In this lesson, you'll learn about the different types of stretching. As you may know, there are many stretching exercises—such as double-leg stretches, triceps stretches, chest stretches, and more.
Each of these stretches can be applied in one or more of the following ways: statically, dynamically, isometrically, or through PNF (Proprioceptive Neuromuscular Facilitation), which is a combination of methods.
Below are the main types of stretching:
Static Stretches
These involve no movement during the stretch.
- Static Passive: No movement and no muscular effort.
Example: You bend forward and let gravity or an external object hold you in position. - Static Active: No movement, but muscular effort is involved.
Example: When you pull yourself down into a stretch or someone pushes you deeper into the stretch.
Dynamic Stretches
These involve motion during the stretch.
- Dynamic Controlled: Gentle, controlled movements that gradually increase range of motion.
- Dynamic Ballistic: Rapid, bouncing movements that rely on the elasticity of the muscles.
Note: This type carries a higher risk of injury.
Isometric Stretches
These involve stretching and contracting a muscle simultaneously without changing the joint angle.
Example: Pull yourself into a stretch while trying to resist that pull using the same muscles.
PNF Stretches
PNF (Proprioceptive Neuromuscular Facilitation) is a combination of static, isometric, and sometimes dynamic stretching.
This is often used in physical therapy or advanced flexibility training.
Example: Standing Double-Leg Stretch
Let’s take the example of a Standing Double-Leg Stretch:
You stand with your legs together, knees extended, and bend forward to stretch your hamstrings.
- Static Passive: Bend forward until you feel a stretch and rest your hands on your legs.
- Static Active: Grab your calves or heels and pull yourself deeper into the stretch, or have a partner gently push you down.
- Dynamic: Move your torso up and down slowly, increasing the range of motion with each rep.
- Dynamic Ballistic: Bounce your upper body up and down. This method uses momentum but increases the risk of injury.
- Isometric: Pull yourself down with your arms while resisting the motion by engaging your back and leg muscles.
- PNF: Start with a static stretch, then perform an isometric contraction, followed immediately by a deeper static or dynamic stretch—without resting between phases.
Advice
- Always warm up before stretching.
- Do at least one stretching-only workout per week.
- Children under 13 should avoid intense methods such as PNF stretching.
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