(Correct answer) Ballistic stretchingis generally not recommended for everyday people who want to stay in shape or improve flexibility because there is a risk of straining or pulling a muscle. Static stretching stretches muscles more gently without risk of pulling them.
Ballistic stretching is not recommended without supervision. Benefits of ballistic stretching Ballistic stretching has been shown to decrease muscle and tendon tightness, however, the jury is still out in regards to how healthy it really is, especially for non-athletes.
These stretches often require uncontrolled movements that may result in injury. That’s why this method of stretching is generally not recommended for most people. While active stretching may seem similar to other methods, it differs in that the pull of resistance is provided by your own muscles.
The ballistic method of developing flexibility is the safest form of stretching. TRUE OR FALSE FALSE What is a squat? Weight training exercise that focuses on thighs, hips, buttocks.
Stretching too hard Many people believe that to get the most out of their flexibility training they need to push their stretching to the extreme. This may work with strength training and even cardiovascular training, but not with stretching. Let me explain why.
In this article we’ll look at some of the most common questions people ask about how to stretch properly. Questions like: What is flexibility and what is stretching? Which muscles should I stretch? When should I stretch? Should I stretch every day? Plus a whole lot more.
What is dynamic stretching? What are some examples?
An example of dynamic stretching would be a sprinter doing long, exaggerated strides or walking lunges to prepare for a race . Similarly, a basketball player may use side shuffles, vertical hops, and T-drills as a mode of dynamic warm up and stretching. Unlike static stretching, dynamic stretching increases full body circulation, heart rate, and respiratory rate by using active muscle contraction and motor control as part of improving tissue extensibility. Furthermore, dynamic stretching and warm ups have been shown to be superior to static stretching and warm ups for performance prior to competition31. This could due to a variety of variables such as improved neural control, increased tissue extensibility, increased blood flow, increased tissue temperature, or various other factors.
An example of dynamic stretching would be a sprinter doing long, exaggerated strides or walking lunges to prepare for a race. Similarly, a basketball player may use side shuffles, vertical hops, and T-drills as a mode of dynamic warm up and stretching.
Static stretching is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. In most research studies this is completed by holding a stretch 4 times for 30 seconds each30. There are two sub-types of static stretches which include active and passive static stretching. In active, added force is applied by the individual for a greater intensity stretch. In the case of passive static stretching, added force is applied by an external force (e.g., partner or assistive device) to increase the intensity of the stretch.
Ballistic Stretching: Ballistic stretches force limbs into an extended range of motion when the muscle has not relaxed enough to enter it. It involves fast “bouncing” movements where a double bounce is performed at the end range of movement.
Importantly, this rationale does not apply to the risk of other injuries such as ligament injuries, fractures or overuse injuries, such as tendinopathies. In fact, a general consensus is that stretching in addition to warm-up does not affect the incidence of overuse injuries4.
The results of these studies demonstrate that stretching does not increase true muscle extensibility, but instead simply increase stretch tolerance, which contradicts anecdotal evidence and the results of some clinical trials indicating the effectiveness of stretch for increasing extensibility24-28.
In simple terms, stretching improves flexibility and ROM, and does so quite effectively and reliably. However, what stretching actually does on the muscular and neural level is an area that is less well understood and still under significant debate.
When should you do dynamic stretching?
Dynamic stretching is best before exercise since it loosens up the muscles. Static stretching should be done after exercise when the muscles are already warm to cool down and maintain flexibility. Don’t try to overstretch tired muscles. When your muscles are tired, they lose elasticity.
But there’s more to stretching than just bending over to touch your toes. The American College of Sports Medicine states that everyone should add flexibility training to a regular exercise routine to improve and maintain physical health. Stretching can help to: Improve flexibility and joint range of motion. Relieve pain.
There are three phases to a PNF stretch: 1 The muscle group is passively stretched. 2 External resistance is applied to achieve an isometric contraction. 3 The resistance is relieved, and the muscle group once again passively stretched, this time at a greater range of motion. This practice is referred to as post-isometric relaxation and is controlled by the Golgi tendon organs within the muscles.
The relaxed muscle that you are stretching is called the antagonist. The muscle that contracts to initiate the stretch is called the agonist. For example, in a basic hamstring stretch, the relaxed hamstring is the antagonist muscle. The flexed quadriceps and hip flexors would be the agonistic muscles.
Other examples are the quad stretch, hamstring stretch, butterfly, figure-four, calf stretch, and lateral flexion stretches. Static stretching is a great way to start your day or to cool down after exercise.
Our bodies will quickly adapt to certain routines, so change up your stretching techniques and positions every so often to keep your body working. Stay hydrated. Our muscles are primarily composed of water. To respond best to flexibility training, they have to stay hydrated, both before and after exercise.
Rather than holding a stretch for 30+ seconds, you only hold the stretch for 2-3 seconds. This process allows the muscle fiber to increase in length without losing any of that stored up tension. You should usually perform these stretches 10-12 times.
What is dynamic stretching?
Dynamic stretching doesn’t push 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 stretching is more widely recommended by doctors than ballistic stretching.
For athletes such as dancers, football players, martial artists, or basketball players, ballistic stretching can help increase their range of motion, which may be beneficial for their performance. An athlete may use ballistic stretching to jump higher or kick with more force.
Whereas static stretches are performed slowly and gradually, the ballistic method stretches muscles much farther and faster. You can do many of the same stretches as ballistic or static stretches. For example, the ballistic method of touching your toes would be to bounce and jerk toward your feet.
While this type of stretching may be beneficial for athletes, it carries a risk of injury. Ballistic stretching is generally not recommended for everyday people who want to stay in shape or improve flexibility because there is a risk of straining or pulling a muscle. Static stretching stretches muscles more gently without risk of pulling them.
The American Academy of Orthopaedic Surgeons warns against bouncing stretches, as does the American College of Sports Medicine. Stretching movements that are too forceful can damage the soft tissues around the joints, such as ligaments and tendons. This can develop into tendonitis.
Ballistic stretching may be helpful to some people, as long as it’s done correctly. A study in the British Journal of Sports Medicine found that ballistic stretching was better than static stretching at improving the flexibility of hamstring muscles at the back of the upper thigh in people with tight hamstrings.
Why is stretching important?
Stretching promotes flexibility and helps your joints maintain a healthy range of motion—and in doing so, also lowers the chances of joint and muscle strain. But how often should you stretch?
The CDC has relaxed some prevention measures, particularly for people who are fully vaccinated, and especially outdoors. Meanwhile, scientists continue to explore treatments and to keep an eye on viral variants. Stay Informed. View Coronavirus COVID-19 Resource Center.
Stretching has been studied much less rigorously than other forms of exercise, so the science is not as strong.
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