Types of Stretching to Enhance Your Members’ Workout

No workout is complete without stretching. Although it’s not always top of mind when starting or finishing a workout, it is imperative to improving flexibility and preventing sprains and strains. According to Tiffany Cruikshank, L.A.c., MAOM, RYT, founder of Yoga Medicine, “Flexibility is important for injury prevention, power through range of motion, and soft tissue recovery.”¹

Maintaining the muscles requires more than just strength, balance, and cardio training—it requires stretching too. Help your members make the most of their workouts with a few stretching techniques they can easily incorporate into their routines. 

Types of Stretching

Passive Stretching 

This type of stretching is also called relaxed stretching because it is the ideal pace for stretching muscles post-workout.² Passive stretching means that members will stay in one position for a set amount of time, stretching one particular area of the body.

Example: Standing Quadriceps Stretch 

Dynamic Stretching

This type of stretching involves continuous movement to help improve flexibility. Dynamic stretching is great for pre-workout because it requires members to go through a full range of motion for the joints and muscles.³

Example: Arm Circles 

Ballistic Stretching 

This type of stretching is more intense than others because it works to stretch the muscles “further and faster.”4 It’s important to note that ballistic stretching is best suited for professional athletes as it can potentially cause injury if done incorrectly.5

Example: Butterfly Stretch 

Pre- and Post-Workout Stretches

Whether members start their workout with a brisk walk on a treadmill or opt for strength training with weights, there is a pre- and post-workout stretch for them to incorporate into their routine to improve flexibility, support mobility, and promote endurance.¹ 

Pre-Workout Stretches


Shoulder Rolls

Arm Swings 

Post-Workout Stretches

Reclined Figure 4 Stretch

Standing Hamstring Stretch

Low-Lunge Stretch 

Make stretching an integral part of your members’ fitness routine by incorporating a variety of passive, dynamic, and ballistic stretches best suited to their needs. 

Create an account with Elivate Fitness today or contact your personal account manager at 1.800.537.5512 for more information.


¹Romine, Stepfanie. “Best Stretching Exercises for Everyday Flexibility.” Openfit, 29 Aug. 2020, www.openfit.com/best-stretching-exercises.

²“Types of Stretching.” STRETCHING AND FLEXIBILITY – Types of Stretching, web.mit.edu/tkd/stretch/stretching_4.html.

³Bubnis , Daniel. “The Benefits of Dynamic Stretching and How to Get Started.” Healthline, 23 May 2019, www.healthline.com/health/exercise-fitness/dynamic-stretching.

4Pletcher, Peggy. “Ballistic Stretching: Is It Safe?” Healthline, 16 Dec. 2016, www.healthline.com/health/ballistic-stretching-it-safe.

5Laura Williams, MSEd. “Tips for Adding Static or Ballistic Stretching to Your Daily Routine.” Verywell Fit, www.verywellfit.com/static-stretching-vs-ballistic-stretching-4159546.

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