Dynamic Stretching
All range of motions in a joint has a limit. With dynamic stretching, a joint is gradually stretched towards its limit. The activity must be done cautiously and in controlled conditions. Dynamic stretching shares some similarities with some workout routines. As a result, it can elevate the temperature in your core. Studies show that the increases of temperature in the core can prepare a joint for exercise activities.
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
Proprioceptive neuromuscular facilitation (PNF) stretching occurs when you do an isometric contraction to hold a movement after passively stretching a joint to its limit. It occurs when you flex a muscle without expansion or contraction. It leads to the active or passive stretching of a joint to the motion range.
Ballistic Stretching
Ballistic stretching is done when a joint is moved fast and with little force into its motion limit. It involves moving to a maximal length and holding it for just a short time. Your trainer may recommend bouncing to perform this movement.
It would help to know that this movement must be done cautiously because it can result in damage to soft tissues, such as tendons [1] or ligaments. You must contact your health care provider or fitness trainer before performing this ballistic stretching.