What type of stretching has the lowest risk of injury?

Static stretching is recognized for having the lowest risk of injury compared to other stretching methods. This type of stretching involves extending a muscle to its furthest point and holding that position for a specified duration, typically between 15 to 60 seconds. By holding the stretch, the muscle fibers and surrounding connective tissue gradually lengthen, which helps improve flexibility over time without the sudden movements that can lead to strains or sprains.

Dynamic stretching, while beneficial for preparing the body for physical activities, involves active movements that can sometimes put a strain on muscles if not performed correctly or with adequate warm-up. Ballistic stretching includes bouncing movements to push muscles beyond their normal range of motion, which can lead to injury due to the rapid and forceful nature of these stretches. PNF (Proprioceptive Neuromuscular Facilitation) stretching combines stretching and contracting of the muscle group being targeted, which can also introduce complexities that may increase injury risk if not done with proper technique.

Overall, static stretching allows for controlled movements that reduce the chances of injury, making it a safer choice, particularly in warm-up and cool-down routines.