Several different stretches are beneficial to the body, and each has different mechanisms, benefits, and is best used for various scenarios. These are dynamic, static, and PNF stretches. I will describe each and detail how, when, and where to use them for the best results. I will also share how they are useful from a massage therapy point of view.
Dynamic Stretches
Dynamic stretching is more about movement, taking a body part through its full range of motion. Examples would be arm crosses, hip circles, leg swings, etc. These movements are controlled and help warm up the muscles, boosting blood flow. These stretches activate and neurologically prime the muscles through a pattern of movement expected by the exercise they’re about to perform. Due to actively using the muscle in the movement, it heats and creates energy potential in the muscle, which translates to the act it is about to perform. It is neutral and so performance-enhancing. They help more with the range of motion for your pre-workout and are the preferred method for warm-ups for sports such as sprinting, plyometrics, and HIIT.
Static Stretches
Static stretches are the ones most commonly known. You hold the muscle passively at its end-range for 30-60 seconds (though many people hold these stretches at max for 10 seconds). These stretches improve flexibility and decrease muscle/connective tissue tension and stiffness. This kind of stretching can help significantly in pain reduction and prevalence. Static stretching is best done when the muscles have been warmed up by activity or exposure to heat.
PNF Stretches- Proprioceptive Neuromuscular Facilitation
PNF stretches are considered active static stretches because they require engagement of the muscle at the end-range for a few seconds, then released to further stretch and repeated a few times. These stretches tap into the neurological muscle system to retrain the muscle to handle the normal range of motion again. A study showing the effects of PNF stretching on the range of motion, being used for 30 seconds, showed significant yields in improvement. It boosts strength, power and provides immediate as well as long-term improvements to the range of motion in joints. While PNF stretches are good to use for increasing flexibility, and ideally in rehabilitation, as they are commonly used by PTs and in Neuromuscular Therapy. It is suggested that it should only be done by someone experienced or under the guidance of someone who is.
Dynamic, static, and PNF Stretches In Summary
| Stretch Type | Best Used | Pros | Cons |
|---|---|---|---|
| Dynamic | Pre-workout | Requires a partner or skillful execution | Less effective at deep flexibility |
| Static | Post-workout/recovery | Improves flexibility, reduces stiffness | Can reduce power if done pre-workout |
| PNF | Post-exercise/rehab | Maximizes ROM and strength gains | Requires partner or skillful execution |
Massage Therapy Take
In my practice, therapeutic stretching is essential in helping my clients to relieve tension and pain. I encourage my clients frequently to stretch as it helps them reach their goals in the long term. I cannot stress it enough that if you are looking for true relief from stiffness to do so. If you are curious about Therapeutic Stretching, please check out the link here, as it goes into further detail.
If you would like guidance in PNF stretching, I coach clients in stretching and self-massage.