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Passive Stretching With Proper Hand Placement

Tight muscles and restricted movements result from a sedentary lifestyle, injuries or chronic conditions. Passive stretching is a gentle method for increasing muscle flexibility and range of motion. Though a partner can help you facilitate passive stretching, you can also perform certain passive stretches by yourself using your own hands to hold the stretch.

  1. Assisted Stretches

    • Walls and other stable objects are used to assist passive stretches. Dancers use a barre, for example. The proper hand position during barre work is slightly ahead of your body, which is in view through peripheral vision. When your hand is directly beside you during such exercises, your shoulder blade and shoulder muscles can be forced into potentially injurious positions that could lead to partial or temporary dislocation.

      Use a table for passive shoulder stretches. Do lateral shoulder rotation by sitting at a right angle to a table. Rest your forearm, palm down, along the edge of the table. Lean forward from the waist and touch the table with your forehead. Hold the stretch for five to eight seconds. Turn your palm upward and extend your arm to the side, resting your arm on the table. Lean forward from the waist and rest your head beside your shoulder for abduction elevation. Do extensions by backing up to a table and grasping the edge with your hands, palms down. Bend your knees until your elbows flex. Hold the position for five to eight seconds.

    Shoulder Hand-Press Stretches

    • You can perform passive shoulder stretches anywhere by using your own hands for resistance. From a standing position, extend your right arm straight up. Bend your elbow and place the palm of your hand between your shoulder blades. Lift your left hand and place it on your right elbow and press gently to stretch the muscles. Repeat for the left arm. Do a posterior shoulder stretch by bringing your right arm across your upper chest. Place your left hand on your right elbow and press your arm toward your chest. Repeat for the left arm.

    Leg Hand-Press Stretches

    • Lengthen your hamstrings and quadriceps muscles with passive stretches. Lie in a supine position. Lift your right leg without bending your knee. Grasp your thigh with both hands and slowly and gently pull your thigh toward your chest to stretch your hamstrings. Repeat on your left leg. Turn onto your side to stretch your quads. Bend your top leg at the knee. Grasp your ankle with your top arm. Pull your foot toward your buttocks to lengthen your quadriceps muscles.

    Cautions

    • Passive stretching is useful for maintaining flexibility, rehabilitating after an injury or surgery or cooling down following an exercise routine. But passive stretches reduce strength and decrease performance when stretches are done before a sports event or other strenuous activity such as running. Do not stretch to the point of pain. Consult your physician to discuss your exercise needs and any possible limitations.

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