Athletes and fitness enthusiasts are constantly investigating how to improve their performance, whether through increased strength, power, or endurance. There are several approaches to flexibility training, each with its set of advantages. Ballistic stretching is less common than static or dynamic stretching, although it can enhance flexibility for certain sports and hobbies. In this post, we will discuss ballistic stretching, how it differs from other methods, how to get flexible quickly, and whether it is right for you.
Pliability’s Mobility app can help you meet your flexibility goals. This useful tool can help you understand ballistic stretching, how it differs from other types of stretching, and whether it’s appropriate for your goals.
What is ballistic stretching?
Ballistic stretching is popular among athletes, but is it safe for the general population? This strenuous stretching technique involves bouncing movements that push your body beyond its natural range of motion.
While static stretches are done slowly and gradually, the ballistic approach stretches muscles much further and faster. Many of the same stretches can be performed as either ballistic or static stretches. For example, the ballistic way to touch your toes would be to jump and jerk at your feet.
People frequently mix ballistic stretching and dynamic stretching. Both approaches include movement during the stretch, but they differ. Dynamic stretching does not stress muscles beyond their natural range of motion, and there is no bouncing or jerking. Arm circles are a dynamic stretch. Doctors generally prescribe dynamic stretching rather than ballistic stretching.
What’s the difference between ballistic stretching vs. ballistic exercises?
Ballistic stretching and exercises are sometimes misconstrued as the same thing or considered to be related. They are not. The only element that unites the two is the term ballistic in their titles, which refers to what happens throughout the movements.
The phrase ballistic refers to projectiles in flight or events that occur explosively. Ballistic exercises are exercises in which a trainee tosses an object into the air. Examples of are below:
Medicine ball throws
Barbell throws.
Jumping
All of this might be considered a ballistic exercise because the learner is propelling himself into the air. Its objective is to boost a muscle’s neuromuscular efficiency, allowing for more forceful force output. Ballistic stretching is a technique in which a trainee propels his or her body to achieve a greater range of motion than normal. Even though the body remains on the ground, it functions as a missile in this situation because it is forced to travel further through body movement.
What does ballistic stretching do?
Ballistic stretching can help athletes like dancers, football players, martial artists, and basketball players extend their range of motion, which may improve their performance. Athletes may utilize this stretching to increase their jump height or kick force.
Because these stretches demand more force, the muscles and tendons have a wider range of movement. Muscles have internal sensors that detect how far and forcefully they are being stretched. If a sensor detects excessive tension, it will signal the muscle to retract to protect the joint from harm. The sheer power of movement during a stretch bypasses these sensors, allowing the muscles to stretch more than they would otherwise.
What are the benefits of ballistic stretching?
The primary benefits of ballistic stretching are enhanced tendon flexibility and range of motion.
Tendons are the tissues that link your muscles and bones. They aid in the storage and release of energy while moving, which is very useful in sports. High-intensity exercises, such as a basketball player jumping, can exert a lot of strain on the tendons, increasing the likelihood of injury (Witvrouw, 2007).
Tendon flexibility, or the ability to absorb and release energy, is essential for professional athletes and dancers. Training and rehabilitation programs frequently focus on developing flexibility to heal and prevent tendon injuries. Ballistic stretch has been found in studies to dramatically increase tendon flexibility (Witvrouw, 2007).
Another research study of 48 police cadets had half of them participate in a 6-week ballistic exercise program aimed at the lower leg muscles. At the conclusion of the trial, cadets who participated in the stretching program had a wider range of motion in their ankles than those who did not stretch (Konrad, 2014).
Most of us are not professional athletes or law enforcement officials who require a wide range of motion. Ballistic stretch may not be the best option for the ordinary person.
What are the most common techniques for ballistic stretching?
Most ballistic stretches are comparable to static stretches, but with a bouncing or pulsing action at the stretch’s farthest point.
Hamstring Stretch
To do a ballistic hamstring stretch, fold forward from a standing position and try to reach your toes. When you’ve gotten as close as you can, try a little bounce to see if you can get any closer. Over time, this exercise is supposed to improve hamstring flexibility.
Shoulder rotations
Ballistic shoulder rotations can help you increase chest flexibility. Stand upright and stretch both arms straight to the side. Your palms should face up, and your elbows should be slightly flexed. Now, flex your shoulders and move your arms behind you repeatedly.
Swinging exercises for legs
Stand sideways, approximately an arm’s length from a wall. For balance, place your whole weight on your left leg and your right palm against the wall. Now swing your right leg forward and backward numerous times. Repeat the stretch with the opposite leg.
Pulsed splits
Pulsing when in a front or middle split is another type of ballistic stretch. This type of stretch appears like a conventional split, but you apply gentle pressure to your hips to bring your groin closer to the floor. You should proceed with caution, as this exercise carries a high risk of groin injury.
Trunk lifter
To keep your legs down during this workout, you’ll need either a prop or a buddy. Begin with your body facedown and your feet held down by a prop or partner. Lift your chest as far as possible from the floor and pulse while in this position.
Can ballistic stretching be dangerous or have any injury risks?
While this form of stretching may be useful to athletes, it does carry the risk of injury. Ballistic stretch is generally not suggested for individuals who wish to stay in shape or improve their flexibility because it increases the danger of straining or ripping a muscle. Static stretching stretches muscles gradually without pushing them. The American Academy of Orthopaedic Surgeons and the American College of Sports Medicine both warn against bouncing stretches.
Forceful stretching movements can harm the soft tissues around the joints, such as ligaments and tendons. Such damage can lead to tendinitis. Small muscle rips can occur over time, resulting in diminished flexibility and movement.
What’s the difference between active stretching and ballistic stretching?
There are two types of dynamic stretching or motion-based stretches: active stretching and ballistic stretching. People frequently confuse them, although they are actually two distinct strategies.
Active stretching entails moving your limb through its whole range of motion and repeating that motion numerous times. It does not press your muscles beyond their regular range, and there is no bouncing involved.
Ballistic stretch, on the other hand, consists of rapid, alternating movements that press muscles beyond their normal stopping point. Because of the increased risk of damage, most physical medicine professionals no longer suggest ballistic stretch.
Summary
Ballistic stretching is a technique that uses bouncing movements to push the body beyond its typical range of motion, hence increasing flexibility for certain sports and activities. It is less popular than static or dynamic stretching yet may be beneficial to athletes. Ballistic stretches improves neuromuscular efficiency and allows muscles to stretch further than they would otherwise.
It consists of bouncing or pulsing motions at the stretch’s furthest point, such as hamstring stretches, shoulder rotations, leg swinging exercises, pulled splits, and trunk lifters. However, it contains a risk of damage because it can strain or pull muscles, so if you are an everyday person, we recommend switching to static and dynamic stretches, which stretch tissues more softly and without the risk of pulling them.
FAQ’s
Why are ballistic stretches considered dangerous?
Ballistic stretching: Is it safe? Ballistic stretches is generally not suggested for individuals who wish to stay in shape or improve their flexibility because it increases the danger of straining or ripping a muscle. Static stretching stretches muscles gradually without pushing them.
Why should you avoid ballistic stretches?
The biggest concern with ballistic stretches is the possibility of injury. Using more intense movements and pushing muscles, joints, and connective tissues beyond their usual range of motion can cause pain and injury. This is especially true for individuals who were formerly sedentary and had little flexibility.
What are the disadvantages of ballistic training?
However, experts do not advocate ballistic stretches for most adults. These stretching movements can be too powerful, causing damage to the soft tissue around the joints, such as ligaments and tendons. This damage can potentially result in injuries like tendinitis.
What is the primary concern with ballistic stretches?
Ballistic stretches take a bouncing approach to reach the target muscle’s motion endpoint. However, one difficulty with ballistic stretching is that it is frequently performed in a jerky, bobbing motion that may cause unwanted strain or harm to the stretched muscle and accompanying connective tissues.
