Gradual stretching and holding that stretch for 10 to 30 seconds refers to:

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Gradually stretching and holding the stretch for a few seconds refers to static stretching, which involves holding a position for a prolonged period of time to increase flexibility and range of motion. Passive stretching involves using another object or force, such as a strap or partner, to deepen the stretch, while active stretching requires actively engaging muscles to stretch them, and ballistic stretching involves using quick, bouncing movements to stretch the muscles.

Gradual Stretching and Holding That Stretch for 10 to 30