Bouncing may even lead to tighter, less flexible muscles overall, according to the Mayo Clinic. Avoid stretching for a few days after straining a muscle, Dr. After that, stretching gently can be helpful in your recovery. While athletes might benefit from ballistic stretching as a means of stimulating blood flow and warming up before playing their particular sport, the average active person is better off practicing other forms of stretching.
If you want specific alternatives to ballistic stretching, Shroyer recommends stretching statically on a daily basis after working out or during recovery days. She says to hold static stretches for at least 30 seconds in order to see more long-term, permanent gains in flexibility. Shroyer adds that dynamic stretching, on the other hand, is a great pre-workout or pre-sport routine to prepare your body for exercise.
In short, Anthony says she'd never recommend ballistic stretching — there are just better, less risky options out there. Fitness Training Stretching. By Sara Coughlin November 25, Natalie Sampson is a physical therapist and fitness educator. She is passionate about fitness and enjoys HIIT high intensity interval training , biking, yoga, pilates, and golf. Natalie earned a BS in exercise science and a doctorate in physical therapy from the University of Southern California and specializes in orthopedics.
Exerting too much energy or going too deep into a stretch can result in a torn muscle. Slowly ease into your stretches. You may feel slightly uncomfortable during a stretch, but it should never hurt. If you notice tightness in one muscle area, repeat your stretches multiple times without pushing too hard. Bouncing while stretching, when done too vigorously, can lead to a pulled muscle.
This ballistic motion can trigger the muscle to tighten to protect itself, defeating the purpose of the stretch. Bouncing while stretching can also cause you to stretch too deeply. Instead of bouncing, gradually elongate into the stretch. Hold the stretch for 10 to 15 seconds, release and repeat. You may also practice dynamic stretching, moving through your full range of motion, rather than bouncing. Stretching is important for everyone! The goal of stretching for the average person is to maintain flexibility and mobility in your joints and muscles.
Not stretching enough can cause your muscles to shorten, thereby limiting movement and increasing stiffness and discomfort. Adding moderate stretching to your daily routine helps you move with ease and reduces chronic pain. Remember, the purpose of stretching is to gently loosen the muscle fibers and bouncing places constant and inconsistent pressure on tight muscles.
While many people like to think of stretching as warming up, remember that cold muscle fibers are stiff and very susceptible to injuries, such as sprains, strains, and tears. Bear in mind that a torn muscle takes as long to heal completely as does a broken bone. Also remember that because ligaments are avascularized tissue, meaning they do not contain blood vessels, it takes much longer for a sprain to heal than a strained muscle.
A light warm-up before you stretch, just enough to get your blood pumping and your muscles warmed up, is sufficient. If you are experiencing pain during your stretching routine, during your workout and are looking for a chiropractor, give our office a call today.
Come in and see for yourself as we promise always to make your health our top priority. How We Can Help. You might think that would have the same issues but I have never had any problems.
I think it depends on how deep you stretch. The difference between ballistic stretching bad and dynamic stretching good is that in ballistic stretches you go over your normal range of moments and the movement stops when the muscle doesn't stretch any further.
Dynamic stretches stop before that. Static stretches can by altered to dynamic stretches good , with bouncing movement, but if you bounce too deep, it becomes ballistic bad. However, the dynamic stretches feel more comfortable and natural when done from relaxed position. Many static stretch positions tense the muscles even without the actual stretch. I'm in particularly referring to the ''butterfly'' stretch. There are lots of different methods of stretching with theories and research to back them all up.
But it is certainly true to say that most people will do themselves more harm than good by bouncing in stretches, using a gentle pulsing movement would be far more appropriate if you want to try anything. All I would say is find out for yourself what works for you static, dynamic etc , different people get different results from different methods. With regard to the butterfly stretch, a lot of people are saying don't do it at all.
In his book 'Relax into Stretch' Pavel says it stretches connective tissue and facia more than it does muscle. Personally I've given this one up. It's called Butterfly stretch so, that would flap Oh boy, the butterfly stretch is like the worst thing you can do.
Bouncing in it is even worse. Bouncing on any stretch is bad. Then you can push your knees down toward the floor to open up the pelvic region. If so, why is it such a bad stretch? Originally posted by IronFist Oh boy, the butterfly stretch is like the worst thing you can do. IronFist ok thanks for that. Could you please elaborate? Why is the butterfly stretch teh worst thing you can do, and why is bouncing on any stretch bad?
Didn't anyone read my post about the butterfly stretch being evil? Am I like invisible here or something? It's 'cause you're stretching the connective tissue and facia, not the muscle. Which is bad, very bad.
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