What types of flexibility exercises are there?

The various techniques of stretching may be grouped as Static, Ballistic, Dynamic, Active, Passive, Isometric and Assisted.

Static stretching

Static stretching involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is held may be anything from 6 seconds to 2 minutes. Often in static stretching you are advised to move further into the stretch position as the stretch sensation subsides. Example of static stretching exercises.

Ballistic stretching

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.

Dynamic stretching

Dynamic stretching consists of controlled leg and arm swings that take you gently to the limits of your range of motion.

Where the event requires a dynamic movement then it is appropriate and perhaps necessary to conduct dynamic stretching exercises. Start off with the movement at half speed for a couple of repetitions and then gradually work up to full speed.

Active stretching

An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. Active stretching is also referred to as static-active stretching.

Passive stretching

Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus.