Which type of stretching is associated with a long duration of hold?

Static stretching is characterized by the practice of holding a stretch in a fixed position for a prolonged period, typically ranging from 15 to 60 seconds or longer. This type of stretching helps improve flexibility and range of motion by elongating muscle fibers and promoting relaxation through the sustained hold. It is commonly used in cool-down routines and is often recommended for injury prevention and rehabilitation because it allows the muscles to comfortably adjust to the lengthening stretch without significant risk of injury.

In contrast, ballistic stretching involves quick, bouncing movements that aim to push the body beyond its typical range of motion, which can be more risky and less effective for long-term flexibility gains. Dynamic stretching incorporates athletic movements and is usually performed in a controlled manner, preparing the body for physical activity through dynamic range of motion. Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced technique that combines stretching and contracting of the muscle groups; while it often involves longer stretches, the focus is on the contract-relax method rather than simply holding a position for duration.