I was curious to find out more about ballistic stretching and how it is different from dynamic and static stretching. What I've learned is that ballistic stretching involves bouncing and quick jerking motions. You are essentially stretching your muscles beyond their normal range of motion. For example, if you were to bend and touch your toes, you would also add some bouncing. Or if you were to stretch your arms, you could swing them across your body in a fast motion beyond their comfortable range of motion.
Some experts feel that ballistic stretching isn't safe and places excess strain on muscles and ligaments. There is also an increased risk of nerve or tissue damage. However, many athletes perform ballistic stretching as a quick warm-up.
Do you use ballistic stretching? Do you feel it is risky?
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I occasionally perform ballistic stretching on myself for certain muscle groups. With my training clients I have only used it on advanced clients where it would be practical. As with ALL exercise there is some degree of risk. Being properly warmed up and knowing your limits greatly reduces the risk of injury from ballistic stretching. I also think that ballistic stretching is an unnecessary form of stretching for the average person exercising for fitness, health or fat loss. They can get plenty of flexibility and range of motion benefits using static stretches or PNF stretching techniques.
I personally would not recommend ballistic stretching, even for those who are reasonably fit and flexible. There are far better – and less risky – ways to increase your flexibility. Yoga is the ultimate, but other great ways to increase flexibility are PNF stretching and dynamic stretching.
I personally don’t like ballistic stretching. I don’t feel that it is effective as a static or dynamic stretch. I also agree that ballistic stretching is more likely to cause injury. Anyone preforming a ballistic stretch should be very aware of their body capable of doing and not doing.
Todd Beattie
Indianapolis Downtown Boot Camp
I never strech baslistically, I dont want to risk it or potentially do damage to myself. I do alot of vertical jump training so I often find that dynamic streching works best for me and my clients.
No i don’t use it. It tends to strain your muscle or worse you could injured yourself. There are many exercises out there that does not involve any risk. Yoga on the other hand is a great exercise to help keep you more flexible.
Ballistic stretching is not a good idea IMO. I’d avoid it. I wouldn’t do it myself, nor would I advice clients to use it.
This is a very complicated choice for me. As a personal trainer, i tell my self and my clients, avoid dynamic/ballistic stretches.
On the other hand, I’m also a martial art champion with 21 years of experience and almost all martial arts teaches “bouncing” stretches.
even though the studies and text books show dynamic/ballistic is ‘bad’. I’m a product of 20+ years of dynamic/ballistic stretching. and i have to say, there is nothing wrong w. my muscles.
my final thoughts, human body is amazing thing. with given enough time and training, it will adapt to ANY THING!
if your familiar with Fight Science you know what I’m talking about.
i do ballistics. if you do them right they prevent injries better than static because the ballistics stretching is some kind of injury simulation!
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I am comfortable with ballistic stretching. As long as you are aware of your body’s limitations, you should be ok.
Ballistic stretching is hazardous towards the body. It can injure vital muscles and nerves with the sharp jerking movements. It is even possible for tissue to be ripped off the bone.It is not recommended because it can cause muscle tears and soreness.
@Ballistic stretching(It is not recommended because it can cause muscle tears and soreness.):
Does this mean you are against weight training too? Lifting weights can cause muscle tears and soreness.
As far as “tissue to be ripped off the bone” I think it would be well beyond the average person to apply that kind of pressure during a stretch to cause that. Do you have some kind of verifiable proof to this having happened before?
ALL EXERCISE HAS SOME RISK OF INJURY. What you describe doesn’t sound like something that a person who knows the limits of their body or any proper exercise technique would attempt.
Just enough stretching is good for the muscles especially if you do it on a regular basis.Aside from stretching, I would go for jogging, brisk walking and bicycling. Although some exercises might carry a risk of injury but this can be avoided with proper training from a gym or work out instructor prior to doing any stretching or strenuous exercises.
just ditch stretching it weakens you muscles and i don’t see that much benefit in being flexible besides being able to scratch your back
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