The four types of stretches that you need to know

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How are you, I hope you guys are good. Today in this article I have discussed The four types of stretches that you need to know. So read this article and get it

Also Read:- How to make Workout Better

Stretching is the most important thing you can do to prevent injury.

Stretch it out!

Bend those knees and touch the ground, no the floor the the the the the the the … floor!

You can’t run down a hill without touching your toes first! Touch the ground before every step. And don’t forget to stretch after every run or workout session because you’ll feel so much better for it!

Benefits of Stretching

Stretching has so many health benefits: it helps with balance, coordination, and posture; it’s also beneficial for increasing range of motion in joints, improving blood circulation, reducing the risk of injury during physical activity — okay are you convinced yet? If not maybe this video will convince you…

I mean… look at the cat. If the cat can stretch, you can do it too!

Stretching the four types of muscles you need to know about

Before jumping into the article head first, let’s go through the basics. Many people associate the word ‘stretch’ with the process of lengthening your muscles or something similar, but really there is actually more than one type of stretch. These include the following:

Ballistic stretches –

These are the stretches that involve moving a particular part of the body by bouncing against it with some kind of momentum

Static stretching –

This is when your muscles are kept in a stretched position for a period of time usually up to 30 seconds which will allow them to relax

Dynamic stretching –

This is the most common type of stretching as it involves the use of slow, relaxed movements to improve flexibility

Proprioceptive neuromuscular facilitation (PNF) –

The last one is the same as the first two but if you want to know about those check out the Wikipedia article.

All of those stretches are good, but which ones should you do before a run? Or even a workout session? As mentioned above ‘dynamic’ and ‘PNF’ stretches both involve the use of slow movements that will improve your range of motion and reduce the risk for injuries. The other benefits include better coordination and improved muscular strength which can help with balance. Those types however aren’t always suited for everyone so there’ll be the option of the first two types mentioned.

ballistic stretching (bouncy stretches) might not be the best idea before a run or workout session

Ballistic Stretches

This type is the least used amongst the four mentioned here since it has the tendency to decrease strength and coordination if done too much. It involves using momentum to stretch the muscles, which can cause them to tighten up instead. This form of stretching also increases the risk of injury as it puts too much pressure on the muscle fibers causing tearing or at worst, overstretching. The thing about ballistic stretches is that you won’t even feel how you hurt yourself until after the training session — so avoid this one! If you want to learn more head straight for Wikipedia.

Static Stretches

This type of stretch involves holding the muscles in the ‘stretched’ position, the one where the desired effect is achieved. The good news about this kind is that it’s the safest form of stretching and has the most benefits with the least amount of risk involved. Even better? It also helps improve flexibility since your ‘max’ range will increase with the more you stretch at each session. This is actually the preferred method if you’re a beginner or are working on recovering after an injury because it’s not very high impact on the body when done properly. But make sure to follow these steps for proper static stretching in order to avoid injuries!


The best type of stretches to do before any workout session are the static ones

Dynamic Stretches

This type of stretch is the most common one used by people because it’s the easiest to do. It involves the use of slow, rhythmic movements to help the body relax which in turn improves flexibility and your range of motion even more. This type has the benefit of being the safest when done properly so it’s still highly recommended for beginners or people who have injuries/issues that prevent them from doing static stretching or ballistic stretches (bouncy stretches). Here you can find some examples on how to do dynamic stretches.

PNF Stretches

Although this method is similar to the ‘static’ one, there are two different points between them; time and effort. PNF involves the use of resistance while the static one has the tendency to relax the muscles. It also requires more effort than the ‘static’ stretch, but the time difference between them is the main thing — PNF stretches tend to last longer than the static ones so it’s not recommended for warm-ups. The reason behind this method being used by therapists and athletic trainers is that it combines the benefits of both methods mentioned earlier — making it perfect for before an athletic event or any workout session! If you want more info on how to do PNF stretches just head over to

All four types of stretches are good when done properly, but which should you use?

As the article says the best type of stretches to do before any workout session are the static ones. The safest and most common form of stretch is the ‘static one’ as mentioned above because it has the most benefits with the least amount of risk involved (that is when done properly). This stretch, however, can be harmful to some people if done without the right instructions and precautions like the ballistic stretches so make sure you read the instructions if you ever decide to try them out. Dynamic stretching is also a great choice since it helps improve flexibility even more than the static method! And if you’re having an athletic event or training for something specific where strength is needed, then go with PNF stretching which combines both types.


I suggest you do stretching by taking advice from a trainer or a coatch. Prevent it to do at your own risk because it causes injuries

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