What are the 4 different types of stretching? Explained
There are 4 types of stretching and it can be helpful to understand them. By the time you finish reading this article in its entirety you'll understand the different types of stretching and when to use them in your training.
Some background
Before we get into the 4 types of stretching you will find the following definitions very useful, you'll see a pattern emerge later.
Static - no movement is occurring at the target joints
Dynamic - movement is occurring at the target joints
Passive - no muscle contraction is present
Active - a muscle contraction is present
Now that you know the definitions above figuring out the 4 types of stretching is pretty simple. Each type is either static or dynamic and is also is either passive or active, therefore the 4 types of stretching are
Static passive
Static active
Dynamic passive
Dynamic active
If this is still confusing, that's OK, we are going to go through the definitions in more detail below.
The 4 types of stretching
#1 Static passive
Definition: During static passive stretching there is no joint movement or active muscle contraction - what you probably normally think of as stretching.
When to use it:
You can do static passive stretching at almost any time. Shorter static passive stretching can be used during warm ups to increase ROM before you workout. This can result in you having a better workout because you will have more ROM available to use during the short term.
Keeping stretches to 30-45 sec will not result in a negative impact on your workout. Longer static passive stretching should be done at the end of a workout. This stretching can be 1-2 minutes per muscle. I usually try and do each muscle group twice, but it depends on how long I have. I normally keep the lower body stretches on lower body day and upper body stretches on upper body day. You should do the stretches that are currently the most important to you on each day.
For example if you have been prescribed 3x45 sec pec (chest) stretches by your physio then I would do this after all of you gym days (lets say you’re going to the 3 times a week) instead of just on upper body because its has been deemed important that increase your flexibility in this area.
Example: Using a towel or band to stretch your hamstrings while lying on the floor.
A quick note
The greatest ROM you are going to have is your static passive range so you will need to increase this first if you want to also increase your active ranges.
#2 Static active
Definition: During static active stretching there is no joint movement involved but there is an active muscle contraction.
Where to fit it into your training: During your dedicated flexibility sessions after warm, during the warm up for your workout to increase flexibility for the session or after your workout to train your flexibility and strength. Sometimes people will refer to this as PNF stretching or contract/relax stretching (as well as a hundred other names) which are methods of static active stretching.
Example: Lying on your back and using a towel to stretch your hamstrings while you press back into the towel, your leg should not change position. So the hamstrings are doing an isometric contraction in a stretched position. Many pole dance tricks are great examples of static active stretching when held.
A quick note
To increase your active range you will need to work on your passive flexibility as well as your strength through a full range of motion.
#3 Dynamic passive
Definition: During the stretch there is joint movement involved but no muscle contraction. Usually someone else (like a massage therapist or physiotherapist) is doing this for you although it is possible to do this to yourself but it is a lot more difficult.
Where to fit it into your training: During recovery sessions, to aid rehab for an injury or for relaxation.
Example: Holding onto your ankle with one hand and your foot with the other and moving your foot in circular motions while your ankle remains relaxed.
#4 Dynamic active
Definition: During the stretch there is both joint movement and a muscle contraction present.
Where to fit it into your training: Its most common use is in warm up routines, but do a little movement/cardio first to get your body warm. When using dynamic stretching in a warm up your goal is to use most of your range, not 100% of it.
Other names you might know it by: ballistic stretching (which is a method of short, bouncing stretching near the end of range muscle length).
Example: leg swings, arm swings, you need good dynamic active range to get into many pole tricks and for dancing.
A quick note
During dynamic stretching always work within your range and focus on smooth, rhythmic, pain-free movements.
So.. which type should I use in my training?
Different types of stretching will have different effects on everyone. Some people respond better to passive stretching, while others respond better to more active forms of stretching. Regardless it is reasonable to assume a solid flexibility and overall program would consider all four types of stretching. The main type of stretching you’re using should depend on your goals, preferences, level and what your body responds best to. Work with a coach and record your progress over the length of a program for the best results.
As always, unless you have previously learnt the finer details of flexibility training make sure to work with a knowledgeable coach, especially if you are a beginner or looking to advance to complex shapes.
I hope this article has helped you. Let me know what you would like me to explain next!
About the author
Elizabeth (she/her) is a certified personal trainer, pole dance instructor and massage therapist from Melbourne, Australia. Her favorite exercise is the chin-up but loves a leg day.
Elizabeth works with many clients, but mostly pole dancers to level-up their strength and flexibility training.
If you want Elizabeth to be your coach online or in-person, get in contact with her here.
