Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — composed by Rena Goldman — update on December 16, 2016

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Ballistic extending is popular among athletes, however is it for sure for the average person? This extreme stretching technique uses bouncing activities to press your body past its normal range of motion.

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Whereas static stretches room performed slowly and gradually, the ballistic technique stretches muscles much farther and faster. You deserve to do countless of the exact same stretches as ballistic or revolution stretches. Because that example, the ballistic method of touching your toes would be to bounce and jerk towards your feet.

People often confuse ballistic stretching with dynamic stretching. If both methods involve movement throughout the stretch, they are different. Dynamic extending doesn’t press muscles previous their normal selection of motion and there is no bouncing or jerking involved. An instance of a dynamic big is arm circles. Dynamic extending is more widely encourage by physicians than ballistic stretching.


For athletes such together dancers, football players, martial artists, or basketball players, ballistic extending can aid increase their selection of motion, which might be useful for your performance. One athlete might use ballistic stretching to jump greater or absent with more force.

Because ballistic stretches call for extra force, they expand the muscles and tendons with a larger selection of movement. Muscles have inside sensors that can tell how far or difficult they’re being stretched. If a sensor feeling too much tension, it will certainly send a signal because that the muscle come pull ago to safeguard the share from injury. The sheer pressure of movement throughout a ballistic stretch bypasses these sensors, and permits the muscles to stretch an ext than they usually would.


While this type of stretching may be helpful for athletes, that carries a threat of injury. Ballistic stretching is usually not recommended for everyday human being who desire to stay in shape or enhance flexibility since there is a danger of straining or pulling a muscle. Static extending stretches muscles much more gently without threat of pulling them. The American Academy that Orthopaedic surgeons warns versus bouncing stretches, as does the American university of sporting activities Medicine.

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Stretching motions that are too forceful can damage the soft tissues about the joints, such as ligaments and also tendons. This can build into tendonitis. Over time, small muscle tears can develop and also can lead to diminished flexibility and movement.


Ballistic stretching may be advantageous to part people, as lengthy as it’s excellent correctly. A examine in the British newspaper of sports Medicine discovered that ballistic stretching was better than static extending at enhancing the flexibility of hamstring muscle at the back of the top thigh in civilization with chop hamstrings. Tight hamstrings space a common cause for sports or exercise injuries.

Before trying this an approach on your own, speak to her doctor around the risk versus services for her individual needs. Remember the while friend should have the ability to feel a stretch, it need to never be painful.


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Medically the review by Peggy Pletcher, M.S., R.D., L.D., CDE — composed by Rena Goldman — update on December 16, 2016