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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.
A main alternative to dynamic stretching is static stretching. Some fitness experts contend that static stretching is, overall, the best way to increase range of motion. However, because static stretching doesn't use the same momentum that dynamic stretches rely on, it's not the same in simulating sports performance. This is one reason why dynamic stretching has taken on such a primary role in so many training manuals and work books.