Which two types of stretches are considered generally safe?

Static and dynamic stretches are both widely recognized as safe and effective forms of stretching for athletes and individuals engaging in physical activity.

Static stretching involves holding a stretch in a comfortable position for a period of time, usually between 15 to 60 seconds. This type of stretching helps increase flexibility and can prepare the muscles for activity without risking injury since it promotes a gradual elongation of the muscle fibers.

Dynamic stretching, on the other hand, incorporates movement and is often performed before workouts to help warm up the body. It involves controlled movements that improve range of motion and enhance muscle performance without overextending or straining, making it particularly effective for preparing the body for exercise.

In contrast, other forms like ballistic stretching, which involves bouncing movements to push the body beyond its normal range of motion, can lead to a higher risk of injury due to the jerky movements that could stress muscles and joints. Similarly, isostatic stretching may involve holds that can exceed safe limits and may not be appropriate for all individuals. Hence, static and dynamic stretching practices are favored for their safety and efficacy in enhancing performance and preventing injuries.