Sample Lesson Plans: Passive Stretching

The main benefit of passive stretching is that muscle fibres are relaxed before the stretch begins and continue to stay relaxed throughout the stretch. This effectively decreases the chances of the stretch reflex being activated. The stretch reflex is triggered when a muscle is forced to go beyond a comfortable length. At that point, it automatically tries to shorten in an attempt to protect itself from injury. Triggering the stretch reflex negates the positive effects of stretching and is potentially dangerous. During any kind of stretching, the individual should feel, at most, mild discomfort, but certainly not pain. The pain is a result of the muscle trying to shorten.

During passive stretching, each partner plays one of two roles:

• either that of the active participant (that is, the one who will actually stretch the muscles of the other)
• the passive participant (that is, the one who completely relaxes and allows his or her muscles to be stretched)

In order for passive stretching to be effective, a number of criteria must be met.

• As in any relationship, there must exist both trust and confidence in the other's abilities. There is a definite opportunity for injury to occur here if one or both of the partners does not take this activity seriously. Ballistic (bouncing) types of movements or taking the muscle or joint farther than it can comfortably go defeats the purposes of partner stretching and puts the physical welfare of the passive partner in jeopardy. Do not tolerate any fooling around! This does not mean the class atmosphere must be one of "doom and gloom". The students must understand the teacher's expectations.
• Another comment about the trust relationship: when working with the arms or legs, the active partner must pick the limb up and set it down slowly and gently. If the passive partner feels like his or her partner is about to simply let the limb go, he or she will quickly react by contracting those muscles. This poor individual is receiving mixed messages: "Trust me, relax, I won't hurt you....." Bang -- down goes the limb onto the hard floor!
• The active partner does the work. The passive partner must totally relax. Often unconsciously, the passive partner tries to help with the stretch. This only serves to hinder the efforts of the active partner. The active partner will be able to feel the passive partner tensing up when the helping starts. The active person feels as if she or he is working against some sort of resistance. What the active person should feel under his or her hands is a muscle that is relatively soft and yielding.

  If (probably when for those who are new to passive stretching) the passive person tries to help, the active partner must totally release the stretch and begin again when the passive individual has relaxed.

• The active partner performs the stretch only until the passive person says to stop. The stretch should be stopped when the passive person can definitely feel the stretch but has not experienced pain. Pain triggers the stretch reflex.
• After the active partner has stopped the stretch, she or he releases the stretch just a little bit and then holds that position for approximately five seconds while the passive partner pushes at first gently and then more intensely against the active partner.
• Then the stretch is done again, beginning from the hold position. Do not totally release the stretch.
• In total, the same stretch is performed three or four times. After one arm has been stretched, do the other one completely before changing partner roles. The same goes for stretching the legs.

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