What type of stretching is recommended to avoid muscle tightening?

Static stretching is widely recommended to avoid muscle tightening, particularly when performed after exercise. This type of stretching involves holding a muscle at its maximum stretch for a prolonged period, usually between 15 to 60 seconds. By doing so, static stretching helps to lengthen the muscle fibers, improve flexibility, and promote relaxation within the muscle, which can actively prevent the muscles from becoming tight.

Incorporating static stretching into a cool-down routine is beneficial because it allows the muscle fibers that have been engaged during exercise to gradually return to their resting state. This process also aids in reducing soreness and improving overall range of motion over time.

Dynamic stretching, while effective for warming up and preparing the muscles for activity by incorporating movement, does not specifically target muscle relaxation post-activity like static stretching does. Ballistic stretching involves bouncing movements and may risk overstretching and injury, which can lead to muscle tightening. Passive stretching relies on an external force to assist in stretching, which may not be as effective for muscle tension relief as sustaining a stretch through one’s own efforts as done in static stretching.