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Exam details
Static stretching involves holding a muscle in a lengthened position for 15–60 seconds without movement. It is most effective after exercise when muscles are warm, and it helps improve long-term flexibility and reduce post-workout muscle tension.
Dynamic stretching uses controlled, active movements to take muscles through their full range of motion (e.g., leg swings, arm circles). It is best performed before exercise as part of a warm-up to prepare muscles for activity.
Ballistic stretching uses bouncing or jerky movements to push muscles beyond their normal range of motion. It is generally not recommended for most people due to increased injury risk, though some advanced athletes use it sport-specifically.
PNF (Proprioceptive Neuromuscular Facilitation) stretching involves a cycle of stretching, contracting the target muscle isometrically against resistance, then stretching further. It is one of the most effective methods for rapidly increasing flexibility.
In the contract-relax method, the muscle is stretched to its limit, then the person contracts that muscle isometrically for 5–10 seconds against resistance. After relaxing, the muscle is stretched further, typically achieving a greater range of motion.