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

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Ballistic extending is popular among athletes, but is it safe for the average person? This intense stretching an approach uses bouncing motions to push your body past its normal variety of motion.

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Whereas revolution stretches room performed slowly and also gradually, the ballistic method stretches muscles lot farther and faster. You deserve to do plenty of of the exact same stretches together ballistic or static stretches. Because that example, the ballistic method of touching your toes would certainly be come bounce and also jerk toward your feet.

People frequently confuse ballistic extending with dynamic stretching. While both approaches involve movement during the stretch, they are different. Dynamic stretching doesn’t press muscles past their normal range of motion and also there is no bouncing or jerking involved. An instance of a dynamic stretch is arm circles. Dynamic stretching is an ext widely encourage by doctors than ballistic stretching.


For athletes such together dancers, football players, martial artists, or basketball players, ballistic stretching can help increase their range of motion, which might be advantageous for their performance. An athlete might use ballistic extending to jump greater or kick with much more force.

Because ballistic stretches call for extra force, they expand the muscles and also tendons through a larger selection of movement. Muscles have actually inside sensors that have the right to tell how far or hard they’re being stretched. If a sensor feels too much tension, it will certainly send a signal for the muscle to pull back to safeguard the joint from injury. The sheer force of movement throughout a ballistic stretch bypasses this sensors, and permits the muscles to stretch more than they typically would.


While this form of stretching might be useful for athletes, the carries a hazard of injury. Ballistic extending is normally not recommended for everyday civilization who want to continue to be in form or enhance flexibility due to the fact that there is a threat of straining or pulling a muscle. Static stretching stretches muscles much more gently without hazard of pulling them. The American Academy of Orthopaedic surgeons warns against bouncing stretches, as does the American college of sports Medicine.

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Stretching activities that are too forceful can damages the soft tissues around the joints, such as ligaments and tendons. This can construct into tendonitis. Over time, little muscle tears can develop and also can command to reduced flexibility and movement.


Ballistic stretching might be beneficial to part people, as lengthy as it’s done correctly. A study in the British journal of sporting activities Medicine uncovered that ballistic stretching was better than static extending at improving the adaptability of hamstring muscles at the ago of the upper thigh in human being with chop hamstrings. Chop hamstrings space a common reason for sporting activities or exercise injuries.

Before do the efforts this method on her own, speak to her doctor about the risk versus benefits for her individual needs. Remember the while you should have the ability to feel a stretch, it have to never be painful.


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