A 2025 study published in PLOS One examined how passive and active warm-up methods interact with stretching to improve flexibility and muscle performance. The researchers Hitier et al. examined a group of competitive athletes who completed three different warm-ups: An active warm-up involving cycling and submaximal muscle contractions, a passive warm-up in a heated environment, and a control condition (no warm-up stretching). Each session included hamstring-stretching interventions.
Defining passive and active stretching
Passive stretching typically involves moving a limb into a stretched position with the help of an external force. That force might come from a partner, a piece of equipment, gravity, or simply from the hands holding the limb in place. Because the muscle being stretched remains relatively relaxed while the position is maintained, passive stretching is often associated with traditional static stretching, which is holding a muscle in an elongated position for a set period, typically 10–30 seconds.
Active stretching involves using the opposing muscles to create the stretch, where you actively contract one muscle group to lengthen another. This type of stretching requires muscular effort and often resembles dynamic movement patterns rather than stationary holds. Active stretching is commonly included in dynamic warm-up routines used before sports or exercise.
Both methods are widely used, but researchers have investigated whether they produce different outcomes in flexibility, strength, and athletic performance.
Hitier et al. found that both active and passive warm-ups increased hamstring flexibility, and stretching improved range of motion. However, they reported no meaningful reductions in maximal voluntary torque following stretching, suggesting that the flexibility gains did not impair short-term strength performance.
The researchers also observed specific differences in neuromuscular responses between conditions. Stretching led to a decrease in electromyographic (EMG) activity in the semitendinosus, indicating reduced muscle activation, regardless of whether the warm-up was passive or active. In addition, participants reported significantly lower ratings of perceived exertion (RPE) following the passive warm-up than following the active one, suggesting that the passive warm-up felt less physically demanding.
Despite these differences, overall strength output remained unchanged. Because the sample size was relatively small and the participants were trained athletes, the results may not apply equally to other populations.
The bigger picture
A 2013 systematic review by Simic, Sarabon, and Markovic found that prolonged static stretching performed immediately before maximal strength or power activities can temporarily reduce performance, especially when stretches exceed about 60 seconds. Shorter stretches, however, appear to have minimal negative effects.
A 2016 meta-analysis led by Behm and colleagues found that negative performance effects of static stretching are generally small and depend heavily on the duration and intensity of the stretch. Brief stretching routines incorporated into a comprehensive warm-up rarely result in significant impairments.
“Considering the small-to-moderate changes immediately after stretching and the study limitations, stretching within a warm-up that includes additional poststretching, dynamic activity is recommended for reducing muscle injuries and increasing joint [range of motion] with inconsequential effects on subsequent athletic performance,” the researchers concluded.
When the focus shifts to flexibility outcomes, static and passive stretching appear highly effective. A systematic review by Freitas et al. found that acute and long-term stretching programs significantly increase joint range of motion. Many of these improvements may stem from increased tolerance to stretch rather than permanent structural changes in muscle tissue.
Also, a 2024 systematic review and meta-analysis by Ingram et al. examined the optimal stretching “dose” of how much stretching is actually needed. The study analyzed 189 studies involving 6,654 adult participants in total. Across these studies, researchers focused on the hamstrings and ankle plantar flexors, along with smaller numbers examining other muscle groups, such as the shoulders, hips, and quadriceps.
Ingram et al. found that both short-term and long-term static stretching significantly improve flexibility, with greater gains occurring over time. They identified a dose-response relationship, concluding that flexibility improvements are maximized at about four minutes per muscle group per session or roughly 10 minutes per week, with limited additional benefit beyond that.
However, the study noted limitations including variability in study design, inconsistent reporting of stretching intensity, and differences in participant populations. Overall, Ingram et al. concluded that moderate, consistent stretching is effective for improving range of motion, and that increasing duration beyond a certain point does not necessarily lead to greater benefits.
Population differences
An important factor in interpreting these studies is population variability. Results from young, trained athletes often differ from those observed in sedentary people, older adults, or clinical populations.
Athletes frequently use active or dynamic stretching during warm-ups because it simultaneously increases muscle temperature, stimulates the nervous system, and rehearses sport-specific movement patterns. For them, dynamic or active stretching may provide performance advantages beyond flexibility alone.
Sedentary people or patients undergoing physical rehab may benefit more from passive stretching. Because it requires less muscular effort, passive stretching can be easier for individuals with limited strength or mobility. It also allows more precise control of joint position during therapeutic exercises.
Ultimately, the best approach often depends on the individual and the context. Athletes preparing for competition may prioritize active or dynamic stretching, while individuals seeking to improve long-term flexibility may rely more heavily on passive techniques.
As Hitier et al. noted, both passive and active approaches can be useful depending on the situation, particularly since they produce similar outcomes in flexibility and strength. However, they emphasize that stretching should not be applied uniformly across all contexts.
“Practitioners should prescribe stretching exercises based on the specific sport, event, and key performance indicators,” they wrote, emphasizing practitioners to tailor stretching strategies to individual goals rather than relying on a one-size-fits-all approach.
Dezare Lozano
Dezare graduated from of San Diego State University in 2025 where she earned a degree in journalism with a minor in English. During her studies, she emphasized news writing and gained experience reporting and producing news stories.
Dezare is focused on expanding her skills across additional areas of journalism, including working in a newsroom at a large newspaper organization and traveling to capture compelling photojournalism. She also aspires to become a journalism professor in the future.
In her free time, Dezare enjoys sharpening her camera and writing skills. She also likes cooking, animating, and working on creative writing side projects.
