Q: “What is the difference between active and passive stretching?”

Short answer: During passive stretching you’re RELAXING muscles to reach max point (with or without outside help). In active stretching you’re ACTIVATING targeted muscles get to max point.

A: Stretching and mobility exercises are important for enhancing flexibility, strength training helps to improve your body's ability to move through a wider range of motion. Active stretching involves contracting the opposing muscle groups while stretching, while passive stretching involves holding a stretch in a stationary position and relying on an external force or your bodyweight to increase the stretch.

ADVICE: If you want to hold that flat split in the air and have longer lines, add another strength session, don’t stay for 20 min in “Pigeon”. (However, even in passive positions you should engage certain muscles in order to correct yourself.) 

Q: “Can I improve flexibility without strength training?”

Short answer is NO. You must apply many types of strength training in order to be flexible without injuring yourself.

ADVICE: For dance related goals you should use active stretching 99% of the time, because without it, you won’t be able to support the full volume of your joint mobility as your muscles wouldn’t know how to engage. For example, “Wheel” is one of the basic positions for practicing back flexibility, yet without utilising hip flexors, hamstrings, quads, glutes, upper back and arm muscles, you won’t do it properly. In fact, your body will block you from going further by using its selfdefense mechanism. Dynamic stretching, progressive overload, pushups, active lunges, “Cobra”, split sliders, and other exercises that target specific muscle groups are necessary if you want to improve flexibility, even in basics. All of it should be a part of your strength training.

Q: “How often should I strength train for flexibility improvement?”

A: The frequency of your strength training sessions will depend on your fitness level and training goals. However, a general guideline for active dancers is to strength train 2-3 times per week; full flexibility routine 2-3 times per week with at least 24 hours of rest between sessions; specific training for most problematic areas — 5-7 times a week.

TIP: Remember to cooldown after any training. Be sure to listen to your body and adjust your training frequency as needed, because everyday flexibility training might be an overkill for some dancers.

TIP: On How to Incorporate Strength Training into Your Flexibility Routine

Before you start a strength training program, it's essential to identify your areas of weakness and areas that require improvement. This way, you can design a strength program that is tailored to your individual needs and goals. Repeating after others and working for the picture is not the way to majorly improve your skills, but a sure way to injure yourself.

ADVICE: Set Realistic Goals for Your Active Stretching Practice

Setting realistic goals for your active stretching practice can help you stay motivated and track your progress. It is important to remember that flexibility takes time and consistency. Sometimes progress is felt. It’s not always about visual changes! Start with small goals and gradually increase the difficulty over time.

Q: “Passive Stretching is Usually Used for Cooldown, Are There Active Stretching Techniques for Post-Dance Recovery?”

A: Some active stretching techniques can be incorporated into your post-dance recovery routine, for example, foam rolling or PNF stretching. Yet, if your training was very tough, myofascial massage might be the best option. Compensate backbends with core exercises appropriately — more advanced with more advanced.

WRONG: “Stretching Alone is Enough to Improve Flexibility”

Stretching is not enough to achieve optimal range of motion, especially if your legs are in the air and held there for some time.

WRONG: “Strength Training Will Make Me Bulky and Inflexible”

Many dancers are afraid that strength training will make them bulky and inflexible. However, this is simply not true.

During strength training by repeatedly contracting and relaxing the muscles you increase its length and ROM, as well as you stimulate the nervous system, and the body's proprioceptors, which are sensory receptors that help to regulate muscle contractions and movements. So, basically, by combining active stretching with specific strength exercises you “teach” the muscles when to be  active and how to achieve needed volume without outside force. The right strength training increases the length of your muscles, improves its tone, and contributing to a leaner and more defined look.

Q: What is Progressive Overload and How to Apply It?

A: Progressive overload is a training principle that involves gradually increasing the demands placed on your body during exercise. This gradual progression creates adaptations in your body, including an increase in strength and flexibility.

To apply progressive overload in your strength training for flexibility, start by choosing exercises that target the muscles you want to improve. As you progress, you can increase the weight or resistance, the number of sets and reps, or the duration of the exercise. This gradual increase in intensity will help your body adapt over time, leading to improvements in both strength and flexibility.