The type of stretching that involves holding a position for 15–60 seconds is static stretching.
In a static stretch, a joint is moved slowly toward the available end of its range of motion and held there without bouncing. A familiar example is reaching toward the toes and maintaining the position to stretch the hamstrings. The sensation should generally be mild tension or discomfort, not sharp pain.
Static stretching differs from dynamic stretching, which uses controlled, repeated movements rather than a prolonged hold. Ballistic stretching adds bouncing or jerking and can place greater demands on tissues. PNF stretching combines stretching with deliberate muscle contractions and is a more specialized technique often performed with coaching or assistance.
Static stretching can improve flexibility and range of motion, especially when practiced consistently. Many exercise professionals favor dynamic movement during a warm-up before explosive activity, while static stretching is commonly used after exercise or in separate flexibility sessions. Long static holds immediately before maximal efforts may temporarily reduce muscle power, particularly when a single hold exceeds about 60 seconds.