Contents:
- Medical Video: Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples
- What is meant by static stretching?
- What does ballistic stretch mean?
- So it's better to choose static stretches or ballistic stretches?
Medical Video: Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples
Stretch (stretching) is an important part of physical exercise in order to reduce the risk of injury, inhibit degeneration of joints, make muscles relax, and improve body circulation during exercise. There are several types of stretches that can be your choice, one of which is static and ballistic stretches. Now, between these two types of stretches, which is better for the body?
What is meant by static stretching?
Static stretching is the type of stretching that is most often applied when exercising. Stretching is done by holding a number of movements for 10 to 60 seconds.
When doing a static stretch, you extend the motion of your joint as far as you can. For example the movement of bending the thigh up and holding it for a few seconds.
Static stretching has good benefits if done properly before exercise. This is evidenced by a study in 2015 in the Journal of Applied Physiology, Nutrition, and Metabolism, which said that static stretching carried out before exercise can reduce your chances of injury.
But static stretching is not recommended to do before high-intensity exercise or weight training. The reason, reported from the Very Well Fit page, according to a 2014 study in The Journal of Strength and Conditioning Research states that doing this stretch before exercise only inhibits movement when exercising.
This does not mean that this stretch is not effective, it's just that for high-intensity exercise, you are more encouraged to do it after exercising.
What does ballistic stretch mean?
Unlike static stretching, ballistic stretching is carried out with movements that change rapidly so that the muscles can stretch. The method used in this stretch pushes your body to move beyond the normal range of motion.
Ballistic stretching is more recommended for athletes, such as soccer players, martial arts, and basketball, because it will be more useful in helping to improve movement performance during training.
An example of a ballistic stretching motion is to make a high jump, kick, and run in place, and all the movements are carried out in a series. That is why ballistic stretching is not recommended for people who are just getting used to exercise.
The reason is, this can increase the risk of muscle pull or injury, because stretching movements that are too strong can damage soft tissue around the joints, such as ligaments and tendons (a collection of soft tissue that connects muscle tissue to bone).
In the end, this condition can pose a risk of tendonitis, which over time can lead to reduced flexibility in the movement of the body's muscles.
So it's better to choose static stretches or ballistic stretches?
Both types of stretching are equally beneficial, provided they are carried out according to the condition of the body. Although according to a British Journal of Sports Medicine study, ballistic stretching is believed to provide better results than static stretching if you want to increase muscle flexibility in the thighs.
But what you should consider is that ballistic stretching is not always safe to do for beginners, because it can cause injury if it is not done properly because it requires fast movements. That is why this stretch is more recommended for athletes or those who are used to high intensity exercise.
If you are still a beginner in sports, or not used to doing sports with high intensity, you should choose this type of stretch. The reason is that static stretching is safer for everyone, even for parents. Its movements are uncomplicated and easy, making static stretches suitable for all walks of life.
