The key consideration during passive stretching is to be aware of sensations

in the body and be alert to activation of the stretch reflex (experienced as the
muscle is shaking or feeling tight). If the stretch reflex does not ease, the
range of motion should be reduced, to ensure safe stretching.

Ballistic stretching
Ballistic stretching involves lengthening the muscle by using repetitive
bouncing movements. There is a risk of injury and of delayed onset muscle
soreness (DOMS) associated with this type of stretching. This risk increases
when the bouncing movements are faster, and greater momentum forces are
applied. For these reasons, we do not recommend ballistic stretching.

Proprioceptive neuromuscular facilitation (PNF)

PNF stretching involves taking the muscle to the end of the range of
movement and then contracting the muscle isometrically (static) against a
resistance that does not move. There is an alternation between contraction
and relaxation of the prime mover and antagonist muscles. PNF can produce
great improvements in flexibility.
However, there is a risk of muscle soreness. This technique requires more
time than other methods and the partner used must be competent in the
practice of PNF techniques. A range of partner stretches is listed in part 2,
chapter 7.
PNF stretching exploits the response of the Golgi tendon organ. It
involves stretching the muscle and joint slowly to the end of the range of
movement and then providing a strong static/isometric contraction against a
resistance/external force usually provided by a partner for six seconds. The
increased tension causes the inverse stretch reflex to be activated. This
results in relaxation of the muscle and enables the joint to move further.
Holding this extended position allows the connective tissue to lengthen
(collagen creep) and although it will shorten back when the stretch is
released, some increased length will remain.

Contract relax PNF method

This involves contracting a specific muscle (usually with partner assistance),
relaxing that muscle and then moving further into the stretch when the
muscle has relaxed.

For example:
Lying hamstring stretch

1 Raise the leg towards the chest to achieve a stretch of the hamstrings
2 Contract the hamstring muscle by pushing against a partner for six
seconds
3 Relax the muscle
4 Ease further into the stretch with partner assistance
Contract relax antagonist contract PNF method (CRAC)
This involves contracting and relaxing the muscle as above with the addition
of a secondary contraction of the antagonist muscle (following the relax
phase) to bring about a further increase in range of motion.

Self-PNF stretching
An alternative to partner PNF stretching is to perform it by yourself. Instead
of using a partner, an isometric contraction can be achieved by using any of
the following: a towel, the wall, a yoga strap or just the hands/arms to
contract against.
This method may be more appropriate until a good rapport and level of
trust has been established between exerciser and trainer. Self-PNF
techniques can also be used when working with groups.
The process and timings are the same as with partner PNF stretching
already described. Muscles groups such as hamstrings, adductors, calves and
pectorals are those that are ideally suited to self-PNF stretching.