes 5 to 10 minutes of solid attention to improving flexibility. But I recognize that some do not have time to dedicate to an activity that ranks low on their priority list. So, active stretching is really a compromise.

Is it going to provide the same benefits as dedicated passive stretching? Probably not. Is it going to provide more benefits than skipping stretching altogether? Absolutely.

This week's exercise is, of course, an active stretch. The Number 4 stretch challenges the core muscles while stretching the hip. It can be tricky to get into position but is relatively easy to maintain once you're there.

1. Get into the normal plank position by balancing on your forearms and toes on an exercise mat.

2. Your core muscles should support you so the body is parallel with the floor.

3. Lift the right foot about 2 feet off the floor and bend the right knee to 90 degrees.

4. Allow your right hip to rotate as you move the right foot to the outside of your left knee.

5. If you've done this correctly, your legs should be in the shape of the number 4 (when viewed from above).

6. Hold for 20 seconds, then switch legs and repeat.

The Number 4 stretch is a great way to do some abdominal training with a little light stretch. Since these two activities are often performed toward the end of the workout, this exercise combines the two for maximum efficiency.

For best results, allow the hip to "roll" a little with the stretch. That's fun!

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

vballtop@aol.com

photo

Catherine Thorpe does step 2 of the Number 4 Stretch

photo

Catherine Thorpe does step 3 of the Number 4 Stretch

photo

Catherine Thorpe does step 4 of the Number 4 Stretch

ActiveStyle on 02/19/2018

Upcoming Events