What Is Ballistic Stretching? Should You Do It Before Exercise?

Ballistic stretching exercise is a warm-up stretch that preps your muscles for a workout. Stretches with fast and sudden movements help improve flexibility. Dancers and athletes mainly use ballistic stretches to increase range of motion and muscle power (1).

However, ballistic stretching is not safe for everyone. Most people should stick to tried-and-true warm-up methods. Continue reading to know all about the ballistic stretch exercise, if it is the best form of warm-up, and its safety concerns.

What Is Ballistic Stretching?

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Ballistic stretching is extending or forcing a part (or parts) of your body beyond its (their) range of motion. It is done by bouncing and using the momentum to do a hyperextended stretch.

Ballerinas, basketball players, and other athletes perform ballistic stretching to improve flexibility and increase jump momentum. But there are some red flags that studies have found. Scroll down to know more about them.

What Are The Dangers Of Ballistic Stretching?

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Ballistic stretching may be useful for athletes and dancers. But it can be dangerous for an average person looking to just warm-up before exercise.

Several studies show that ballistic stretches cause hamstring weakness and muscle injuries. A long duration of ballistic stretching may cause hamstringⁱ  XOne of the three posterior thigh muscles located between the hip and the knee to assist in their movement. to quadricepsⁱ  XFour parts of the large extensor thigh muscles required to perform physical movements like stretching, running, walking, and climbing. imbalance (2).

A study states that static stretching is more useful in increasing hamstring flexibility than ballistic stretching (3). Another study shows that static stretching delays the onset of muscle soreness post-exercise compared to ballistic stretching (4).

It is probably because the muscle sensors pull back when the muscles are stretched beyond their normal range of motion. The sensors do so to prevent muscle injuries due to excessive tension.

Ballistic stretching is dangerous for non-athletes. It may cause injuries, muscle weakness, muscle sores, and tendon tears. Instead, you may perform static stretching to warm up your muscles before exercising. Here is why static stretches and ballistic stretches are different:

Difference Between Ballistic And Static Stretching

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Ballistic stretching is dynamic stretching and involves a sudden bouncing movement. It hyper stretches the target muscle and may lead to injuries. That is why it is no longer recommended for non-athletes.

Static stretching does not involve bouncing or jerky movements like ballistic stretching. It also does not force the movement beyond the range of motion. It helps lengthen the muscle and improves flexibility over a period.

Alternative Safe Warm-Up Stretches

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Here are the stretches you can do before working out:

• Arm circles
• Neck tilts
• Neck rotations
• Shoulder rotations
• Side lunges
• Toe touches
• Downward dog pose
• Calf stretches
• Yoga stretches

Doing static stretching to warm up your muscles before exercise is better. But you may do ballistic stretching if you fall under the categories discussed in the next section.

Who May Do Ballistic Stretching

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You may do ballistic stretching if:

• Your doctor or trainer has approved it.
• You are an athlete.
• You are a ballet dancer.

Frequently Asked Questions

What is an example of a ballistic stretch?

A simple example of ballistic stretch is rolling down and bouncing up and down, trying to touch your toe.

Is dynamic stretching the same as ballistic stretching?

Ballistic stretching is a type of dynamic stretching. It is risky and may cause injuries. It should only be practiced by athletes and ballet dancers.

Which type of stretching has the highest risk of injury?

Ballistic stretching has the highest risk of injury in an average person. It may cause muscle weakness and soreness.

Why should you not bounce when stretching?

Bouncing stretches the muscles beyond their normal range of motion. Doing this regularly can lead to muscle weakness.

Is high knees a ballistic stretch?

No, high knees are a type of dynamic stretching exercise that helps open up the lower body. Unlike ballistic stretching, there is no bouncing or momentum involved in dynamic stretching and the muscles are not stretched beyond their normal range of motion.

What ballistic skills can improve your body?

Upward lunges, shoulder rotations, and arm, leg, and chest swinging exercises all improve blood circulation and flexibility.

Is kicking a ballistic movement?

Yes, kicking, throwing, striking, and swinging are all types of ballistic movement. Ballistic stretching can aid athletes in broadening their range of motion. These ballistic movements can help an athlete kick harder or jump higher.

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David RosalesNSCA-CPT

 

David Rosales is a certified personal trainer, the co-owner of Roman Fitness Systems, and the head editor of prohockeystrength.com, the official website of the NHL strength coaches. He has been in the fitness industry for over five years and has worked with athletes and coaches from beginners to NCAA Division 1 and professional ice hockey. David graduated from New York...more

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more