Static Stretching Method: Static Stretching Method involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is help depends on one’s purpose. If it is a part of cool down, then the stretch should be held for 10 seconds. If it is to improve the range of flexibility, then hold it for 30 seconds. In static stretching, it is advised to move further into the stretch position as the stretch sensation comes to lower level.
Dynamic Stretching Method: Dynamic Stretching consists of controlled leg and arm swings that take you gently to the limit of your range of motion. Where the event requires a dynamic movement, it is appropriate to conduct dynamic stretching exercises. Start with the movement at half speed for a couple of repetitions and then gradually work up to full speed.