Types of stretching exercises & examples


Stretching is the first basic physical activity which one needs to perform before any workout or exercise or sport. You can visit our other article on stretching which will explain you the benefits and importance of stretching.
Here are a few types of stretching exercises which you can try including in your fitness regime:

Static Stretching:

Flexing the body parts to their extremes without intense movement is called static stretching. In this type, the activity is performed in a mild way without any complex body movements like jumping, skipping, etc., Surya Namaskar is a good example of static stretching and it can be performed without any guidance or anything.

Passive Stretching:

This can be performed in a similar way to static stretching but with the aid of another person or prompt. Example: Hamstring stretch with the help of a partner or a wall is a good example of passive stretching.

Dynamic Stretching:

Controlled stretching where the body parts are stretched to their limits is called dynamic stretching. Example: A lunge and a twist combined will result in dynamic stretching.

Ballistic Stretching:

In this type of stretching, body parts are stretched beyond its limits of motion. Example: Touching your toes, without bending at knees. This type of stretching is performed by athletes and trained workout professionals.

Active Isolated Stretching:

Stretching a body part to beyond its limit and holding that position for certain time is called active isolated stretching without any aid of another person or prompt. Example: Stretching both the legs apart and holding the position is called active isolated stretching. One should perform active isolated stretching only under guidance of trainers or professionals.

Isometric Stretching:

Stretching a body part to its limit with the help of a partner or a prompt and resisting it in the opposite direction is called isometric stretching. Example: Wall rolls or side bridges are good examples of isometric stretching.


Proprioceptive neuromuscular facilitation is a combination of isometric, static and passive stretching. This helps in attaining extensive stretch of all muscles. Performing yoga is the perfect example proprioceptive neuromuscular facilitation where in different asana’s extensive stretching is achieved.
These are the different types of stretching exercises and examples which you can try during your workout. You can write back to us at healthcoach@leanspoon.com if you have any doubts or to share your thoughts.

Livestrong. (n.d.). types of stretching exercises. Retrieved from Livestrong.