The Stretching Matrix 

Hey fellow stretching nerds,

Many moons ago, I whipped up the diagram you see in the main image of this blog post, which I called the Stretching Matrix. I created it because I needed a clear, practical way to make sense of all the stretching techniques floating around out there. Basically, it comes down to two simple questions:

1) Is the joint moving or not moving?

and

2) Are the muscles contracting or not contracting?

Or, to put it another way: are you holding still or moving around, and are your muscles fired up or relaxing? I went with this circular layout because, frankly, one glance tells you how each stretching method connects and interacts with all the others. What follows is how I personally make sense of this chart and how I think you can practically apply it in real-life workouts or rehab scenarios.

First, focus on the four main areas surrounding the central “STRETCHING” hub. These categories are: “Not Moving,” “Moving,” “Not Tensing,” and “Tensing.” These distinctions matter because they’re fundamental to understanding how you’re actually performing each stretch. For instance, a static stretch (the “Not Moving” one) is where you hold still in one position. Meanwhile, dynamic stretching (“Moving”) is about continuous or repeated movements. Likewise, a passive stretch (“Not Tensing”) means relying on external stuff like gravity, your body weight, a buddy, a wall, or some fancy gadget (like a stretching machine) to help you stretch. On the flip side, an active stretch (“Tensing”) happens when you’re consciously contracting muscles (either the muscle you’re stretching or the opposite one). Knowing whether you’re moving or holding still, and whether you’re relaxing or contracting, neatly drops every kind of stretching exercise into one of these four clear buckets.

Every stretch or movement is always going to be either static or dynamic, and active or passive at the same time. These conditions always pair up, so there’s no such thing as a purely static stretch. It’s always static active or static passive. In the same way, dynamic stretching is never just dynamic; it’s either dynamic active or dynamic passive. Looking at the matrix, you can clearly see these four major types of flexibility, and therefore, four distinct ways to stretch.

Now, if you examine each section, you’ll find smaller circles refining the details. For instance, within the “Not Moving” category, you’ll find terms like “Constant Angle” and “Constant Force” describing how you hold a static passive stretch. “Constant Angle” means you're holding the joint at an exact angle, letting the tension gradually ease away. In contrast, “Constant Force” means you're applying deliberate, steady pressure to the muscle, increasing the joint angle whenever the feeling of resistance dissipates. Then there’s the circle labelled “Agonist Isometric,” which means contracting the muscle opposite the one you're stretching, like tightening your quads to stretch your hamstrings. Conversely, “Antagonist Isometric” involves contracting the same muscle you're stretching, like tensing your hamstrings while stretching them out. All forms of PNF stretching and the alphabet-soup methods that evolved from it are just combinations of agonist or antagonist muscle contractions. That's really all there is to it. Knowing which muscles are doing the work in a static active stretch clarifies whether you're strengthening muscles at shorter lengths or longer lengths.

Look directly across the circle and you'll find the “Moving” category, broken down further into concentric (the muscle shortens under load), eccentric (the muscle lengthens under load), or assisted movements (where a partner or gear helps move your joint through its range). Assisted stretches are incredibly helpful if someone's range of motion is limited or they just don't have the strength yet to perform the movement by themselves. Recognising these smaller categories lets you fine-tune your routine, ensuring your progression matches your specific needs. Maybe you start with gentle, controlled motions, or perhaps you explore more specialised techniques for advanced athletic training.

The diagram also shows how easily passive and active stretching can blend. For example, you might start with a passive static hold, then activate an antagonist isometric contraction to move deeper into your stretch. That principle is exactly how PNF works by blending passive holds with active tension to increase flexibility. Having this chart handy makes it straightforward to pick exactly the layering you want, keeping your training organised and purposeful.

In practical terms, always begin by focusing clearly on your goal. Once you know your purpose, look at the quadrant or subcategory that fits best. If you’re doing rehab work, maybe you'll stay within measured static or assisted dynamic methods. But if athletic performance is your focus, dynamic concentric or eccentric stretching can build explosiveness. Matching the right category with your specific goal ensures your training is both safe and effective. Think of this Stretching Matrix like a roadmap; it gives you an easy way to select and combine the best stretching techniques, addressing whatever your needs might be.

Do you have a unique way or organising stretching techniques? Let me and other readers know in the comments!

Yours in flexibility,

Dan

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