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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.
Static stretches. This is the stretch and hold type of stretching. This type stretching exercise is safe and is used to increase the range of motion of a joint. Adequate flexibility is necessary to participate in sports and activities of life safely, but there is an optimum time and place for static stretching exercises.