There are many types of stretching. Have you tried all of them? Which one you like the most?

1. Dynamic Stretching ( do this stretching before your physical activity like golfing, hiking..) 

These stretches involve movement and are meant to get your blood flowing and muscles ready.

Try:

✅ Arm circles

✅ Torso twists

✅ Walking lunges

✅ Leg swings

2. Static Stretching-

These stretches involve holding a position to lengthen the muscle.

Try:

✅ Hamstring stretch

✅ Triceps stretch

✅ Shoulder stretch

✅ Calf stretch

Best after warming up, during a break, or post-activity to improve flexibility and reduce stiffness.

3. Passive Stretching (During rest or recovery)

This stretch involves external force to help during recovery or deeper muscle lengthening.

Lying hamstring stretch with a band

Partner-assisted shoulder stretch

Using a wall or chair for deeper support.

 

4. Active Stretching: Before or during movement

You can use your own muscle strength to hold a stretch without external help. It will help improving control, strength, and flexibility.

-Holding your leg out straight using your thigh muscles

-Lifting arms overhead and holding

5. PNF Stretching (Proprioceptive Neuromuscular Facilitation)

Advanced flexibility training- Combines stretch, contraction, and relaxation to increase range of motion. Best with a partner or trainer.

Contracting a muscle, then relaxing and stretching it deeper (e.g., hamstring stretch with resistance).

 

Most importantly-Take a few minutes to stretch before, during, and after your activity every day.