What are the Pros and Cons of Ballistic Stretching?
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What is Ballistic Stretching?
Ballistic stretching uses the momentum of a moving body or a limb to force it beyond its normal range of motion. This is stretching by bouncing into or out of a stretched position. This stretch uses the stretched muscles as a spring to pull you out of the stretched position.
An example of ballistic stretching is performing a hamstring stretch in which an individual reaches over to touch their toes and bounces at the end range to increase the range. This type of stretching is seldom recommended due to the risk of increased injury and no beneficial effect over alternative and safer forms of stretching including PNF and dynamic stretches.
What is the Difference in the Types of Stretches?
Ballistic Stretches
Static Stretching
So, what is the difference between dynamic, static, and ballistic stretching? Firstly, Lets define static stretching, which is any stretch that is performed without movement. Furthermore, with a static stretch an individual gets into the stretch position and holds the stretch for a specific amount of time. Static stretching has always been considered a very safe and effective form of stretching with a limited threat of injury. Static stretching is always a good option for beginners and sedentary individuals.
Dynamic Stretching
Now lets talk about the difference between dynamic and ballistic stretching. Although both methods of stretching require movement and both are usually passive methods, one is considered safe and the other is not. Dynamic stretching refers to stretching by controlled and coordinated movement with a defined range of motion.
Whereas, Ballistic stretching refers to stretching in uncontrolled and uncoordinated movements. These motions usually involve momentum and bouncing. Dynamic stretching can be safely employed and is often recommended as a warm-up prior to sports competition. This particular type of stretching is ideal for pushing blood to a specific muscle group and making them more elastic prior to dynamic movement.
Ballistic Stretching
So, what about ballistic stretching? In the past, ballistic stretching was promoted. Moreover, prior to our contemporary understanding of exercise physiology numerous institutions promoted bouncing lower at the end of each stretch and utilizing momentum to force elasticity. As one might expect, the result was an increased risk of injury. When performing stretching without a defined range of motion, and bouncing with momentum to increase beyond your normal elastic threshold, an individual can potentially tear muscle and damage soft tissues.
What is Ballistic vs. Dynamic Stretching?
There is often uncertainty between dynamic and ballistic stretching because they both entail stretching while in motion. However, unlike dynamic stretching, ballistic stretching utilizes muscle activation through fast, jerky movements. This can overload the muscle and increase the risk for potential injury. Ballistic stretching has the potential to increase range of motion rapidly. However, The trade-off is a higher risk of injury than other effective techniques.
Is Static Stretching Better than Ballistic Stretching?
When comparing static and ballistic stretching, the primary idea to consider is that each stretch is appropriate in different situations based on an individual’s activity level and their age. Static stretching is generally appropriate for all individuals, including older adults, due to its controlled nature and its effectiveness at maintaining and improving range of motion, especially when performed following an exercise routine.
Static Stretching
Lastly, Ballistic stretching isn’t appropriate for everyone because it’s more advanced. It should be limited to more advanced athletes, dancers, sport players, and those individuals with lots of practice performing the method safely. In conclusion if you’re not sure whether you fall into the above category then static stretching is the recommended option for you.
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