Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Rena Goldguy — Updated on December 16, 2016

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Ballistic stretching is famous among athletes, however is it safe for the average person? This intense stretching strategy offers bouncing activities to push your body beyond its normal variety of motion.

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Whereas static stretches are perdeveloped slowly and also slowly, the ballistic strategy stretches muscles a lot farther and also faster. You can perform many type of of the exact same stretches as ballistic or static stretches. For example, the ballistic method of emotional your toes would certainly be to bounce and jerk toward your feet.

People often confusage ballistic extending via dynamic stretching. While both methods involve motion throughout the stretch, they are various. Dynamic extending doesn’t press muscles previous their normal range of motion and also tbelow is no bouncing or jerking affiliated. An example of a dynamic stretch is arm circles. Dynamic stretching is even more extensively recommfinished by doctors than ballistic extending.

For athletes such as dancers, footround players, martial artists, or basketround players, ballistic stretching can assist increase their range of motion, which might be valuable for their performance. An athlete may usage ballistic stretching to jump better or kick through more pressure.

Because ballistic stretches require added force, they extend the muscles and also tendons through a larger array of motion. Muscles have inside sensors that have the right to tell how far or difficult they’re being stretched. If a sensor feels as well much stress, it will sfinish a signal for the muscle to pull back to defend the joint from injury. The sheer force of activity throughout a ballistic stretch bypasses these sensors, and permits the muscles to stretch even more than they commonly would certainly.

While this kind of stretching might be valuable for athletes, it carries a risk of injury. Ballistic stretching is mainly not recommended for day-to-day civilization who want to remain in form or boost versatility bereason tright here is a threat of straining or pulling a muscle. Static stretching stretches muscles more gently without hazard of pulling them. The Amerideserve to Academy of Orthopaedic Surgeons cautions against bouncing stretches, as does the Amerideserve to College of Sports Medicine.

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Stretching activities that are as well forceful have the right to damage the soft tissues around the joints, such as ligaments and tendons. This can build right into tendonitis. In time, little muscle tears can develop and also can lead to lessened flexibility and also movement.

Ballistic stretching may be useful to some civilization, as lengthy as it’s done correctly. A research in the British Journal of Sports Medicine discovered that ballistic stretching was better than static stretching at boosting the adaptability of hamstring muscles at the back of the upper thigh in people via tight hamstrings. Tight hamstrings are a widespread cause for sports or exercise injuries.

Before trying this method on your very own, sheight to your medical professional around the hazard versus benefits for your individual demands. Remember that while you should have the ability to feel a stretch, it should never before be painful.


Medically reperceived by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Rena Goldguy — Updated on December 16, 2016