There are Stretches for every scenario
You’ve been told to stretch before workouts, after workouts, when you wake up, and before bed. But here’s what no one tells you: not all stretches do the same thing. Using the wrong type of stretch at the wrong time isn’t just ineffective; it can actually make you feel worse or leave you wondering why stretching never seems to help. The good news? Once you understand how different types of stretches work, you can finally make stretching work for your body and your goals. Let’s break down the four main types of stretches so you can stop guessing and start feeling better.
Understanding the Framework
You might know the names of a few of your favourite stretches, but do you know what category of stretching they belong to? Stretches can typically be sorted into one of four categories using two simple questions: Is your joint moving or staying still? And are you using muscle strength or letting something else do the work?
Let’s break this down. To determine if a stretch is static or dynamic, we need to assess whether your joints move or remain in a fixed position. If the joint is moving through a range of motion, the stretch is dynamic. If it stays in one position, the stretch is static.
Next, to determine if it’s passive or active, ask yourself: Am I using the strength of the muscle group being stretched? In a passive stretch, you’re not using your muscles to create the stretch. The movement may be led by gravity, a prop, a stretch partner, or something external. On the other hand, in an active stretch, the muscles in the area being stretched are working to exert power and hold you in position.
This creates four combinations: static passive, static active, dynamic passive, and dynamic active. This isn’t about doing stretches “right.” It’s about understanding which tool helps you reach your specific goal. According to research published in the International Journal of Sports Physical Therapy, different stretching techniques produce different outcomes, which is why matching the right type to your needs matters.
Static Passive Stretching
Static passive is typically what we think of when we think of stretching. You move into a position, hold it, and let gravity or a prop help you sink deeper. Since static passive stretching requires little to no muscle force, it’s a relaxing form of stretching that’s great for cool-downs and restorative stretching sessions.
Examples include splits, seated forward folds, or lying on your back with a strap around your foot to stretch your hamstring. You might hold these positions for 30 seconds to two minutes, allowing your body to gradually release tension.
Research shows that static stretching is most effective when muscles are already warm, like after a workout or before bed. A study in the American College of Sports Medicine guidelines found that regular static stretching can improve flexibility and range of motion when performed 2-3 times per week, with daily practice being most effective.
This is your permission to relax into a stretch. Static passive stretching sends signals to your nervous system that it’s safe to let go. It’s the type of stretching that feels like self-care, because it is.
Related: Why Should You Learn the Splits
Static Active Stretching
Static active is where strength meets flexibility. You’re still holding a position without moving, but here’s the difference: you’re using your muscle strength to keep yourself there. A standing split is a perfect example. Although you remain in a fixed position, to stay in this position, you must activate your muscles to keep that leg raised high in the air.
Other examples include leg raises, where you lift and hold your leg without support, or holding your arms out wide in a chest opener using your back muscles to maintain the position.
Static active stretching is the best type of stretching if you’re really trying to widen your range of movement and get stronger at the same time. Studies have shown that active stretching not only improves flexibility but also builds the strength needed to control that new range of motion, which helps prevent injury.
You’re not just stretching. You’re getting stronger. This type of stretching teaches your body that it’s safe to move into these ranges because you have the strength to support yourself there.
Dynamic Passive Stretching
Dynamic passive stretching involves movement through your range of motion, but with external assistance. This is where a stretch partner, physiotherapist, or fascial stretch therapy practitioner guides your body through movements while you stay relaxed.
During these stretches, your partner is able to direct the movement while you remain relaxed, which is beneficial for ensuring proper alignment and form. This category also includes techniques like proprioceptive neuromuscular facilitation (PNF), which alternates between contracting and relaxing muscles to increase range of motion.
If you’ve ever experienced a fascial stretch therapy session, you know this feeling. Someone else moves your body through its full range while you breathe and let go. It’s incredibly effective because you’re not fighting against your own tension or second-guessing the movement.
Sometimes the best thing you can do is let someone else guide you. Dynamic passive stretching allows you to access ranges of motion you might not reach on your own, safely and with proper support.
Related: What is Fascial Stretch Therapy?
Dynamic Active Stretching
Dynamic active stretches are all about movement. You’re actively moving your joints and muscles through their full range of motion, using your own muscle power to create the stretch. High kicks, leg swings, arm circles, and hip circles are all examples of dynamic active stretching.
Research published in Sports Medicine shows that dynamic stretching is particularly effective before physical activity. Unlike static stretching before exercise (which can temporarily decrease muscle strength), dynamic active stretching increases blood flow, elevates heart rate, and prepares your muscles for the work ahead.
Dynamic active stretches are great for warm-ups and, at lower intensity, can be excellent for daily mobility training. According to the American Council on Exercise, this type of stretching mimics the movements you’re about to perform, making it ideal for preparing your body for activity.
Your body knows how to move. This type of stretching helps it remember. Dynamic active stretching builds confidence in your range of motion because you’re actively controlling the movement the entire time.
A Quick Note on Ballistic Stretching
You might hear about ballistic stretching, which involves bouncing movements at the end range of motion. While it falls under dynamic active stretching, it’s not recommended unless you’re working with a professional or training for a specific sport that requires it. The rapid, uncontrolled movements can trigger your stretch reflex and increase injury risk. Stick to controlled, deliberate dynamic stretches for the safest and most effective results.
Related: How to Move Safely Again After Injury
How to Choose the Right Type
Understanding these categories and what stretches fall into each group can help you stretch more efficiently. Certain types of stretches are beneficial for different points in your workout or flexibility training session.
Here’s a quick decision framework:
- Before movement or exercise? Choose dynamic active stretching to warm up your body and prepare for activity.
- After a workout or before bed? Choose static passive stretching to cool down and release tension.
- Want to build strength and flexibility together? Choose static active stretching to train your body in new ranges.
- Working with a practitioner or partner? Choose dynamic passive stretching for guided, supported movement.
The “best” stretch is the one that serves what your body needs right now. And mixing different types throughout your week is actually ideal. According to physical therapy research, variety in stretching techniques leads to better overall flexibility and function than sticking to just one method. And if you need some help figuring out what stretches to do for your goals, signing up for a couple of private sessions is always a good idea.
What This Means for You
You don’t need to do every stretch perfectly. You need to understand which stretch helps you feel good in your body. That’s the real power here.
Different bodies need different approaches at different times. If you’re dealing with chronic pain, sitting at a desk all day, or restarting your movement journey, having a variety of stretching techniques in your toolkit means you can adapt to what your body is asking for.
Each of these four combinations is useful for different purposes, and training using a combination of them is what will give you the most benefits. This is about making informed choices that honour where your body is today, not forcing yourself into a one-size-fits-all routine that doesn’t actually fit.
Ready to experience all four types of stretches? The Garden has over 150 on-demand videos that include static, dynamic, active, and passive stretching options. You’ll find what works for your body, guided by someone who gets it, at your own pace.
