If you are a sports person or are going to become one, stretching before exercising – an integral part of your routine. There are many approaches to stretching, each existing technique has its own advantages and disadvantages. When choosing a stretching technique, you need to take into account what effect you want to achieve. For a simple warm-up of the muscles, static stretching is enough. If your goal is – to force the muscles to work to their fullest, you can try ballistic stretching. The most common and safest type of stretching is static, but the ballistic approach also has its advantages, which estet-portal.com will talk about today.
What is ballistic stretching and how is it different from other types of stretching?
Ballistic stretching uses the momentum of a moving body or limb to extend the normal range of motion. Simply put, you stretch in jumps and jerky movements.
The main purpose of ballistic stretching is to increase range of motion, which is why it is popular with dancers, basketball players, and soccer players. Thanks to the increased range of motion, you can, for example, jump higher, hit with more force, which is useful when playing sports.
Ballistic stretching is different from other stretching techniques because it allows the muscles to move beyond their normal range of motion. Static and dynamic stretches are solely aimed at warming up the muscles, and not at using them to the maximum.
Examples of ballistic stretching exercises for self-execution
Attention! Ballistic stretching is the least safe of all stretch types, so care must be taken when performing it. In case of pain, it is necessary to stop the lesson and check your condition. If the pain persists, it is best to see a doctor.
Exercise 1 – touching socks
Step your feet shoulder-width apart and slowly bend over, touching your toes. However, do not linger in this position, but start to "spring"; in place, while touching the fingers.
Exercise 2 – waving our feet
Find a point of support that will not only help you maintain your balance, but will also provide enough room for you to fully swing your foot back and forth. Bend your leg and straighten it, slowly swinging back and forth. Gradually increase the amplitude of the swing with each repetition. After ten swings, switch to the other leg.
Exercise 3 – reaching for fingers
Find an object that you can rest your feet on, lifting them up in front of you. This table is perfect for this. While lying on the floor, raise your extended, straight leg in front of you, and now lift your body to reach and touch your fingertips. Repeat 10 times, then do the exercise with the other leg.
Exercise 4 – working like a windmill
This stretching exercise engages the muscles of the entire body. Just stand in the "star" position: feet shoulder-width apart, arms outstretched to the sides. Now bend over and touch your right toes with your left hand. Then turn around and touch the fingers of your right hand to the toes of your left foot. Repeat the movements for several minutes.
If you are an athlete, ballistic stretching – a great way to expand your range of motion and achieve better results. True, such stretching can be dangerous, since it comes with a risk of injury.
Estet-portal.com calls for caution when performing this kind of stretching, especially when performing the described exercise 1. Remember that it is very easy to overdo it with ballistic stretching and get back problems or tear a muscle. Therefore, if you are new to this business, it is better to accustom your body to ballistic loads gradually and under the supervision of a qualified trainer.
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