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Ballistic stretching is a warm-up stretch that comes to fast and surprising movements to build up flexibility. It is mainly used by athletes to build up muscle power and vary of movement (1).

However, is it secure for non-athletes? Is ballistic stretching the best option to warm-up or prep your muscle tissues ahead of a workout? Find out all about ballistic stretching in this post. Get to know what's right for you to scale back the danger of accidents. Let's begin!

Table Of Contents

What Is Ballistic Stretching?

Ballistic stretching is extending or forcing a part (or parts) of your frame beyond its (their) range of motion. It is done through bouncing and the usage of the momentum to do a hyperextended stretch.

Ballerinas, basketball players, and different athletes carry out ballistic stretching to give a boost to flexibility and increase jump momentum. But there are some pink flags that studies have discovered. Scroll down to know more about them.

What Are The Dangers Of Ballistic Stretching?

Ballistic stretching could also be helpful for athletes and ballerinas. But it can be unhealthy for a median individual having a look to just warm-up sooner than activity.

Several research show that ballistic stretches cause hamstring weak point and muscle injuries. An extended length of ballistic stretching would possibly reason hamstring to quadriceps imbalance (2).

A learn about states that static stretching is more helpful in increasing hamstring flexibility than ballistic stretching (3). Another find out about shows that static stretching delays the onset of muscle soreness post-exercise in comparison to ballistic stretching (4).

It is most certainly because the muscle sensors pull again when the muscular tissues are stretched past their standard range of motion. The sensors do so to prevent muscle injuries due to over the top pressure.

Ballistic stretching is unhealthy for non-athletes. It would possibly reason accidents, muscle weakness, muscle sores, and tendon tears. Instead, you might perform static stretching to warm up your muscle mass ahead of exercising. Here is why static stretches and ballistic stretches are different:

Difference Between Ballistic And Static Stretching

Ballistic stretching is dynamic stretching and comes to a surprising bouncing motion. It hyper stretches the objective muscle and would possibly lead to accidents. That is why it is no longer recommended for non-athletes.

Static stretching does no longer involve bouncing or jerky movements like ballistic stretching. It also does no longer pressure the movement past the variability of movement. It helps extend the muscle and improves flexibility over a period.

Alternative Safe Warm-Up Stretches

Here are the stretches you can do before understanding:

Arm circlesNeck tiltsNeck rotationsShoulder rotationsSide lungesToe touchesDownward canine poseCalf stretchesYoga stretches

Doing static stretching to warm up your muscles before exercise is higher. But you could do ballistic stretching if you fall underneath the categories mentioned in the subsequent segment.

Who May Do Ballistic Stretching

You may do ballistic stretching if:

Your doctor or trainer has authorized it.You are an athlete.You are a ballet dancer.

Conclusion

Warm-up stretches are important prior to exercise. They lend a hand prep the muscle groups for rigorous exercise and reduce the risk of accidents and muscle soreness. Butstretches like ballistic stretchingare now not for the average person. Moving your limbs and core beyond their normal range of motion is dangerous and may cause muscle weak spot. Try static stretches, spot jogging, and jumping jacks as a substitute.

Expert's Answers For Readers' Questions

What is an example of a ballistic stretch?

A simple example of ballistic stretch is rolling down and bouncing up and down, trying to touch your toe.

Is dynamic stretching the same as ballistic stretching?

Ballistic stretching is one of those dynamic stretching. It is risky and might reason accidents. It should best be practiced through athletes and ballet dancers.

Which form of stretching has the highest risk of injury?

Ballistic stretching has the best possible chance of damage in an average particular person. It may motive muscle weakness and soreness.

Why must you now not bounce when stretching?

Bouncing stretches the muscles past their standard range of motion. Doing this often can lead to muscle weak spot.

4 sourcesStylecraze has strict sourcing guidelines and is determined by peer-reviewed studies, educational analysis institutions, and medical associations. We avoid using tertiary references. You can be told extra about how we make sure our content is correct and present via studying our editorial coverage.Woolstenhulme, Mandy T et al. "Ballistic stretching increases flexibility and acute vertical leap top when mixed with basketball job." Journal of strength and conditioning research vol. 20,4 (2006): 799-803.https://pubmed.ncbi.nlm.nih.gov/17194248Lima, Camila D et al. "Effects of Static Versus Ballistic Stretching on Hamstring:Quadriceps Strength Ratio and Jump Performance in Ballet Dancers and Resistance Trained Women." Journal of dance medication & science : professional publication of the International Association for Dance Medicine & Science vol. 22,3 (2018): 160-167.https://pubmed.ncbi.nlm.nih.gov/30139422Covert, Christopher A et al. "Comparison of ballistic and static stretching on hamstring muscle period the use of an equivalent stretching dose." Journal of energy and conditioning research vol. 24,11 (2010): 3008-14.https://pubmed.ncbi.nlm.nih.gov/20375742Smith, L L et al. "The effects of static and ballistic stretching on behind schedule onset muscle soreness and creatine kinase." Research quarterly for activity and sport vol. 64,1 (1993): 103-7.https://pubmed.ncbi.nlm.nih.gov/8451526Recommended ArticlesWas this article helpful?

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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has labored on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she advanced a zeal for nutrition and health, which can be carefully comparable to human psychology. This brought on her to creator a evaluate article in 2015. She has written over 2 hundred articles on Fitness and Nutrition. In her recreational time, Charushila loves to cook and enjoys mobile pictures.