New research indicates that passive stretching can help with blood flow and improve heart health.
What is passive stretching?
Passive stretching is when you are relaxed and an external force is provided. Think: pulling on Gumby! With passive stretching, you are being stretched instead of actively stretching. This can be someone assisting you, or through the use of bands, gravity, or even a wall.
Researchers from the University of Milan in Italy found that those who engaged in passive stretching over the course of 12 weeks had increased blood flow in their arteries and a decrease in artery stiffness.
This would suggest that stretching should be incorporated along with regular aerobic exercise, especially in individuals with vascular disease. The benefits of stretching were not as pronounced as those of aerobic exercise but considering that there are few barriers to entry for passive stretching, it might be a good way to increase physical activity for those who are not active.
Four passive stretches to try
- Chest stretch: Stand in a doorway. Placing your palms behind your head, move a couple of inches forward so your bent elbows meet the casing and the stretch is felt in the chest muscles. In this stretch, the wall or casing is applying the external force. Modification: you can also open your arms at chest height with elbows at 90 degree angels and push against the doorway. This stretch should be felt across your chest.
- Quadriceps stretch: From a standing position, bend your knee behind your body and hold it there by grabbing your foot with your hand. (Hold onto a wall, fence, counter, etc. with opposite hand if necessary for balance.) The hand grabbing your foot is applying the external force. This stretch should be felt along the front of the thigh of the lifted leg.
- Hamstring stretch: From a standing or a lying position, bring your leg up high and then hold your foot with your hand or with the aid of a bench, band, or person. This stretch should be felt along the back of the thigh of the lifted leg.
- Seated Hamstring stretch: Sit on the floor with legs straight in front of you and your hands placed on your thighs. Keep your knees slightly bent. Then, gently fold your core forward until your hands reach your ankles, toes, or beyond, depending on your flexibility. This stretch should be felt along the back of the thighs. If your feet are flexed (toes pointing upward), you might feel this in your calves as well. Gravity is providing the external force in this stretch.
Give these a try. Each should be held for 30-60 seconds. Holding the position is very important when doing passive stretching, and if you can’t hold a position for 30 seconds, decrease the external force so that you can. Happy bending!