Dynamic Stretching VS. Static Stretching
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When comparing static and ballistic stretching, the main things to remember is that each form is appropriate in different situations and populations. Static stretching can be appropriate for all individuals, including older adults, due to its controlled nature and its effectiveness at maintaining and improving range of motion, particularly when performed following an exercise routine.Ballistic and static stretching, two of the most common pre-activity warmup routines, can actually be detrimental to your workouts, games, practices or matches. Both can desensitize your muscles.
Ballistic vs. Static Stretching. Ballistic stretching is no longer considered a safe way of stretching and may even cause injury, due to the quick forceful movement beyond your range of motion. A safer modification of this stretch is called dynamic stretching, in which you use movement and/or speed to gradually increase range of motion.
Ballistic stretch: benefits and contraindications. Ballistic stretching consists mainly in bouncing instead of holding a static position. Therefore, you should always warm up thoroughly before stretching this way. Ballistic stretching is often used in disciplines such as dance, martial arts or rhythmic gymnastics.
Static stretching is the most commonly used and involves lengthening a muscle to the point of discomfort and then holding that position for a short period of time (5). Ballistic stretching involves continuous bouncing movements at the end ROM where the muscle is at maximal length.Range of motion, strength, and fatigue tests were also performed. Both groups demonstrated a significant decrease in hamstrings strength after static (102.71 ± 2.67 N·m) and ballistic stretching (99.49 ± 2.61 N·m) compared with control (113.059 ± 3.25 N·m), with no changes in quadriceps strength.Ballistic is bouncing and not recommended unless you’re hypermobile and a dancer/athlete/ballerina.
Static is holdingusually 30-60 seconds per stretch.But it is important to assess static stretching vs. dynamic stretching in terms of a warm-up. As discussed in Jay Blahnik’s Full-Body Flexibility, 2nd Edition recent studies suggest that if you stretch before a workout you might actually have a higher rate of injury than if you don’t. Especially if that stretching is static stretching.
Unlike dynamic stretching, ballistic stretching utilizes muscle activation through fast, jerky movements which can overload the muscle, increasing the risk for potential injury. Ballistic stretching can increase range of motion quickly, but has a higher risk of injury than othe effective techniques.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.Static Stretching.
As the name suggests, static stretching involves holding a muscle at the stretched position for 20 -30 seconds. No additional benefit has been shown to extend the stretch for more than 30 seconds. Static stretching is best done after your workouts. It has shown to decrease strength and power if done immediately before weight.
Ballistic stretching decreased muscular fatigue in ballet dancers, although static stretching did not. Therefore, no static stretching should be performed before strength performance. However, ballistic stretching may decrease acute muscular fatigue in ballet dancers.Static stretching is an important part of any workout routine.
It is different to dynamic stretching and, although sometimes overlooked, it offers many benefits.Recorded on December 8, 2010 using a Flip Video camcorder.Get the latest tips on diet, exercise and healthy living.
List of related literature:
|from Applied Exercise and Sport Physiology, With Labs|
|from Netter’s Sports Medicine E-Book|
|from Science of Flexibility|
|from Physiological Aspects of Sport Training and Performance|
|from Bending the Aging Curve: The Complete Exercise Guide for Older Adults|
|from Dynamic Physical Education for Elementary School Children|
|from Stretching Anatomy|
|from Orthopedic Massage E-Book: Theory and Technique|
|from Managing Sports Injuries e-book: a guide for students and clinicians|
|from The Sports Medicine Physician|