Static stretching, including PNF, is more effective than dynamic and ballistic stretching for increasing long-term limb range of motion.

“It really does appear that getting at least five minutes per week total of stretching for a given muscle group is important for creating meaningful,”

“And we can further divide those categories into which are the ones that are going to be most effective for increasing range of motion in the long-term, not just in one individual session. And there have been a number of studies exploring this. I can list out at least four, and we'll put those four as a kind of a cluster under one heading in the show note captions that arrive at essentially the same answer, which is that for increasing limb range of motion, it does appear that static type, including PNF, but static-type stretching is going to be more effective than dynamic and ballistic stretching.”

“getting at least five minutes per week total of stretching for a given muscle group is important for creating meaningful, lasting changes in limb range of motion.”