What Kind and When
There are several types of stretching, but in general fitness you’ll most often hear about Dynamic, Static, and PNF (Proprioceptive Neuromuscular Facilitation) stretching. Knowing which type to use and when is key for preventing injury and getting the most out of your workout.
Dynamic Stretching (Best Before Your Workout)
When stretching before exercise, dynamic stretching is the most effective option. It actively prepares your muscles, raises your heart rate, and improves joint mobility by mimicking the movements you’re about to perform in your workout.
Dynamic stretching involves controlled movement without holding the stretch. Examples include:
- Arm circles
- Lunges without added weight
- Leg swings
- Trunk twists
- Marching in place
- Practicing workout movements with little to no resistance
Dynamic stretching also promotes the circulation of synovial fluid, which lubricates the joints and helps reduce stiffness. Moving through a full range of motion stimulates joint capsules, improving mobility and preparing your body for exercise.
Static Stretching (Best After Your Workout)
Static stretching should be done after your workout, when muscles are warm and more flexible. These stretches are held in one position for 20–30 seconds (and up to 2 minutes in some cases).
Important guidelines for static stretching:
- Ease into the stretch slowly
- Do not bounce or jerk
- Increase the stretch gently as the muscle relaxes
Static stretching helps elongate muscles that were shortened during exercise, improves flexibility, and may reduce post-workout stiffness and soreness.
However, static stretching should be avoided immediately before high-intensity, explosive, or strength-based workouts, as it can temporarily reduce muscle power and performance.
PNF Stretching (Advanced Flexibility Method)
PNF (Proprioceptive Neuromuscular Facilitation) stretching combines passive stretching with isometric muscle contractions. It’s one of the most effective methods for improving flexibility and range of motion.
A common PNF sequence looks like this:
- 1. Passively stretch the muscle (10 seconds) – Use a partner, strap, towel, wall, or your own hands to hold the stretch while the muscle stays relaxed (not forced or overstretched).
- 2. Contract the muscle isometrically against resistance (6–10 seconds) – Gently tense the muscle being stretched without allowing any joint movement or muscle lengthening (you push against resistance, but nothing moves)
- 3. Relax and move into a deeper passive stretch (20–30 seconds)
- 4. Repeat 2–4 times
PNF works by “tricking” the nervous system into allowing a deeper stretch after the muscle contracts. This method can significantly increase range of motion and improve neuromuscular control, but it’s best used after workouts or in dedicated mobility sessions, not before intense training.
Quick recap — when to stretch and what kind:
Before your workout:
- Dynamic stretching
After your workout:
- Static stretching
- PNF stretching
If you’re ready to start feeling stronger, moving better, and training safer, let us at DEEM Health help you build a plan that fits your goals and lifestyle.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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