Table of Contents:
Dynamic Stretching VS. Static Stretching
Video taken from the channel: Strength-N-U
How Active & Passive Stretching Affect Muscle Tissue
Video taken from the channel: Brad Carlson
STATIC vs DYNAMIC Stretching for Flexibility & Performance Pros & Cons
Video taken from the channel: Meat Free Athlete
Ballistic Stretching
Video taken from the channel: jeffbonsall
Brooke Pengel, MD | “Dynamic vs. Static Stretching”
Video taken from the channel: HealthONE
Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples
Video taken from the channel: Christian Harris
Dynamic VS Static Stretching
Video taken from the channel: Bob & Brad
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.
Woman Man.
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 |
48 comments
What type of stretching do you recommend for someone with chronic back pain and fibromyalgia?
Is the stretch brad does to show a dynamic stretch (when he bounces) is that not ballistic stretching?
Most trainers say ballitic stretching is bad.
How do you feel abou that?
Thanks for the video! Super helpful for one of my classes!:-)
If PNF is the most effective than why do the other types of stretches? Also how do you do PNF for front and side splits? Many thanks, Mickey.
Hey im writing thesis about that subject, can you share some books or studies you used to gain knowledge about stretching?
damn bro, you are pretty flexible. Good video, this will help me with PE cert test. Thanks,
Can dynamic stretchig also be done pre work-out? Unlikely the other stretching?
I am definitely not athletic but this was a pretty cool and interesting topic, I never even thought about the difference between static and dynamic stretching XD Awesome vid!
I’m doing a lot of lunge stretches for splits, what do you do if you feel a plateau in one of your hamstrings?
i love your bird, i too had lutino tiels, thnx for sharing this vid
Great Video! TXS -Very clear Studying for Massage Therapy licence…
like the bird and dubstep as well.
So if the muscle is really tense the better is to apply passive stretching because it stretches the muscle more?
As ballistic stretching as been proving effective as a tool for stretching myofascial, as it could be inappropriate for most individual, while been well executed, certain individual can still get some great benefit out of it!
I like to take a look at other professionals but unfortunately I was put off by the daft background music
I would say ballistic stretching is bad for unconditioned/athletic people. Just exercise 3 or more times a week and stretch plenty for 6 months and then ballistic stretching should be completely safe. It’s actually probably the most natural form of stretching. And as long as your know your body you can start ballistic stretching cold, your muscles will harm-up during the process.
First of all I can do the splits in all sorts of ways. But I never do ballistic stretching unless I’m fully warmed up and fully stretched out.
I have my paper tommorrow thats what not i was searching for but its good!
Can Dynamic stretching be done before body building work outs?
I’m going to school with NASM and this was the easiest explanation I’ve seen. Thank you!
HI I I’ve been into yogic routine for a while now and i do have a fare bit of flexibility up to the level of intermediate to advanced poses. but I do understand this full range of motion is attained ONLY when the muscles fibers are warmed up to the definitive level with careful techniques…………….BUT…… TYPICALLY with my muscle formation…… WHEN It’s COLD (not warmed up ) I find It EXTREMELY DIFFICULT AND sometimes painfully HARD to do EVEN the beginner level poses & BASIC MOBILITY EXERCISES……I’d like to set a LONG TERM goal is to achieve cold flexibility like gymnasts possess…..in your opinion what’d be the best method to practice as a routine to get that type of springy muscle fibers.
(hope you don’t misunderstand me as Im fully aware of the importance of warming up muscles. what I don’t understand is why i can’t achieve MORE rage of motion even when I do more than couple of times every week.
thanks
Damian
you said they’re good even if you’re not active, but then said dynamic is good before, and static is good after a work out. If you’re not doing it with a workout at all, should you do dynamic first and have that just be what warms you up and then do static?
actually, there is a study that says stretching has no relevant effect on muscle soreness… It does feel pretty good after workout though…
I have to do static for my shoulder injury. Thanks for the tips, this helps me a lot.
I disagree with your calf stretch testing. The patient has her knee in a flexed position and in this position you are only testing the soleus muscle not the gastrocnemius muscle as you repeated many times in the clip. To test the gastroc muscle you need the knee to be in an extended position as the origin of the gastroc is at the condyles of the femur.
Thanks for the reminder… we all love to skip the stretch! I need to slow down and take the time!
Great information. I had no idea about the different stretches
Love the video, love all your videos. I play a lot of soccer and I do not stretch enough before or after, honestly I don’t think that I have ever stretched after a physical activity, and I probably should. And I didn’t even know that there was a difference in stretching and what it is for and what works or how. Already looking forward to the next video!
Thanks for watching! �� If you liked this video, please like, comment, and subscribe!
In my last video ( https://www.youtube.com/watch?v=KN6VzhaLvwE) I talked about the importance of stretching! So, I wanted to follow up on that, and help build on that advice with some important info about stretching.
Ballistic stretching doesn’t do anything and can lead to muscle damage. Muscle spindles are very sensitive to rapid changes in muscle length.
Great vid, my hips are so locked I keep going to the gym lifting heavy but they feel like they will never release I can’t squat deep. I have a trainer for about 4 months and it’s helped immensely. Hips have improved but still stiff as heck. I do a lot of glute isolation and it’s helped but arghhhh. How about a short vid doing hip stretches?:)
I love to have deep static stretch after strength training 😉 I will definitely stay tuned with your channel!:D
Lol @ 5:04 Thank you for the disclaimer. ^_^ after I read that it was then that I realized that could look bad if you didnt mention what you were doing.
Can someone name those exercises? please rlly need for our school project in MAPEH! Thanks
Sorry that you didn’t like the music. I will have my sound editor for my videos contact you for better ideas. Thanks for watching though.
Thanks man I’m delivering a speech on different forms of stretches and this vid helped me out!
Wow! I’m a yoga teacher and I power walk. I always walk on the ball of my foot. My Quads are so tight…. noticed it in yoga class. I wonder how I can actively stretch to loosen them?
https://www.youtube.com/channel/UCegWUTWd-fheZiuvcNB2ikw/videos
follow this channel to watch health & fitness related videos
Great work… A lot to learn before i can understand all you are saying… Thank you
Your background music is EXTREMELY annoying and too LOUD; it just kills what you are trying to deliver. You don’t need background music; if you insist on having one, lower the volume to a minimum and use something that is not such an aggressive piece of music. It is not a matter of liking or disliking your music, it is just too LOUD! Take it from me: you don’t need background music! As for your presentation, I am new to STR, although I practise Swedish and Sports Massage, I found your presentation a bit contradictory to what you were trying to deliver. May be because the camera was too far from what you were trying to demonstrate and that bloody music was getting in the way! Sorry.
So, doing a passive stretch(standing calf stretch) prior to exercise, will delay muscular contraction? But doing an active stretch(dorsiflexion) does not have this effect? And this is why passive stretching should be avoided prior to exercise?
hi i m 28 years old and i cannot move my foot toe upward but a little bit my doctor says that your muscles are progressively weak what should i do for recover now my gait is change and i cannot put pressure on my ankle and i dis balance after sometime standing plz tell me which exersices should i do
I was surprised to learn static stretching didn’t warm the muscles!! I was totally misinformed about this AND this inaccurate info came from personal trainers at gyms!! Also, no wonder I tore my rotator cuff during a self-defense class year ago. They lead us to do that same thing! grrrrr
Great vid, my hips are so locked I keep going to the gym lifting heavy but they feel like they will never release I can’t squat deep. I have a trainer for about 4 months and it’s helped immensely. Hips have improved but still stiff as heck. I do a lot of glute isolation and it’s helped but arghhhh. How about a short vid doing hip stretches?:)
So informative! The goal is to warm up your muscles prior and then recover after and you covered it perfectly! I like static stretching in the morning just because it wakes me up and feels good, but always before a workout I run or do dynamic movements
Good to see that the Unflexal includes new training instructions to build my body perfectly.
I learned how to do it with Unflexal page. I think unflexal’s guide is the best way to be salubrious.
Check Unflexal handbook if you want to learn about workouts much much more.