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There are four major types of stretchingâstatic, PNF, dynamic and ballistic. 1  Static stretching is a technique where the muscle is slowly stretched and then held in the stretched position for several seconds. This type of stretching allows the muscle to be relaxed so that a greater length can be achieved. It is the most frequently used and most recommended type of stretching. There is a low risk of injury with this technique. PNF stretching is a much longer stretching session when compared to the other types.
The term static stretches refers to stretching exercises that are performed without movement. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. While the term dynamic stretches refers to stretching exercises that are performed with movement.