How stretching works: static, dynamic, PNF and nerve glides
What stretches and what changes, seen through muscles, tendons and nerves. Compare static, dynamic, PNF and nerve-glide lessons, guidance on how long and how often, and how to choose an easier or deeper version, with the 3D lessons.
Prototype learning content created under the supervision of CoconeRu. Move; lessons are being reviewed one by one. This supervision does not provide medical advice or an individual exercise prescription. Use this guide to observe movements and prepare questions for your instructor.
What is being stretched?
Moving a joint lengthens or shortens the muscles and tendons that cross it, the tissues around the joint and the pathway of the nerves. In a stretch you feel gentle tension in these tissues near the end of the joint’s range of motion.
Research suggests that the range of motion gained right after stretching comes partly from a temporary drop in muscle and tendon stiffness and partly from getting used to the feeling of the stretch (stretch tolerance). The 3D in this atlas shows joint angles and posture; it does not measure muscle length or tension.
Static, dynamic, PNF and nerve glides
A static stretch is held still where you feel the stretch. A dynamic stretch keeps moving and gradually widens the range. PNF stretching adds a gentle push against resistance and a relaxation before moving further; in this atlas it is shown as an assisted technique with a trainer.
Nerve glides (neural mobilisation) are not about stretching a muscle. Nerves move within their pathway as the joints move, so one end of the pathway is lengthened while the other is shortened, letting the nerve slide a little.
When to use which stretch
Long static stretches right before exercise have been reported to slightly reduce strength or jumping performance immediately afterwards, while dynamic stretches are often used to prepare for activity. One approach is to use dynamic stretches before exercise and static stretches afterwards or at quiet times, such as before bed.
Short static stretches can still be part of a warm-up, and approaches differ by purpose and sport. Follow your instructor’s guidance where it applies.
How long and how often
Guidance from the American College of Sports Medicine (ACSM) for healthy adults suggests holding a flexibility exercise for about 10–30 seconds at the point of tightness or slight discomfort, repeating it 2–4 times to reach about 60 seconds in total, on at least 2–3 days a week.
The playback length of each 3D lesson is set for observation; it is not an instruction for how long to hold. These figures are rough guides, and you can shorten or skip a session to suit how you feel that day.
Choosing an easier or deeper version
Each home lesson includes an easier and a deeper version. Start with the easier version on days you feel stiff or when a movement is new, and try the deeper version only when you can hold the easier one while breathing easily and without pain.
Going deeper is not the goal. It is common for the two sides to differ, so there is no need to force one side to match the other.
Safety
Stop if you feel sharp pain, numbness, tingling, dizziness or shortness of breath. With nerve glides, also stop if a change in sensation stays after moving. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
This atlas is for understanding movement and revisiting what you have learned. It is not a substitute for diagnosis or treatment.
References and scope
- Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise (Med Sci Sports Exerc. 2011)
- Behm DG et al. Acute effects of muscle stretching (Appl Physiol Nutr Metab. 2016)
- Basson A et al. The Effectiveness of Neural Mobilization (J Orthop Sports Phys Ther. 2017)
- NHS — Flexibility exercises
The references inform the explanations and care guidance; their publishers have not reviewed or endorsed this atlas. Editorial approach and review status