Which type of stretching is generally recommended for warm-ups?

Dynamic stretching is recommended for warm-ups because it involves moving parts of your body through a range of motion in a controlled manner. This type of stretching increases blood flow to the muscles, enhances muscle temperature, and improves flexibility and strength. It mimics the movements of the workout to follow, preparing the body for physical activity by activating the muscles and joints.

Dynamic stretches typically include movements such as leg swings, arm circles, and walking lunges, which help to increase the heart rate and prepare the muscles in a way that static stretching cannot. Static stretching, where you hold a stretch for an extended period, is more suited for cool-downs as it focuses on muscle relaxation and lengthening after activity.

Ballistic stretching involves quick, bouncing movements to push the body beyond its normal range of motion, which can increase the risk of injury and is not advisable for warm-ups. Proprioceptive stretching, or PNF (proprioceptive neuromuscular facilitation), requires a partner and is generally more advanced and used to increase flexibility rather than prepare for activity. Thus, dynamic stretching stands out as the best option for warming up prior to exercise.