There are three main types of stretching: Static, Ballistic and PNF (Proprioceptive Neuromuscular Facilitation).

• Static stretching is the standard stretch and hold method. Static stretching is the safest and most useful form for weight-trainers.
• Ballistic stretching, which is harder on the muscles, involves using momentum to stretch the muscles.
• PNF stretching is a more advanced technique that involves exerting muscular force against something (a person giving resistance, for example) then immediately stretching the muscle that was exerting the force.

• Stretching can be done before the workout, between sets and after the workout.
• When stretching before the workout, do so only lightly as the muscles are not warmed up yet and therefore not as pliable.
• In between sets, try stretching out the muscle group you're working to speed recovery.
• Immediately after your workout, when your muscles are warm and limber, is the best time to stretch for improving your flexibility.
• Hold stretches for 2 to 3 sets of 20 to 60 seconds each to get the full benefit. Holding for less than 20 seconds will give you a temporary increase in range of motion while stretching for 20 or more seconds affects the plastic, permanent aspect of the muscles and connective tissue.
• Do not stretch past the point of pain and do not do stretches that are dangerous or cause pain.

Back, Chest, Quadriceps, Hamstrings
and Groin Stretches