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 amongst athletes, but is it safe for the mean person? This intense stretching method uses bouncing movements to push your body beyond its normal selection of motion.

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Whereas static stretches are performed slowly and also gradually, the ballistic technique stretches muscles lot farther and also faster. You have the right to do many of the same stretches together ballistic or revolution stretches. Because that example, the ballistic method of touching your toes would certainly be to bounce and also jerk towards your feet.

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


For athletes such together dancers, football players, martial artists, or basketball players, ballistic extending can assist increase their variety of motion, which might be beneficial for their performance. One athlete may use ballistic stretching to jump greater or kick with an ext force.

Because ballistic stretches call for extra force, they expand the muscles and tendons with a larger range of movement. Muscles have actually inside sensors that deserve to tell how far or difficult they’re gift stretched. If a sensor feel too lot tension, it will certainly send a signal for the muscle to pull back to safeguard the joint from injury. The sheer pressure of movement throughout a ballistic big bypasses these sensors, and allows the muscle to stretch more than they normally would.


While this type of stretching may be helpful for athletes, it carries a danger of injury. Ballistic extending is typically not recommended because that everyday civilization who want to stay in form or enhance flexibility because there is a threat of straining or pulling a muscle. Static stretching stretches muscles more gently without risk of pulling them. The American Academy of Orthopaedic operated doctor warns versus bouncing stretches, together does the American university of sports Medicine.

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Stretching movements that room too forceful can damages the soft tissues about the joints, such as ligaments and also tendons. This can develop into tendonitis. End time, little muscle tears can develop and can lead to diminished flexibility and also movement.


Ballistic stretching may be valuable to part people, as lengthy as it’s excellent correctly. A study in the British newspaper of sports Medicine uncovered that ballistic extending was much better than static extending at boosting the flexibility of hamstring muscle at the earlier of the top thigh in civilization with tight hamstrings. Tight hamstrings are a common cause for sports or practice injuries.

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


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