Static stretching is best for increasing length of muscles. In general, the longer the stretch is held the better. Ideally, each stretch should be held a minimum of 30 seconds. Two to three repetitions are recommended.
Dynamic stretching is best used prior to muscular activity. Your warm up prior to an athletic activity should include dynamic stretching (no hold stretching) in addition to general warm up activities (i.e. walking, jogging). To effect change in muscle length, stretching must be performed regularly, 3 to 4 times per week.
If you have further questions about either, or need some examples feel free to contact one of our physical therapists to be sure to perform safe and effective stretching.