Published May 6, 2026 05:55AM
The older you get, the more important flexibility becomes. And not just for the ease of moving into challenging yoga poses like Scorpion Pose or Firefly, but also for long-term health. With recent research linking flexibility to longevity, more and more people are prioritizing stretching alongside strength training and cardio.
Improving range of motion isn’t always easy, however. Stiffness can make flexibility feel like an uphill battle—hence why many still feel tight at the start of a yoga class. But a multi-pronged approach can be one of the most effective ways to improve your flexibility.
Static stretching alone can be effective but feel frustrating and counterproductive, causing the body to tense up rather than relax. Alternately, adding a little movement and muscle activation tends to make you feel more fluid and in control, allowing you to pinpoint specific areas where you might be a little tighter or weaker and improve your connection with your body. Many fitness classes (yoga most certainly included) incorporate a variety of stretching styles, from dynamic movements to more restorative holds that gently encourage your body to open over time. Each approach has its benefits. But which is best for you?
Whether you’re building your own routine or seeking more body awareness in general, the following types of stretches can work together to help you move with both freedom and control.
6 Types of Stretches and They Do
Remember: flexibility is a marathon, not a sprint. Gentle, consistent practice will always take you further than a single aggressive stretch session.
1. Dynamic Stretching
There’s a reason why so many yoga classes include Cat–Cow, which is alternating between rounding and arching your spine from a hands and knees position. Moving your joints and muscles through their full range of motion, known as dynamic stretching, is one of the most effective ways to prepare your body for movement.
“Dynamic stretching means moving your body through gentle, controlled motions before physical activity. This helps increase blood flow, get the joints lubricated, and the body warm,” says board-certified orthopedic physical therapist Theresa Marko, DPT.
How to: Slow, controlled movements, including hip circles in Three-Legged Dog, can help improve joint mobility at the start of your yoga practice or workout. Each time you flow in between poses, such as Low Lunge to Half Split, also counts—preferably while syncing each movement with your breath.
2. Static Stretching
Unlike dynamic stretching, static stretches involve holding a position—say, Seated Forward Bend—for 30 seconds or longer. Focusing on long, steady exhalations and using props like blocks can help you feel more secure in these vulnerable positions. Always listen to your body and make sure you’re warmed up before attempting static stretches that feel intense.
According to Marko, warm muscles stretch more easily than those that are cold and stiff, but never force a stretch if it feels like an overextension or it causes pain.
3. Active Stretching
Active stretching involves using your own muscle strength to hold a position, such as a standing leg raise that requires you to activate your hip flexors or a Standing Split that engages your glutes.
Marko notes that muscle strength leads to muscle control. “When you do strength exercises, muscles learn to lengthen and shorten in a controlled way, for example, when you squat down or lift something,” she explains. “Activating strength at your end range of motion improves flexibility by teaching the nervous system that deeper positions are controlled and safe.”
You can incorporate active stretching into many yoga poses. In Baby Cobra, for example, try drawing your shoulder blades together to lift your chest, rather than relying solely on your hands to push up.
4. Passive Stretching
Passive stretching relies on an external force, such as gravity, a strap, or a partner, to hold a position while your muscles remain relaxed.
In yoga classes, these stretches often show up toward the end of the cool down, once your body is warm. Poses such as Reclined Twist or Bound Angle Pose use gravity to deepen the stretch, while others, including a supported backbend with a block under your sacrum, use props for added support.
Yin yoga is a style that focuses on staying in gravity-assisted holds, typically for three to five minutes, to target connective tissues such as fascia and ligaments. Since these stretches are held for longer periods of time, it’s important to modify mindfully as needed. People with a recent injury, those who are pregnant, older adults, or anyone with joint pain or hypermobility should consult a healthcare professional, such as a physical therapist, to determine what’s appropriate for their body, says Marko.
5. Isometric Stretching
A step beyond active stretching, isometric stretching involves contracting a muscle while it’s being lengthened. “It helps the muscles get stronger and can help you move a little further with control,” says Marko.
There are subtle ways to incorporate it into your practice. In Half Split, try flexing your foot and pressing your heel into the mat to engage your hamstrings. In Warrior II, press firmly through your back foot and front heel to activate your legs as you feel the stretch through your inner thighs and hips.
6. PNF Stretching
Proprioceptive Neuromuscular Facilitation (PNF) combines passive stretching with brief muscle contractions. Typically, you move into a stretch, contract the muscle for 15 to 20 seconds, then relax further into the position.
“PNF can be effective at increasing your range of motion,” says Marko. “This is because the muscle contraction temporarily reduces nervous system resistance to stretching, allowing a greater range of motion than passive stretching alone.” In yoga, PNF is often applied to hamstring stretches, such as Reclining Hand-to-Big-Toe practiced with a strap. Here you might alternate between relaxing your hamstring and gently pressing into your strap to create a contraction.
There are other ways to incorporate PNF into your practice, such as in a Seated Forward Bend by flexing your feet to engage your quads intermittently. That exertion can help remind your nervous system that you’re safe and in control.
