By now, most athletes are familiar with the virtues of stretching in all its various forms. Dynamic stretching can increase blood flow, warm up your internal temp, and prime the joints and muscles for physical activity. Active stretching can improve your flexibility and range of motion. And passive stretching can help activate the parasympathetic nervous system (the “rest and digest” system that brings about feelings of calm) during a postworkout cooldown.
But what about assisted stretching? Is it wise to bring another person into what’s typically a solo endeavor? We asked the experts to explain whether assisted stretching is worthwhile. Here’s your complete guide to this technique meant to boost flexibility.
What is assisted stretching?
As its name suggests, assisted stretching is stretching with the help of an outside force, typically another person or a machine. (In some cases, stretching with something like a strap or a bar may be considered assisted stretching, but it’s a bit of a grey area.)
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There’s the type of assisted stretching that you’ve likely seen in a gym setting, during which a client lies on a mat while a trainer does the work to manipulate their limbs, holding stretches for 30 seconds or more. This is considered passive-assisted stretching and is akin to leaning forward into a hamstring stretch and “resting” there for a minute or two.
Then there’s the active form of assisted stretching, which experts tend to favor. Grayson Wickham, P.T., D.P.T., C.S.C.S., founder of Movement Vault, explains that active stretching, during which you contract the muscle being stretched, “proves to your nervous system (which is designed to protect your muscles against excessive stretching) that you are safely able to get into that range of motion without getting injured.” It also strengthens the muscle at the joint’s end range of motion, where the joint is typically weakest and most susceptible to injury.
“There are a variety of assisted stretching techniques, including proprioceptive neuromuscular facilitation (PNF) stretching,” says Todd Buckingham, Ph.D., visiting professor of exercise science in the Department of Movement Science at Grand Valley State University in Allendale, Michigan. “The stretch-er will stretch the intended muscle while the stretch-ee lightly presses against the stretch-er (to contract the target muscle). After about 10 seconds, the stretch-ee will relax the muscle, and the stretch-er will stretch the muscle a little bit further for about 15 seconds. This typically occurs for three rounds at a specific muscle group or joint,” he says.
It’s important to note that when you do PNF in relation to your workout matters. According to an article published in Journal of Human Kinetics—which says that PNF does improve range of motion and may enhance athletic performance—doing PNF before exercise can temporarily inhibit certain performance-related factors, like muscle strength, power, and ground reaction time. “This may be due to the muscles being stretched too far outside of their capacity, causing inhibition following the stretching,” the article states. Therefore, it’s best to perform PNF after a workout.
When is assisted stretching appropriate?
For most people, assisted stretching isn’t necessary or practical. Wickham uses the “teach a person to fish” analogy to explain his take. “My goal is for [clients] to be able to do [stretches] on their own autonomously and independently because you’re not always going to have me there,” he says. “At the end of the day, this is your body. These are your joints, your muscles, your fascia, your tendons. You need to be putting in the little bit of effort and energy and focus and have the right tools in the form of stretching knowledge to be able to do your own stretching routine and joint maintenance.”
However, there are some cases when assisted stretching is helpful for athletes:
You’re a Mobility Newbie
If someone is brand new to the concept of mobility and is struggling with the mechanics of stretching, assisted stretching may help them “get the ball rolling,” says Wickham. “Sometimes putting the person in a certain position, having them contract a certain way, giving them cues can help them understand what they should be feeling in a stretch,” he says. “And then showing them how they would do that same stretch actively by themselves could be a good transition.”
And, yes, you can be an experienced runner and a mobility newbie. Sitting in the same position for prolonged periods of time can cause the hip flexors and low back to become stiff and tight, Buckingham says. “Even those who are able to stretch on their own may not dedicate the time to a stretching routine or not know the proper position to stretch a muscle group or the optimal duration to hold the stretch or what type of stretch to do.” A movement professional can provide guidance and hands-on training.
You’re Dealing With Trigger Points
Assisted stretching can be an effective way to relieve myofascial trigger points, which are painful nodules that form in the skeletal muscles and their fascia. “Trigger points are neurologically mediated, and can cause pain and a loss of range of motion until they are released,” Jordan Duncan, doctor of chiropractic and owner of Silverdale Sport and Spine in Silverdale, Washington, tells Bicycling. “PNF stretching influences the neurological input to a muscle through specialized receptors called muscle spindles and golgi tendon organs. These receptors help determine the length and tension of muscles and allow the affected muscle to relax after a brief contraction.” As the muscles relax, the trigger points begin to release.
You Can’t Stretch on Your Own
For those who may be unable to physically stretch on their own, like older people and individuals with disabilities, assisted stretching can be useful. “Older adults are particularly in need of improving and maintaining their flexibility in order to perform activities of daily living,” Buckingham says. “Having an experienced professional assist with the stretching could be extremely beneficial.”
Your Sport Requires a High Degree of Flexibility
“Assisted stretching is a good idea for sports that require a high range of motion where the athlete cannot put themselves in a position to stretch that far,” Buckingham says. For example, gymnasts, divers, and figure skaters, may need a little help getting into the full expression of certain stretches. Runners though? Not so much.
When to Avoid Assisted Stretching
If you have certain injuries or medical conditions, it’s best to avoid assisted stretching. “You wouldn’t want to do assisted stretching if you have sustained a recent injury to the involved muscle, tendon, bone, or joint that is being stretched,” Duncan says. “Or, if someone has a loss of sensation or nerve damage in the involved limb, you shouldn’t perform assisted stretching. Appropriate feedback is crucial for determining the adequate amount of stretch, which is detected through an intact and functioning nervous system.”
The same goes for people with hypermobile joints. “There are certain people who are really hypermobile,” Wickham says. “Their connective tissues are just super lax. They don’t need to increase their flexibility. They need to increase their end-range stability,” which involves more strengthening than stretching.
What to Know Before Trying Assisted Stretching
Before allowing someone to assist you with stretching, make sure they’re qualified. “Knowledge of tissue barriers and the end feel of different muscles and joints is essential for safe and effective stretching,” Duncan says. “While it is uncommon to cause damage if done carefully, injury may result if one isn’t familiar with the process.”
Most physical therapists, chiropractors, and fitness professionals who are trained in sports medicine will know the proper technique and protocol. But it pays off to do a little research on your assisted stretcher before you sign up for a session.
