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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.
PNF Stretching. PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2). PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction).While there are several variations of PNF stretching, they all have one thing in common-they facilitate muscular inhibition.. PNF stretching is not recommended for anyone under the age of 18. 6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.