By Dr. David Simpson | David Simpson Chiropractic
415 W 57th St, Suite B, New York, NY 10019
(646) 642-6640
Stretching isn’t just a warm-up ritual—it’s a foundation for healthy movement. And while many people are familiar with static stretches (the kind where you hold a position and count to 30), there’s another approach that’s equally—if not more—effective: active stretching.
At David Simpson Chiropractic in New York City, we incorporate active stretching techniques into treatment plans to help patients improve flexibility, enhance performance, and reduce the risk of injury. These dynamic stretches not only lengthen muscles but also engage the nervous system, helping the body move more efficiently and feel more balanced.
What Is Active Stretching?
Active stretching involves using your own muscle strength to stretch opposing muscle groups. Instead of relaxing into a stretch with external assistance, you actively contract one muscle to stretch another. For example, lifting your leg and holding it up with your own strength (rather than your hands) is an active hamstring stretch.
Unlike static stretching, which is typically done after workouts, active stretching is often used before physical activity to warm up the body, improve coordination, and prepare muscles for movement.
Why Is Active Stretching Effective?
Active stretching taps into a concept known as reciprocal inhibition—a neurological process where contracting one muscle automatically causes its opposing muscle to relax. This not only allows a deeper, safer stretch, but it also helps train the brain and body to work together in a more integrated way.
Because active stretching engages muscles while stretching them, it improves functional flexibility, which is the kind of flexibility you need during real-life activities like running, squatting, lifting, or reaching.
Benefits of Active Stretching
Active stretching offers a wide range of benefits for patients of all ages and activity levels:
- Improved flexibility and range of motion
- Enhanced muscle control and coordination
- Injury prevention through better joint stability
- Increased blood flow to muscles and tissues
- Improved posture by addressing muscle imbalances
- Safe warm-up method before workouts, sports, or daily activity
- Better neuromuscular connection, especially for rehab patients
How We Use Active Stretching at David Simpson Chiropractic
Every patient at David Simpson Chiropractic receives a personalized care plan. When appropriate, Dr. Simpson incorporates active stretching techniques into chiropractic sessions and rehabilitation programs to promote faster recovery and long-term mobility.
You might experience active stretching in sessions designed for:
- Postural correction
- Low back pain relief
- Neck and shoulder tension
- Sciatica and hip tightness
- Sports performance optimization
- Rehabilitation after injury or surgery
Our approach is gentle, intentional, and always based on your unique goals and limitations. We’ll teach you how to properly perform each stretch so you can safely continue them at home or incorporate them into your fitness routine.
Examples of Active Stretching Techniques
Hamstring Stretch
While lying flat on your back, raise one leg toward the ceiling and hold it using the strength of your hip flexors—without pulling it with your hands. Your opposing leg stays on the ground. This engages the quads and stretches the hamstrings simultaneously.
Hip Flexor Stretch
In a lunge position, actively engage your glutes on the back leg to deepen the stretch in the hip flexor. This promotes better pelvic alignment and helps reduce anterior hip tightness.
Shoulder Mobility Stretch
While standing, reach one arm forward and up overhead while actively pulling the opposite arm down behind your back. This encourages better scapular control and opens up the shoulder joint.
Neck Flexion/Extension Stretch
Slowly move your chin toward your chest using only your neck muscles. Then extend it gently back. These controlled motions help release tension and improve neck mobility—ideal for those with “tech neck.”
Who Should Use Active Stretching?
Active stretching is especially beneficial for:
- Athletes preparing for competition or training
- Office workers dealing with tight hips, shoulders, or neck
- Post-injury patients rebuilding strength and flexibility
- Older adults maintaining balance and joint health
- Dancers, runners, and fitness enthusiasts seeking enhanced performance
- Anyone recovering from muscle imbalances or poor posture
Because active stretches are controlled and self-regulated, they’re safe and effective for most people, including those in recovery from injuries or surgery (with guidance).
Active Stretching vs. Passive Stretching
Both stretching types are valuable, but they serve different purposes:
Active Stretching
- Involves muscle engagement
- Best before activity or exercise
- Improves dynamic mobility and stability
- Great for neurological and muscular coordination
Passive Stretching
- Muscles are relaxed; external force is used (hand, band, therapist)
- Best for cool-downs or deep relaxation
- Helps with static flexibility
- Less engagement, more elongation
Combining both types can be part of a well-rounded mobility routine—and Dr. Simpson will guide you in when and how to apply each one for optimal results.
Frequently Asked Questions About Active Stretching
Q: Can active stretching help with back pain?
A: Yes. By improving muscle coordination and flexibility, active stretching can relieve strain on the spine and support better posture—often reducing or eliminating lower back pain.
Q: How long should I hold an active stretch?
A: Typically 5–10 seconds, repeated for several reps. Unlike static stretches, you don’t hold it for 30+ seconds.
Q: Is active stretching safe for older adults?
A: Absolutely. It’s gentle and can be adapted to all ability levels, making it a safe and effective method for maintaining mobility and balance.
Q: Should I stretch every day?
A: Ideally, yes—even just a few minutes of active stretching daily can dramatically improve joint health and flexibility over time.
Enhance Your Flexibility and Function with Dr. David Simpson
Whether you’re an athlete, recovering from injury, or simply looking to move better and feel stronger, active stretching is a powerful tool that belongs in your health toolkit. At David Simpson Chiropractic in New York City, we teach, guide, and support our patients through targeted movement techniques that lead to lasting results.
David Simpson Chiropractic
415 W 57th St, Suite B, New York, NY 10019
(646) 642-6640
