After completing a weight lifting set, most people sit back and relax to catch their breath and get ready for the next set or exercise. However, this may not always be the most productive way to prepare yourself for the next exercise or to recover from the one that was just completed.
Studies have found that doing active stretches in-between sets is a very effective way to help the body recover. By doing active stretches you maintain better circulation which helps to get rid of the waste products and which brings in new nutrients to prepare the muscles to work again.
However, the active stretches should not be tiring. The active stretch, which is not held for more than 1-2 seconds, reverses some of the negative affects of the exercise such as muscle tension and shortening of the muscle fibers. Active stretching maintains the muscle in a base state of readiness and at the same time helps it relax and recover in between sets. This allows you to do more work and get greater gains from your workout.
The bottom line is that active stretches, which are much more effective than static stretches, are a great way to help the body recover and get ready for the next exercise. See Build a Better Athlete, Explosive Running, Explosive Golf, Explosive Tennis, Women’s Soccer: Using Science to Improve Speed and Explosive Basketball Training for more information on active versus static stretching. Also included are many active stretches, explained and illustrated, specific to the sports involved