Types of Stretching Used in Rehabilitation

Recovery from a muscle injury moves through stages, and stretching supports several of them.

Why Stretching Supports Recovery

A 2012 clinical commentary describes stretching as a common part of rehabilitation, used to increase muscle length and range of motion and to align collagen fibers in healing muscle. It also changes how a stretch feels: most static stretching studies find range of motion improves because people tolerate more stretch, not because the muscle itself lengthens. That is good news for recovery, because comfortable movement helps you return to daily activity. A review of 47 studies found a small but significant range of motion gains, and five of six controlled trials found stretching programs reduced musculoskeletal pain.

Read Assisted Stretching for Plantar Fasciitis Recovery

Matching the Type to Your Recovery Stage

Guidelines for muscle injuries describe five stages: protection and gradual loading first, then supervised, pain-free stretching alongside strengthening, then sport-specific reconditioning.

Static and Passive Stretching

Static stretching holds a muscle in a lengthened position, actively by you or passively by a partner. Here, "active" means holding a stretch with your own muscles. Passive stretching uses an outside force, such as a partner, towel, or fitness strap, according to Cleveland Clinic, and assisted stretching is passive stretching with a partner. Mayo Clinic suggests holds of about 30 seconds, and the commentary cites American College of Sports Medicine guidance of 15 to 30 seconds. One study found static stretching worked better than dynamic stretching for hamstring strain recovery.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Proprioceptive neuromuscular facilitation (PNF) stretching adds a muscle contraction to an assisted stretch. A Flexologist moves the joint to a comfortable end range, the guest contracts the muscle against resistance, then relaxes, and the stretch is deepened. Protocols vary, from about 10 seconds in the clinical commentary to five to 10 seconds at Cleveland Clinic. Many studies show larger immediate gains than static stretching, while the 47-study review found no difference between techniques, so the best fit depends on the person.

Dynamic and Ballistic Stretching

Dynamic stretching uses controlled movement without holding an end position, according to Behm et al. Unlike static stretching before exercise, it is not linked to strength losses, and the commentary recommends it as a warm-up before sport. Ballistic stretching adds bouncing at the end of the range. The commentary says it is no longer recommended because of injury risk, and muscle injury guidelines introduce ballistic exercises only in the fourth stage.

How to Stretch Safely

• Check with a doctor or physical therapist first, so stretching starts at the right time for your recovery
• Stretch to mild tension, not pain, and avoid bouncing
• Keep talking with your partner during assisted stretches
• Stretch consistently: Mayo Clinic suggests at least two to three times a week
• Stop and see a clinician for sharp pain, swelling, or numbness

Where Assisted Stretching Fits

Every StretchLab Flexologist must complete our proprietary Flexologist Training Program, an intensive and thorough series of required lessons and hands-on training in the muscular system and proper assisted stretching technique, before servicing guests. Flexologists use passive and PNF techniques once a guest shares their injury history and has clinician clearance.

Ready to plan your next step? Contact Us to talk with a StretchLab studio about assisted stretching.

Related Reading: Assisted Stretching vs Physical Therapy: What Helps After an Injury, Dynamic vs Static Stretching: Which Do I Need?

Sources: Page, 2012, Behm et al., 2023, Konrad et al., 2025, ISMuLT Guidelines, Mayo Clinic, Cleveland Clinic: Assisted Stretching, Passive Stretching