Actively moving a joint through its full ROM without any relaxation or holding past 5 seconds of a particular joint position. These stretches are functional in nature and often replicate sport-specific movements.
- Mental & physical preparation
- warming up several muscle groups simultaneously, which could potentially increase the efficiency of the warm-up
Holding a joint position (statically) with some level of discomfort for at least 15–60 seconds. Research states that in an elderly population, up to 90 seconds of holding could be more beneficial.
- Increasing joint ROM
- If performed before a strength and/or power session, static stretching can reduce the effect of strength and power gains and increase a risk of injury during an exercise session. It is not recommended to perform static stretching before exercising.