Ballistic
The oldest technique is the ballistic stretch which makes use of repetitive bouncing movements. It has been virtually abandoned by almost all experts in the field due to safety concerns.
Dynamic
Dynamic stretching incorporates movements that mimic a specific sport or exercise in an exaggerated yet controlled manner; often include during the warm-up or in preparation for a sports event.
Static
The static technique involves passively stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period. It remains a very effective, relatively safe, and popular method of stretching. Recommendations for the optimal holding time are varied, ranging from 10 seconds to 60 seconds.
PNF (proprioceptive neuromuscular facilitation)
PNF techniques involve a partner actively stretching the participant by some combination of altering contraction and relaxation of both agonist and antagonist muscles. Some of the different PNF techniques used include slow reversal hold, contract relax, and hold relax. PNF stretching usually involves a 10 second push phase followed by a 10 second relaxation phase, typically repeated a few times. PNF stretching is capable of producing greater improvement in flexibility compared to other techniques. Its disadvantage is that it typically requires a partner, although stretching with a partner may have some motivational advantage for some individuals.
The oldest technique is the ballistic stretch which makes use of repetitive bouncing movements. It has been virtually abandoned by almost all experts in the field due to safety concerns.
Dynamic
Dynamic stretching incorporates movements that mimic a specific sport or exercise in an exaggerated yet controlled manner; often include during the warm-up or in preparation for a sports event.
Static
The static technique involves passively stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period. It remains a very effective, relatively safe, and popular method of stretching. Recommendations for the optimal holding time are varied, ranging from 10 seconds to 60 seconds.
PNF (proprioceptive neuromuscular facilitation)
PNF techniques involve a partner actively stretching the participant by some combination of altering contraction and relaxation of both agonist and antagonist muscles. Some of the different PNF techniques used include slow reversal hold, contract relax, and hold relax. PNF stretching usually involves a 10 second push phase followed by a 10 second relaxation phase, typically repeated a few times. PNF stretching is capable of producing greater improvement in flexibility compared to other techniques. Its disadvantage is that it typically requires a partner, although stretching with a partner may have some motivational advantage for some individuals.