Types of Stretching - Which is Best for You?

Are you tired of feeling stiff, sore or tight? Stretching—a type of exercise that improves flexibility and mobility by lengthening your muscles via extension or movement—may help. In fact, stretching is a must, not just for athletes but for anyone who wants to feel good (i.e. less pain) in life.

Different types of stretching—dynamic, static, and PNF —can help improve flexibility and mobility.

Dynamic Stretching

One type is dynamic stretching, which involves moving parts of your body and gradually increasing reach and speed of movement. Dynamic stretches aim to get the body moving and prepared for exercise. It is great for warming up before an active workout or any physical activity.

An example of dynamic stretching would be slow, controlled leg swings or arm swings (through the full range of motion). It helps prepare your body for movement and decreases the risk of injuries. Dynamic stretches are functional and sport-specific movements that boost muscle temperature and reduce stiffness, which may improve speed, agility and acceleration in your chosen activity.

Static Stretching

Another type of stretching is static stretching, which is the most common type. Static stretching involves holding a stretch at its end range for a period of time, usually 30 seconds to two minutes. It can be done actively, where you apply force to increase intensity, or passively, where an external force is applied.

Static stretching is best done when your muscles are warm, like after a workout. When performed as part of a post-exercise cooldown, static stretching can improve flexibility and decrease tension. It can also increase range of motion and improve posture.

In fact, according to a systematic review and meta-analysis published in January 2021 in Sports Medicine, static stretching not only increases range of motion in the stretched muscle or joint but also improves range of motion in muscles or joints that aren't being stretched. Some examples of static stretches include quad stretches, hamstring stretches and calf stretches.

PNF Stretching

An additional form of stretching is PNF, which stands for proprioceptive neuromuscular facilitation. This is a more advanced type of stretch. It is typically performed with the help of a partner. It alternates between contracting and relaxing a muscle to deepen range of motion.

There are several different types of PNF, including contract-relax, hold relax and contract-relax agonist contract. While these types differ slightly, they're generally performed by contracting the stretched muscle at 75 to 100 percent of its maximum, holding for 10 seconds and then relaxing.

Hold Relax

For example, a hamstring stretch using the PNF hold-relax method would look like this: Lie on your back and have someone lift one leg toward the ceiling until you feel a stretch in the back of your lifted leg. Hold there for 10 seconds. Hold and contract your hamstring for six seconds while the other person applies force. Relax and hold the stretch for 30 seconds. Resisting force while stretching and then relaxing into a passive stretch before repeating the contraction sends signals from the nervous system that tell the muscles it's safe to stretch farther. The contraction builds strength, while achieving a deeper stretch improves flexibility and range of motion.

It's important to choose the right type of stretching for your warm-up or cool-down routine to prevent injuries and improve your overall performance. All told, no matter how you stretch, it's important that you do. Not only does regular stretching improve your flexibility and mobility, but it can also help you prevent injury, prepare for and recover after workouts, age well and combat stiff, sore or tense muscles from everyday life.