Ballistic Stretching Definition
More exercising techniques for both professional athletes and amateurs are becoming popular. Footballers, runners, swimmers, and even gym enthusiasts are now looking for the right exercises to incorporate into their tight routines without compromising their effectiveness.
While most people find extensive activities such as weight-lifting and jogging beneficial, others are only interested in simple movements that target sleeping or stiffed muscles.
For this reason, many folks are now benefiting from various stretching techniques, such as ballistic stretching. Hence, if you also need to learn about what is ballistic stretching, here is everything about it, including simple stretches to try at home. But let’s start with a ballistic stretching definition.
What Is Ballistic Stretching?
Ballistic stretching is a type of dynamic stretching that involves bouncing or swinging movements to increase the range of motion of a joint or muscle group. Ballistic stretching is often used by athletes or dancers who need to prepare their muscles for explosive or fast movements.
However, it can also increase the risk of injury by causing muscle tears, strains, or sprains.
Further, ballistic stretching is described as a warm-up stretch method done to enhance one’s flexibility. It involves rapid movements and is mainly conducted by athletes or those who love regular exercises to increase their muscle power as well as the scale of motion.
It also involves bouncing movements made to push the body outside its normal range of motion. The reason why ballistic stretching is vital to athletes such as soccer players, basketballers, dancers, and martial artists is that it takes their range of motion to another level thus raising their level of performance.
For instance, an athlete who participates in ballistic stretching as required is likely to kick harder or jump higher.
The Benefits of Ballistic Stretching
Helps Athletes Improve Their Abilities
Ballistic stretching is important to athletes such as; those who play soccer, basketball, rugby, volleyball, martial arts, dancers among others.
Through conducting this exercise, these athletes are challenged to improve their abilities gradually. Their bodies are pushed outside their comfort zone [normal range of motion] thus rising their levels of flexibility.
Improves Flexibility
Through the act of pushing the muscles beyond their range of motions, one can increase their flexibility and muscle endurance.
Conducting ballistic stretching before the main activity prepares the body muscles for high-impact activity, allowing the body to conduct intense physical exercises with much ease.
Reduces the Chances of Tendon Injury
Research on sportspeople shows that those who participate in ballistic stretching are likely to experience no or minimal tendon injuries, unlike those who conduct static stretching.
The reduction in tendon injury is attained because this exercise reduces the Achilles tendon’s tautness.
Reduces Muscle Soreness
A study involving medical sports showed that a combination of ballistic stretching and static stretching induces a significant rise in delayed onset muscle soreness (DOMS) and creatine kinases [CK]
It Enhances the Muscles’ Motor Performance
As stated earlier, those who carry out ballistic stretching are less likely to suffer from muscle soreness unlike those who practice static stretching.
With time, this practice improves one’s performance since their joints and muscles are toned to fire faster. As a result, ballistic stretching is the best for athletes to warm up.
Improves Blood Circulation
Ballistic stretching is an exercise that takes a body through an arduous exercise thus increasing the rate at which blood flows in various parts of the body.
The increased blood supply ensures high levels of oxygen in the body, which promotes faster healing of tissues.
Ejects the Feeling of Lethargy
Even though ballistic stretching is meant for athletes, sometimes it can work for other people not on the athletic field. For instance, the body is likely to feel tired or sleepy after a long working day. When in such a situation, ballistic stretching can be effective by giving the body the needed relief and relaxation.
The reason why this exercise will work well in such a situation is that it involves high-intensity workouts, which give the body more energy and burn more calories.
Ballistic Stretching Examples
The Standing Lunge
The standing lunge stretch benefits the gluteal and quadriceps. It is done during warm-up and cool-down workouts. It is also useful in stretching tight hip flexors which arise from a long period of sitting, cycling, or running.
When conducting this stretch, avoid bending the knee too far. Practice it by sagging one hip otherwise bend your back quickly.
Standing Toe Stretch
The exercise is meant to stretch the hamstrings. To carry out this; you need to stand upright, bounce, and jerk down in an attempt to get hold of your toes.
This should be done repeatedly as you try to surpass the normal range of movement. Performing this stretch as required works on your hamstring’s muscles, shoulders, butt, calves, and abdominals.
Shoulder Rotations
Shoulder rotations improve the flexibility of chest muscles; thus, the best exercise for baseball players. To perform this, you are required to stand and obtain an upright posture, then extend your arms to the sides while strengthening them.
Ensure that the arms face upwards while your elbows are a little flexed. Finally, flex your shoulders to enhance the movement of arms behind repeatedly.
Sitting Toe Stretch
To perform this stretch, you are required to sit on the floor while straightening the upper part of your body. Your legs should be well stretched out in front.
This is followed by touching your ankles with the use of your hands. Repeat this exercise in quick drives.
Swinging Exercises for The Arm
The stretch involves a warm-up followed by the stretch of the shoulders, chest, arms, and upper part of the back. It is done to prepare the tendons, joints, and muscles for the next demanding exercise.
The important part of this stretch is that it will help you acquire a great boost in cardio and raise your level of flexibility.
Swinging Exercises for Legs
The leg swinging exercise is mostly done by standing sideways. Ensure that you are some distance from a wall [arms distance]. Also, ensure that the weight of your body is adjusted to the left leg, while your right palm is on the wall to help you in keeping your balance.
When you are done with this, keep your right leg swinging back and forth for several rounds. Repeat the same, this round on the other leg.
Swinging Exercises for Chest Muscles
To go about this stretch, stand while your legs are a foot’s distance. The legs should be kept bent and your back erect.
While in this position, keep swinging your arms to an overhead position. Finally, swing the arms back and forth.
Final Thoughts On Ballistic Stretching Definition
Ballistic stretching is a vital exercise as it has numerous benefits on one’s physical fitness. Anyone participating in sports activities such as running, football, swimming, and gym workouts can experience increased mobility, range of motion, and blood flow by adding this exercise to their routine.
However, despite the benefits, this workout may have some dangers to the body; hence, it is advisable to seek guidance from a physician before embarking on it. The physician or gym expert will also help you understand the benefits and dangers of the workout for you to make an informed decision.
Therefore, while this discussion may helped you the ballistic stretching definition, and you may more clearly understand its purpose and how it works, it does required some thought before starting a routine.
