Ballistic Stretching is Dangerous and Should Not Be Performed

Ballistic Stretching is Dangerous and Should Not Be Performed

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

However, ballistic stretching may not exist safety for anybody. Go on 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?

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

Ballerinas, basketball players, and other athletes perform ballistic stretching to amend flexibility and increment jump momentum.
But there are some red flags that studies have constitute. Roll down to know more about them.

What Are The Dangers Of Ballistic Stretching?

Ballistic stretching may be useful for athletes and ballerinas. Simply it
tin can be dangerous for an boilerplate person
looking to simply warm-up before exercise.

Several studies show that ballistic stretches cause hamstring weakness and muscle injuries.
A long duration of ballistic stretching may cause hamstring to quadriceps

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

It is probably because the musculus sensors pull dorsum when the muscles are stretched across their normal range of motion.
The sensors practise so to prevent muscle injuries due to excessive tension.

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Ballistic stretching is
dangerous for non-athletes.
It may crusade 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:

Divergence Between Ballistic And Static Stretching

Ballistic stretching is dynamic stretching and involves a sudden billowy 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.
Information technology likewise does not force the motion beyond the range of motion. It helps lengthen the muscle and improves flexibility over a menses.

Alternative Safety Warm-Upwards Stretches

Hither are the stretches y’all tin 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 upwardly your muscles earlier exercise is improve. Merely yous may do ballistic stretching if you lot autumn under the categories discussed in the next section.

Who May Practise Ballistic Stretching

You may practise ballistic stretching if:

  • Your dr. or trainer has approved information technology.
  • You are an athlete.
  • You lot are a ballet dancer.

Maintaining a healthy and fit body requires regular workouts. Warm-upward stretches fix your body for strenuous exercising. If y’all do non exercise them, you may suffer an injury or increased musculus soreness. Ballistic stretching exercises are common warm-up exercises for professional dancers and athletes. Withal, they are not recommended for everyone as they may lead to tendon tears and muscle injuries. These stretches include moving your limbs and cadre beyond the normal range of motion, which can be risky if not washed properly. Make sure you lot are doing the do correctly and under the guidance of a professional to prevent the risk of injuries.

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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 bear on your toe.

Is dynamic stretching the same every bit ballistic stretching?

Ballistic stretching is a type of dynamic stretching. It is risky and may crusade injuries. It should only be proficient past athletes and ballet dancers.

Which type of stretching has the highest take chances of injury?

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

Why should y’all non bounciness when stretching?

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


Manufactures on StyleCraze are backed past verified information from peer-reviewed and academic enquiry papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Bank check out our editorial policy for farther details.

  • Woolstenhulme, Mandy T et al. “Ballistic stretching increases flexibility and acute vertical jump height when combined with basketball activity.” Journal of strength and conditioning research vol. twenty,four (2006): 799-803.
  • Lima, Camila D et al. “Effects of Static Versus Ballistic Stretching on Hamstring:Quadriceps Strength Ratio and Spring Operation in Ballet Dancers and Resistance Trained Women.” Periodical of dance medicine & science : official publication of the International Association for Trip the light fantastic Medicine & Science vol. 22,iii (2018): 160-167.
  • Covert, Christopher A et al. “Comparison of ballistic and static stretching on hamstring muscle length using an equal stretching dose.” Periodical of forcefulness and conditioning research vol. 24,11 (2010): 3008-14.
  • Smith, L L et al. “The effects of static and ballistic stretching on delayed onset musculus soreness and creatine kinase.” Research quarterly for exercise and sport vol. 64,1 (1993): 103-7.
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Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has… more

Ballistic Stretching is Dangerous and Should Not Be Performed