By Dr. Joe Martin, PT, DPT, OCS
Stretching plays a critical role in fitness, rehabilitation, and injury prevention, but not all stretches are created equal.
Dynamic (or ballistic), Static, and Proprioceptive Neuromuscular Facilitation (PNF) stretching are the 3 most common types!
Below is a description of each type and guidance on which types are best for the goals you are looking to achieve.
1. Dynamic/Ballistic Stretching
Dynamic or ballistic stretching involves active, controlled movements that take joints through their full range of motion. These stretches are fast-paced and can mimic the motions of specific sports or activities, making them ideal for warm-ups. Examples include leg swings, arm circles, or walking lunges. The primary goal of dynamic stretching is to increase blood flow and prepare muscles for intense activity.
• Pre-workout to warm up muscles and improve mobility and “wake up” our muscles for athletic performance!
• Caution: When done improperly, ballistic stretching can lead to overstretching or injury due to the rapid, bouncing nature of the movements.
It is best to start with small movements and progress gradually to bigger movements taking your muscles and tendons through increasingly greater ranges of fluid, rhythmic motions.
2. Static Stretching
Static stretching involves holding a muscle in a lengthened position for an extended period, typically 20-30 seconds. This type of stretch is done without movement and is comparable in effectiveness to PNF Stretching (described below) when your goal is to permanently lengthen your muscles! This is accomplished due to decreasing tissue stiffness and increasing stretch tolerance over time.
• Best for: Post-workout or cool-down to lengthen muscles, improve overall recovery from exercise/sport, and to maintain long-term flexibility.
• Caution: Performing static stretching before a workout may temporarily decrease strength and power, so it’s better suited for the end of a session.
3. PNF (Proprioceptive Neuromuscular Facilitation) Stretching
PNF stretching is Static stretching (as described above) but with an added component we refer to as isometric muscle contractions. It can be done alone but it helps to have a partner who can resist the stretched muscle’s contraction. The muscle is first stretched passively, then contracted against resistance, followed by another passive stretch. This method is highly effective for increasing flexibility by stimulating the neuromuscular system.
This method is best learned by demonstration, so I have two recommendations if you wish to include it in your stretch routine. 1.) Contact me personally and I would be happy to set up a zoom or facetime or invite you into one of my clinics to briefly talk you through it or 2.) Search You tube for this type of stretching by a Physical Therapist.
• Best for: Increasing long term flexibility and range of motion.
• Caution: Requires proper technique and, often, a partner, making it more advanced and less practical for beginners.
Conclusion:
Each type of stretching—dynamic, static, and PNF—serves a different function. Dynamic stretching is best for warming up, static stretching helps with flexibility during cool-downs, and PNF and static stretching are both similarly effective for boosting short and long-term flexibility.
Making sure your muscles are warmed up and flexible is important for injury prevention and performance enhancement. It is also important that muscles on one side of your body are pretty equal to the same muscles on the other side of the body and muscles are balanced all around the same limbs as well.
I have included a 2024 research article here for you to read and enjoy if you wish for more in depth information.
Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis
For additional advice on flexibility or athletic performance enhancement or to schedule for a skilled flexibility expert to stretch you, text or call me on my direct line
315.525.6860.