9 Major Types of Flexibility Exercises & Timing for Best Results

Many people go through life feeling tense, tight, and restricted. These are prime symptoms of reduced flexibility and can seriously affect your mobility and overall quality of life. The good news is that you can improve your flexibility, and there's a good chance that you’ll start noticing the benefits even before you become fully flexible. The first step to enhancing flexibility is identifying the different types of flexibility exercises and how they can help you. This blog will help you understand the various types of flexibility exercises and their unique benefits to help you achieve your goals. Whether you want to feel more comfortable in your body, reduce stiffness and aches, enhance athletic performance, or prevent injuries, flexibility training can help.

An excellent way to start your flexibility journey is with Pliability's mobility app. This easy-to-use tool can help you achieve your objectives, whether improving your overall health, boosting athletic performance, or recovering from an injury, by using the right flexibility exercises at the perfect time.

9 Major Types of Flexibility Exercises

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Flexibility exercises stretch your muscles and improve your body’s ability to move and bend easily. These exercises may not improve your endurance or strength, but being flexible gives you more freedom of movement for other exercises and everyday activities. It may also help you avoid discomfort when confined in a space for an extended period, such as a long meeting or a plane flight. 

1. Static Stretching

Static stretching is the most common. Unlike dynamic stretching, it does not involve motion. With this stretch, you slowly extend your muscle to its maximum comfortable point and hold for 10-30 seconds. Then slowly relax and repeat. This process allows the muscle and connective tissue to lengthen progressively. 

Static stretching is a gentle way to increase flexibility and should not be painful. Extending a leg and reaching to touch your toes is a familiar example of static stretching. Other examples are: 
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• The quad stretch
• Hamstring stretch
• Butterfly
• Figure-four
• Calf stretch
• Lateral flexion stretches
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2. Active Stretching

Also called static-active stretching, this method involves assuming and holding a position for a determined amount of time. No outside assistance offers resistance, only the strength of your own body. The relaxed muscle that you are stretching is called the antagonist. The muscle that contracts to initiate the stretch is called the agonist. For example, the relaxed hamstring is the antagonist muscle in a basic hamstring stretch. 

The flexed quadriceps and hip flexors would be the agonistic muscles. This give-and-take relationship is called reciprocal inhibition. Yoga is the most notable form of active stretching. Think of the Warrior, Bird Dog, or Bridge poses. These stretches can be the hardest to maintain, especially when new to stretching. You should usually hold active stretches between 10-15 seconds.

3. Passive Stretching

Passive or “relaxed stretching” involves reaching and holding an intended position like static stretching. The significant difference is that passive-static stretching is done in a relaxed state with the help of external force. It could be: 
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• Your own body
• A partner
• Gravity
• A strap
• A piece of equipment
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How It Aids Recovery, Injury Healing, and Flexibility Post-Workout.

Instead of active stretching, placing your leg on a table in a raised position would be a passive stretch. Doing the splits is also passive stretching since you use the floor to hold the stretch. The standing quad stretch is another example. 

Passive stretching can enhance balance and flexibility. It is often associated with physical therapy. It’s best for muscles that are healing from an injury. It is excellent for cooldown, relieves muscle spasms, and helps with soreness after a workout. 

4. Isometric Stretching

Isometric stretching is a type of static stretching. The muscles are contracted for an extended period while pushing against resistance. Many find it more effective than active or passive stretching and a helpful way to build muscle strength. Athletes can gain speed and explosive power when engaging in the resistance of muscle groups. 

Techniques, Benefits, and How to Safely Incorporate It into Your Routine

For isometric stretching, you can use your body, have a partner apply resistance, or use an external source’s resistance, like a wall, floor, or gym apparatus. One of the most common examples is pushing against a wall to perform a calf stretch. 

Here’s how you perform an isometric stretch: 
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• Assume a passive stretching position. 
• Contract your muscles while pushing against an external force for 7-15 seconds. 
• Relax the muscle for at least 20 seconds before repeating.
   

A session of isometric stretching can be demanding on the stretched muscles. You should not train any muscle group more than once a day with this type. Some examples of isometric stretches are: 
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• Plank
• Squats
• Wall sits
• Calf raises (holding)
• Lateral raises
• Lunges
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5. Dynamic Stretching

Dynamic stretching requires continuous movement and momentum. You gradually increase your reach by moving in and out of a stretch. Unlike ballistic stretching, this is a gentle approach to the stretch. 

Dynamic stretching involves a slow, controlled swing rather than bouncing or jerking. It is a useful way to warm up the muscles for aerobic exercise. Rather than holding a stretch for 30+ seconds, you only hold it for 2-3 seconds. 

How to Enhance Flexibility and Performance for Sport-Specific Movements

This process allows the muscle fiber to increase in length without losing stored tension. You should perform these stretches 10-12 times. Dynamic stretching is often used to improve flexibility for a specific sport or activity, like: 
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• Ballet
• Karate
• Sprinting
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Often, athletes mimic an action in the sport. For example, a football kicker stretches his hamstring by swinging his leg in an upward kick. He gradually increases the height with each pass. Other examples of dynamic stretches are: 
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• High knees
• Shoulder rotation
• Butt kicks
• Leg swings
• High kicks
• Any movement that mimics the activity you are doing
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6. Ballistic Stretching

Ballistic stretching uses your body’s momentum to force a stretch out of your muscles. Think quick, bouncing movements. With this type of stretching, you reach the end of your range of motion (ROM) and then force the muscle further. Quick, jerky movements inhibit the muscles’ stretch reflex, allowing them to increase ROM. 

Benefits and Risks for Athletes in Explosive Sports

This “bounce stretching” type is often used as a warm-up modality. An example of a ballistic stretch would be bouncing down repeatedly to touch your toes. Ballistic stretching is not recommended for everyone because it stresses the muscles and joints unnecessarily. It can benefit sports and activities that require quick motions, like: 
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• Basketball
• Martial arts
• Ballet
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To reduce the risk of injury, you should precede ballistic stretching with static stretching to loosen up the muscles. A quick, repeated bounce motion can convert most static and ballistic stretches. This includes: 
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• The standing or sitting toe touch
• Standing lunge
• Swinging arms
• Swinging legs
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7. PNF Stretching

PNF stands for proprioceptive neuromuscular facilitation. It combines passive and isometric stretching to increase static-passive flexibility more quickly than any other type of stretching alone. With a PNF stretch, your muscle starts in the contracted state and moves into a passive stretch. This process helps to “train” your stretch receptors into a new and improved ROM. PNF stretching was initially developed to aid in the rehabilitation of stroke victims. 

PNF Stretching for Sports Injuries

Today, therapists often use PNF to treat sports injuries. It is done with a partner- like a physical therapist- since they can apply external force and then guide the limb through its ROM. There are three phases to a PNF stretch: 
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• The muscle group is passively stretched. 
• External resistance is applied to achieve an isometric contraction. 
• The resistance is relieved, and the muscle group is again passively stretched, this time at a greater range of motion.
   

This practice is called post-isometric relaxation and is controlled by the Golgi tendon organs within the muscles. The hold-relax is the most common PNF stretching technique. Other standard PNF techniques are: 
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• The contract-relax
• The hold-relax-swing
• The hold-relax-bounce
• Rhythmic initiation
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8. Loaded Progressive Stretching

Loaded progressive stretching (LPS) is designed to increase ROM with the aid of an external force or load. This load can be something like a dumbbell, barbell, or the weight of your own body. LPS starts with simple static stretching positions. A load is added to push the body further past its comfortable ROM. You can also do LPS with a partner similar to PNF. 

Techniques for Deepening Flexibility and Strength

For example, seated with your legs stretched out, you could have someone push on your back or put a weight on your back to add force. Adding more weight or having your partner push harder during subsequent stretches brings the “progressive” part into play. LPS can be an excellent way to strengthen muscles, get a deeper stretch, and hold it longer. 

But you should be warmed up and well-conditioned first. It’s best to start an LPS routine with fewer reps and lower weight so your stretches can be more intense and effective. Common examples of LPS exercises are: 
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• Jefferson Curls
• Cossack Squats
• Pancakes
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Any ROM exercise, like squats or pullovers, can also be used.

9. Active Isolated Stretching (AIS)

A type of dynamic stretching, AIS, is performed many times repeatedly on an isolated muscle. You only hold these stretches for two seconds at a time. The object is to increase resistance incrementally each time. In AIS, you contract the agonist muscle to get a more significant stretch out of the antagonist. 

Enhancing Flexibility and Recovery Through Targeted Muscle Activation

For example, contracting your quadriceps when stretching your hamstring. A quick AI stretch inhibits the stretch reflex from kicking in, allowing for more significant muscle lengthening. Today, many trainers and physical therapists use AIS methods because they are a great way to help the body repair itself while enhancing performance. 

An example of an AI stretch would be: 
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• Lie on your back and use your quad to lift your straight leg. 
• Gently pull on the leg to stretch the hamstring muscle for two seconds. 
• Release and repeat 7-9 more times.
   

Another popular AIS example is using a rope or band to stretch the shoulder, leg, or calf muscles. You can adapt many of your plantar fasciitis stretches into AIS.

Related Reading

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• Why Is Flexibility Important
• Does Flexibility Increase Speed
• Can Anyone Become Flexible
• Does Stretching Make You More Flexible
• Why Is Flexibility Important for Team Sports
• Increase Back Flexibility
• How Long Does It Take to Get Flexible
• Which Activity Is a Type of Flexibility Exercise?
• Sports That Require Flexibility
• What Is the Best Strategy to Improve Flexibility in Your Legs and Back
• Mobility vs Flexibility
• Sports That Require Flexibility

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When’s the Best Time to Stretch?

Everyone thinks about whether stretching before or after exercise is better. The truth is it depends on the timing and type of stretching. "Research shows that dynamic stretching (or mobility) before exercise can help improve performance and reduce injury risk," says Kate Galliett, a National Academy of Sports Medicine (NASM)–certified personal trainer and functional range conditioning specialist. "Static stretching (or passive stretching) is best after exercise." 

Using Static Stretching for Post-Workout Recovery and Managing Muscle Tightness Throughout the Day.

Galliett explains that static stretches can help relax the muscles and connective tissues after a workout and return the body to balance. Flexibility training can temporarily decrease muscle performance if done excessively right before activity, so static stretching isn’t recommended before exercise.  

If you’ve been in the same position for a long time, stretching periodically throughout the day can ease muscle tightness. This is especially true if you tend to sit or stand in the same position—such as if you work in front of a computer for long stints, you’ve been sitting in a car or on an airplane for a while, or if you work a service job and are on your feet for several hours. 

How to Get Started Stretching

The U.S. Department of Health and Human Services says flexibility is an important part of physical fitness but doesn’t specify when or how much stretching to do. The American College of Sports Medicine (ACSM) suggests at least two to three weekly stretch sessions that target each major muscle group. But daily stretching is safe and most effective. 

Some good times to stretch are as follows: 
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• Do dynamic stretches before every workout. 
• Galliett says five to ten minutes should be enough to warm you up. 
• After Working Out Slower, more relaxing techniques like passive and static stretching are great for after a workout.
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These methods lengthen the muscles and connective tissues and help your body return to a balanced state (homeostasis), meaning your body temperature, heart rate, and blood pressure all return to normal, says Crockford, a senior product manager at ACE. 

Specific Stretches To Target Flexibility

Galliett recommends the following stretches to target different areas of your body. Try doing them all for a gentle, full-body mobility workout or as needed to target specific muscle groups. 

Lower Back Stretch

How to:
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• Stand with feet hip-width apart. 
• Bend your knees, hinge forward at the hips, and place your hands on your knees. Your pelvis, back, and neck should be in a neutral position so that your body forms a straight line from the top of your head to the top of your glutes. 
• Without losing that neutral position, reach your left hand toward the right foot, allowing your left knee to bend and the right knee to straighten so you can shift your hips. 
• Actively reach toward your foot while driving the right hip back and the left hip forward. Pause briefly before returning to the starting position. 
• Repeat on the opposite side. 
• Keep alternating sides for 30 to 60 seconds or 4 to 6 repetitions. 
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Piriformis and Sciatica Stretch

How to:
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• Start on your hands and knees with your back parallel to the floor. 
• Place a book or folded blanket under your left knee to elevate it and your left hip slightly. 
• Your hands should align with your shoulders and knees in line with your hips. 
• Tuck your pelvis slightly and shift your weight back to the left (toward the side with the elevated knee). 
• Breathe in through the nose and out through the mouth for 5 to 10 counts. You should feel a gentle stretch (the movement is subtle) where the back of your leg meets your glutes on your left side. 
• Return to the starting position and place the book or blanket under the right knee. 
• Repeat. 
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Rag Doll’s Neck Stretch

This is a passive stretch that’s great for relaxation and easing stress. 
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• Sit on the floor with your legs extended and your knees slightly bent. (If this position is uncomfortable, put yourself on a pillow or folded blanket.) 
• Allow your knees and ankles to roll outward so your legs are splayed open and relaxed; your back can be gently rounded. 
• Bring your chin to your chest and drop your arms to the floor beside you. 
• Gently rotate your head to one side. 
• Relax here and breathe for 5 to 10 counts. 
• Then, rotate your head to the other side and breathe for 5 to 10 counts. 
• You can repeat this as many times as you’d like. 
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Hip Flexor Stretch

How to:
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• Start on your hands and knees on the ground, back parallel to the floor, and place a pillow or folded blanket under your left knee (for cushioning). Your hands should align with your shoulders, and your knees should be in line with your hips. 
• Bring your right foot to the outside of your right hand and tuck in your pelvis. If that offers enough stretch (you should feel it in the hip crease of the leg on the pillow), stop here and breathe for 10 seconds. 
• If you’d like a deeper stretch, lift your torso to create a straight line between the top of your head and your left knee. 
• Check that your pelvis is still tucked in before reaching both hands forward. 
• Breathe in through your nose and blow the air out through your mouth. 
• Continue breathing for 5 to 10 counts. 
• Switch sides and repeat. 
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Glute Stretch

This one is an example of an isometric stretch. 
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• Sit in a chair with both feet flat on the floor. 
• Lift your left leg and cross your left ankle over your right knee; allow your left leg to rest on top of your right thigh, gently drawing your left knee toward you with both hands. You should feel a stretch in your left glute. 
• Sit tall and hold the stretch for 10 to 15 seconds. 
• Push your left knee forward while using your hands to resist the movement. Push for 5 seconds and immediately relax. 
• Hold the stretch for another 10 to 15 seconds and see if you can go deeper into the stretch. 
• Push for another 5 seconds and then hold the stretch for 10 to 15 seconds. 
• Repeat on the other side. 
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Calf Stretch

Here’s another isometric stretch. 
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• Begin standing in front of a wall at arm’s length from it, feet hip-width apart. Place both hands flat against the wall. 
• Step the right foot back so it’s straight, with your heel flat on the floor, bending your left knee as needed. 
• Keeping both feet pointed forward, gently press your upper body toward the wall until you feel a stretch in the back of your calf and heel. 
• Hold for 30 seconds, and then begin pushing the ball of your back foot into the ground like you’re stepping on a gas pedal. 
• Build the pressure slowly and continue until it feels like a 5 or 6 out of 10 on the intensity scale. 
• Hold at that intensity for 10 seconds, then slowly relax the foot. 
• Hold the stretch for another 30 seconds and see if you can go deeper into the stretch. 
• Push your foot into the ground again until you reach an intensity of 5 or 6, and hold for 10 seconds. 
• Relax and hold the stretch for the final 30 seconds. 
• Repeat on the other side. 
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Hamstring Toe Touch Stretch

How to:
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• Begin standing with your feet hip-width apart for this dynamic stretch. 
• Keeping your left leg straight, kick it forward gently and reach toward it with your opposite hand. 
• Only kick your leg as far as you can control safely; don’t strain to kick as far as possible. While kicking, keep your body upright so it forms a near-straight line from the top of your head to the foot that’s still on the floor. 
• You can do 5 to 10 reps on one leg before switching to the other leg or alternate legs until you’ve completed an equal number of reps on each side.
   

IT Band Tension-Reliever Stretch

How to:
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1. Lie on your back far enough in front of a wall to place your feet flat against it, about hip-width apart. Your knees should be bent at a 90-degree angle, with your shins parallel to the floor, and your thighs parallel to the wall. 
2. If you need support, place a yoga block, small pillow, or book between your knees and prop your head up on a pillow to avoid neck strain. 
3. Let your arms rest on the floor by your sides. 
4. Inhale through your nose. 
5. On the exhale, roll your low back onto the floor and imagine driving your heels down the wall to tilt the pelvis upward, lifting your hips off the ground. 
6. Continue moving your heels for 30 to 60 seconds, breathing deeply.
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Related Reading

• Why Is It Important for Athletes to Be Flexible
• Flexibility Sports Examples
• How Many Days Per Week Can You Perform Flexibility Exercises?
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Kids
• Flexibility Exercises at Home
• How Can Flexibility Training Reduce the Risk of Back Pain?
• Flexibility Exercises for Beginners
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Benefits of Flexibility
• Flexibility Workout Plan
• Back Stretches for Flexibility
• Strength and Flexibility Training
• Exercises for Lower Back Pain
• How to Stretch Quads
• Morning Stretch
• Best Quad Stretches
• At What Average Age Does Flexibility Start to Diminish for Most People?
• IT Band Stretches
• IT Band Stretch
• IT Band Exercises
• Inner Thigh Stretches
  
• Cool Down Stretches
• Standing Quad Stretch

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Flexibility training can: 
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• Enhance athletic performance
• Boost recovery
• Improve overall health and wellness
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When you’re more flexible, you can move better and more efficiently. This means less chance of injury and better performance—whether running a marathon or playing a pickup basketball game. Flexibility training improves the body’s range of motion (ROM) and reduces stiffness. This helps you perform better in your chosen sport or activity and recover faster afterward. Flexibility training also reduces muscle soreness and prepares the body for exercise demands.

Pliability: The Flexibility Training App for Athletes

Pliability is an app that helps athletes: 
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• Improve flexibility
• Assist recovery
• Reduce pain
• Enhance their range of motion
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The app features numerous high-quality videos that take a fresh approach to yoga. Pliability also offers daily updated custom mobility programs to help users optimize their health and fitness. The app even includes a unique body-scanning feature to pinpoint mobility issues. 

If you’re feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today for 7 days free on iPhone, iPad, Android, or our website.

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• Leg Flexibility Exercises
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• Bend App Alternative
  
• Band Stretches
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• Stretches for Sore Legs

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