You’ve probably heard of the two principal styles of stretching: dynamic and static.
Dynamic — holding the stretch for about a two-count — looks almost like a continuous movement. The focus is on warming up and loosening the muscles.
Static — some call it “passive” — is the familiar 20- to 30-second stretch typically done at the end of an event or competition when the muscles are already warm and ready for the lengthening that they will undergo.
These static stretches are normally done in two, sometimes three, reps. The most lengthening happens on the second and third rep.
The stretches listed here are static and work you through the majority of your muscles. Do these after your workout. If you have a stretching day in your plan, do some mild exercise first so your muscles are warm prior to stretching.