• Static
• Dynamic
• Ballistic

Static Stretching

• Gradual lengthening of the muscles, often at an uncomfortable length.
• Muscles are stretched for around 10 – 30 seconds.
• The experience should not trigger pain.
• Often used to rehabilitate injuries and is also used as warm-up exercises.

Dynamic

• Actions that include continuous muscle stretching in movement.
• No position is held while in action. The training is dynamic.
• Used to mirror actual movements during warm-up sessions of team sports.

Ballistic 

• Includes activities that require an individual to swing and bounce.
• Actions are often repeated to build extra stretch.
• Actions have underlying risks so only professional athletes are advised to maneuver.
• Often results in muscle contraction and decreased muscle flexibility.