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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.
Isometric Stretching Explained. One of most effective methods for improving static passive flexibility is through the use of isometric stretching. An advanced form of flexibility training that must be prescribed with caution, it is useful for developing extreme range of motion associated with martial arts for example.ere are the general guidelines that must be followed if isometric stretching is to be beneficial... 1. Leave 48 hours between isometric stretching routines. 2. Perform only one exercise per muscle group in a session. 3. For each muscle group complete 2-5 sets of the chosen exercise. 4.