Which type of stretching is recommended before physical activity?

Dynamic stretching is recommended before physical activity because it involves controlled movements that gently take muscles and joints through their full range of motion. This type of stretching increases blood flow and mobility, helps to warm up the muscles, and prepares the body for the physical demands of exercise. It mimics the movements of the activity that will follow, which can enhance performance and reduce the risk of injury.

Dynamic stretching typically includes movements such as arm circles, leg swings, or walking lunges, which engage multiple muscle groups and promote better muscle activation. In contrast, static stretching, which involves holding a stretch for an extended period, can temporarily reduce muscle strength and does not adequately prepare muscles for the explosive action of many sports. Ballistic stretching, characterized by bouncing movements, can lead to injury if not done carefully, particularly for those who are not experienced. Proprioceptive neuromuscular facilitation (PNF) is a more advanced technique used primarily in rehabilitation settings rather than as a pre-exercise warm-up.