Stretching: What Type Is Right For You?

If you’ve ever been told to “make sure you stretch” before a workout, after a workout, before bed, after sitting too long, or pretty much anytime you complain about being stiff, you’re not alone. Stretching has become that universal prescription everyone throws around like loose change—good for everything, harmful for nothing, and supposedly simple enough that you can’t get it wrong.

Except… you can get it wrong. Or at least, you can choose the wrong type of stretching for what your body actually needs.

Yes—stretching comes in types. And no, they don’t all do the same thing.

So, let’s break it down in a practical, no-nonsense way so you can stop guessing and start stretching with intention.

Dynamic Stretching: The Pre-Game Hero

Dynamic stretching is all about movement—think leg swings, arm circles, gentle walking lunges, or hip openers. You're moving your joints through a comfortable range of motion without holding the position.

This is the warm-up champion of the stretching world. It increases blood flow, wakes up the nervous system, and primes your muscles for action. If your goal is to use your body in any meaningful way—running, gym training, playing a sport, gardening, chasing your kids—dynamic stretching is the way to prep.

It’s basically telling your muscles, “Hey team, gear up. We're about to do something.”

Best for: just before activity, warming up stiff joints in the morning, preparing the body for movement

Avoid if: you're looking to relax or calm the body down

Static Stretching: The Old-School Classic

Static stretching is what most people picture when they think of stretching, touching your toes, and holding. Pulling your quad behind you and standing still. Sitting in a butterfly stretch while scrolling through your phone.

For years, static stretching was the beginning and end of flexibility training. But we now know it’s best used after exercise or at moments when the body is ready to slow down—not when it’s gearing up. Why? Because static stretching can momentarily reduce muscle strength and power. Not great before a sprint.

But after a workout? Perfect. The body is warm, the tissues are pliable, and static stretching helps lengthen muscles and restore mobility.

Best for: cooling down, improving overall flexibility, relaxing tight muscles

Avoid if: you’re about to do explosive or high-intensity activity.

PNF Stretching: The Not-So-Secret Weapon

Proprioceptive Neuromuscular Facilitation—PNF for short—sounds like something that requires a PhD, but it’s simply a stretch-contract-relax technique. Typically done with a partner or physiotherapist, you stretch a muscle, gently contract it against resistance, then relax into a deeper stretch.

It can be incredibly effective for improving the range of motion in a short time. PNF stretching taps into your neuromuscular system, helping the body override protective tension and allowing muscles to lengthen more than they usually would safely.

The catch? It takes some coaching to do correctly. You want guidance from someone who knows what they’re doing—otherwise, you might overdo the contraction or push into a range your body isn’t prepared for.

Best for: targeted flexibility work, rehab programs, stubborn tightness

Avoid if: you’re alone, unsure of the technique, or dealing with acute injury

Ballistic Stretching: The Bouncy Rebel

Ballistic stretching involves bouncing or using momentum to push your body farther into a range—picture bouncing your fingers toward your toes over and over.

It gets a bad reputation, and honestly… most people shouldn’t be doing it. Ballistic stretching activates a protective reflex in your muscles that can cause them to tighten rather than lengthen. When done incorrectly, it can irritate tissue or increase the risk of injury.

But here’s the nuance: certain well-trained athletes—think martial artists or dancers—use controlled ballistic stretching as part of their performance training. They’re conditioned for it. Their tissues can handle it. For the average person, though? Skip it.

Best for: specialised athletic training

Avoid if: you're a regular human being living a regular human life.

Myofascial Stretching: Slow, Melty, and Underrated

Myofascial stretching is less about forcing a muscle to lengthen and more about releasing tension in the connective tissue (the fascia) that wraps around your muscles. It’s slow, sustained, and often involves subtle angles or support props.

Think yoga-like positions held for more extended periods, gentle twists, or stretches where you lean into the sensation gradually rather than pulling hard.

People dealing with chronic tension, postural issues, or stress-related tightness often find this style incredibly soothing and surprisingly effective.

Best for: chronic stiffness, stress relief, people who hate “traditional” stretching

Avoid if: you’re expecting quick gains in flexibility.

So Which Stretch Is Right for YOU?

Here’s a cheat sheet:

• If you’re about to work out: dynamic

• If you’ve just finished working out: static

• If you need big flexibility improvements: PNF (with guidance)

• If you're performing at a high athletic level: potentially ballistic, but only if coached

• If your whole body feels tight and tired: myofascial/stretch-and-breathe style

But here’s the real secret: you don’t have to pick just one. Many physiotherapists recommend combining approaches depending on your goals and your day-to-day needs.

Final Thought: Stretch Smart, Not Just Often

Stretching shouldn’t feel like a chore or a punishment. It’s simply maintenance for the body you’re living in. Whether you're trying to improve performance, reduce stiffness, prevent injury, or merely move more comfortably, choosing the right type of stretching makes all the difference.

So instead of stretching out of habit or guilt, stretch with purpose. Your joints, muscles, and future self will thank you.