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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.
There are two types of stretching â static and dynamic. Static stretching, such as touching your toes for 30 seconds or more, is not as effective as dynamic stretching which gets muscles moving instead of loose. Dynamic stretches include high leg kicks, hip circles, walking lunges, leg swings or jumping jacks.