Static Stretching: Definitions, How-To, Pros, Cons, Types, and Examples

by Brad Walker | Updated January 26, 2025

5 Types of Static Stretching

Listed below are five different types of static stretches.

1. Static Stretching

What is Static Stretching? Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Both the antagonist, or opposing muscle group and the agonist, or muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle (or group of muscles) being stretched. At this point, the position is held or maintained to allow the muscles to lengthen. A minimum hold time of about 20 seconds is required for the muscles to relax and start to lengthen, while diminishing returns are experienced after 60 seconds. Understanding what static stretching is involves recognizing that this method is highly effective for increasing flexibility and muscle relaxation. Static stretching is a very safe and effective form of stretching with a limited threat of injury. It is a good choice for beginners and sedentary individuals. This is what static stretching entails: holding a stretch in a fixed position to improve flexibility and muscle relaxation.

2. Passive (or Assisted) Stretching

This form of stretching is similar to static stretching; however, another person or apparatus is used to help further stretch the muscles. Due to the greater force applied to the muscles, this form of stretching is slightly more hazardous. Therefore, it is extremely important that any apparatus used is both solid and stable. When using a partner, it is imperative that no jerky or bouncing force is applied to the stretched muscle. So, choose a partner carefully, the partner is responsible for the safety of the muscles and joints while performing the passive stretch. Passive stretching is useful in helping to attain a greater range of movement but carries with it a slightly higher risk of injury. It can also be used effectively as part of a rehabilitation program or as part of a cool down.

3. Active Stretching

Active stretching is performed without any aid or assistance from an external force. This form of stretching involves using only the strength of the opposing muscles (antagonist) to generate a stretch within the targeted muscle group (agonist). The contraction of the opposing muscles helps to relax the stretched muscles. A classic example of an active stretch is one where an individual raises one leg straight out in front as high as possible and then maintains that position without any assistance from a partner or object. Active stretching is useful as a rehabilitation tool and a very effective form of conditioning before moving onto dynamic stretches. This type of stretching is difficult to hold and maintain for long periods of time and therefore the stretch position is usually only held for 10 to 15 seconds.

Reciprocal Inhibition: Also known as Sherrington’s law of reciprocal innervation, explains how a muscle will relax when its opposite muscle is activated. So by contracting one muscle group (agonist) it will force the opposing muscles group (antagonist) to relax. This is precisely what is occurring during Active Stretching.

4. PNF Stretching

PNF stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contracting of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation and for that function it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility (and range of movement) it also improves muscular strength. There are many different variations of the PNF stretching principle and sometimes it is referred to as Contract-Relax stretching or Hold-Relax stretching. Post Isometric Relaxation (PIR) is another variation of the PNF technique. The area to be stretched is positioned so that the muscle (or muscle group) is under tension. The individual then contracts the stretched muscle group for 5 – 6 seconds while a partner (or immovable object) applies sufficient resistance to inhibit movement. The effort of contraction should be relevant to the level of conditioning. The contracted muscle group is then relaxed, and a controlled stretch is applied for about 30 seconds. The athlete is then allowed 15 to 30 seconds to recover, and the process is repeated 2 – 4 times.

5. Isometric Stretching

Isometric stretching is a form of passive stretching like PNF stretching, but the contractions are more stronger and held for a longer period of time. Isometric stretching places high demands on the stretched muscles and is not recommended for children or adolescents who are still growing. Other recommendations include allowing at least 48 hours rest between isometric stretching sessions and performing only one isometric stretch per muscle group in a session. To perform an isometric stretch; assume the position of the passive stretch and then contract the stretched muscle for 10 to 15 seconds. Be sure that all movement of the limb is restricted. Then relax the muscle for at least 20 seconds. This procedure should be repeated two to five times.

What is Static Flexibility?

The term static flexibility refers to an individual’s absolute range of motion that can be achieved without movement. In other words, how far we can reach, bend, or turn and then hold that position. Static flexibility is sometimes referred to as passive flexibility.

How is Static Stretching Different from Dynamic Stretching?

Although there are many different ways to stretch, they can all be grouped into one of two categories: Static or Dynamic.

The main difference between the static stretching method and dynamic stretching is that dynamic stretches are performed with movement. In other words, the individual uses a swinging or bouncing movement to extend their range of motion (ROM) and flexibility. While static stretches are performed without movement.

Many different ways to stretch.

Just as there are many different ways to strength train, there are also many different ways to perform a stretch. However, it is important to note that although there are many different ways to stretch, no one way, or no one type of stretching is better than another. Each type has its own advantages and disadvantages, and the key to getting the most out of stretching lies in being able to match the right type of stretching to the purpose, or goal you are trying to achieve. Understanding the advantages and disadvantages of stretching for each method can help you tailor your approach to maximize benefits and minimize risks.

For example, for warming up, dynamic stretching is the most effective, while for cooling down, static and passive are best. For improving range of motion, try a combination of long-hold static stretching and PNF stretching, and for injury rehabilitation, Active Isolated stretching, PNF, Isometric and Active stretching will give the best results.

Confusion about Static Stretching

For over 20 years I’ve been fighting against the “Static Stretching is Bad” mind-set that has pervaded the health and fitness industry. The “scientists” have been telling us that… “static stretching is bad,” “static stretching causes injuries,” and that… “static stretching should NOT be included as part of a warm-up.”

Well, apparently, they’ve changed their minds again. Click on the video below to see what they’re saying now…

Rules for Static Stretching

For static stretches I have a couple of basic rules.

It is more dangerous to be overly flexible in one muscle group than to be tight in all of them. Don’t just do the stretches you like or are good at, in fact eliminate or abbreviate the ones you are good at and work harder on the ones you don’t like. It is important to know what static stretching is to achieve a well-rounded flexibility routine.