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The ballistic method of developing flexibility is the safest form of stretching.

source : weegy.com

The ballistic method of developing flexibility is the safest form of stretching.

Weegy: The first officials of sporting events were the captains of the two competing teams.
User: Which of the following is an example of good sports etiquette?
A.
standing by and hoping to not hit someone in a game of golf after driving a ball too far
B.
bunting in baseball when the opposing team is down by 12 points
C.
failing to return a serve in tennis that was clearly out
D.
failing to call out a score before serving in tennis Weegy: The following is an example of good sports etiquette: failing to return a serve in tennis that was clearly out.
User: Sporting officials are typically responsible for __________.
A.
starting and ending the competition
B.
ensuring the game flows properly
C.
monitoring pregame activities
D.
all of the above
Weegy: ALL OF THE ABOVE. Sporting officials are typically responsible for : starting and ending the competition, ensuring the game flows properly AND monitoring pregame activities. User: Which of the following BEST describes sports protective equipment?
A.
Equipment should be used during games, but not practice.
B.
There’s no “right” way to use protective equipment.
C.
You should use only protective equipment that is comfortable.
D.
Protective equipment is a key part of safe sports.
(More)

How to Perform Static, Dynamic, Passive and PNF Stretches

How to Perform Static, Dynamic, Passive and PNF Stretches – Static stretching is the most common form of stretching, and is usually performed during general fitness routines. It is considered the safest and most effective form of stretching to improve overall flexibility. The best time for static stretching is after your workout as part of your cool down routine.Alternatively, traditional static stretching with measured pauses is a great means to flexibility that is safe for all ages. Dynamic stretching is ideal for stretching prior to athletic activity and proprioceptive neuromuscular facilitation (PNF) stretching is a great way to improve flexibility utilizing isometric contractions.A study states that static stretching is more useful in increasing hamstring flexibility than ballistic stretching ().Another study shows that static stretching delays the onset of muscle soreness post-exercise compared to ballistic stretching ().It is probably because the muscle sensors pull back when the muscles are stretched beyond their normal range of motion.

The Dangers of Ballistic Stretching – ASFA – An example of ballistic stretching is reaching over to touch your toes and bouncing to increase the range. This type of stretching is rarely recommended due to the injury possibilities and no beneficial effect over other, safer, forms of stretching such as PNF and dynamic stretches.Ballistic stretching helps to improve flexibility by pushing muscles through a wide range of motions. A pre-workout ballistic stretching session trains the muscles for high impact activity. Hence for physically intensive activities, a quick warm up of ballistic stretches is highly beneficial.There aren't health risks with any yoga positions or forms. True False. False. Stretching should be accompanied by slow, deep breaths. True False. True. The ballistic method of developing flexibility is the safest form of stretching. True False. False. Why is the standing quadriceps stretch a better stretching exercise than the sitting

The Dangers of Ballistic Stretching - ASFA

Ballistic Stretching: Should You Do It Before Exercise? – The ballistic method of developing flexibility is the safest form of stretching.The ballistic method of developing flexibility is not the safest form of stretching.An example of ballistic stretching for the quadriceps would be to lie on your front and pull one foot towards your buttocks with both hands then pull your heel into your bum about another 1cm and release, repeating the pull/release sequence for 30 seconds.

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How LOW Should You Squat (IT MATTERS!) – What's up, guys? Jeff Cavaliere, ATHLEANX.com.
So how deep should you squat? Well, if you
look like Jesse here when he’s squatting, I’m going to say, “Not that deep.” The
reason being, that evident butt wink he’s got going on there. “Butt wink”, for those of you that aren’t
familiar with it, is when your lumbar spine goes into this position of extension, or neutral,
into this rapid flexion, right back out of it when the squat gets to a point where it’s
too deep. When I say, “too deep”, I mean too deep
for Jesse. And when I say, “too deep for Jesse”, I mean too deep for Jesse right
now. We should all be striving to get as low as we possibly can. As a matter of fact, if I’m going to get
off this ground at some point, from this position, I need it to be deep, and need to know, and
have the strength to be able to get out of here. So, the most functional position of squatting
is one that will take us a low as possible. But only if your body is ready for it. So,
I’ve put together a checklist for you to determine what might be causing your body
to do what Jesse did, because he’s certainly not alone. We all know that. And how you can attack these
things one by one. So, ultimately, when you fix your cause – what’s causing you to
do this – you’re going to be able to squat safely, ass to grass, and go as deep as you
can. So, we’re going to knock these out one by
one. It starts here with Jesse being down. There’s a reason he’s here, by the way.
Not just to showcase the bad squat. It’s to showcase that we have some things that
could be causing the problems here. One is the hip capsule mobility issue. Meaning,
the tightness in the hip capsule itself which is causing a limitation in your range of motion
at the hip. The second thing is an anatomical restriction of the hip. That, again, will be restricting your range
of motion, and we’re going to have to be able to determine the difference between the
two. But both of them are going to limit your ability to get low. The third thing is a pelvic
muscle tightness. Namely, in the hamstrings, or the adductor
muscles. Then we have ankle mobility and flexibility issues and pelvic stability issues. All of
these, or any combination of them, or one in particular could be causing you to be losing
the control of that spine at the bottom of the squat. The first three, ironically, are supposedly
– you’re able to screen these out with the use of this convenient test that Jesse
will show here. You’ve probably heard it before. People say “Look, if you can get into this
position here, and sit back to a point where you’re low enough in your squat where your
hips are past your knees. Below your knees as they would be in a fully performed and
executed squat. If you can still maintain an anterior tilt
here – meaning, you still have the ability to get into a curvature here, not that you
have to maintain that throughout a squat – but if you can still maintain some curvature here;
there’s no way you have a capsular mobility issue, or anatomical restriction, or pelvic
muscle tightness. They use this test as the example. I’ll
tell you right here, this test is absolute garbage. Garbage. Why? Because it’s not
complete. Here’s why. If I were to take out this goniometer here – we measure angles
o f the body with this thing. If I were to go in here and measure the angle
of Jesse’s torso, while it looks like he’s below his hips, it’s actually deceiving.
If I come in here and angle this to his torso here we have about 95 degrees on torso. 95
degrees. If he were to sit back – for you guys that
can creatively look at this – if we were to tilt him back up this way, he’d actually
be falling backward. Jesse, go ahead and sit up into a squat now. If he were to go back
where he just was, he’s going down. Instead, what we need to do is measure where
Jesse is in his squat. At the bottom of the squat. Go ahead and get up. If we measure
at the bottom of the squat here, now he has more of an angle of about 131 degrees. So,
131 degrees of flexion here to get down. Now, the normal range of motion for a hip
is around 120-125. If I have to get him back in that position and recreate that he can’t
stay up here like this. What he has to do is, he gets into his anterior pelvic tilt,
he’s in that deeper position of the squat, and now he’s got to bring his chest and
everything else down toward the ground. Now, he’s lost all this. It’s all gone.
He doesn’t have the ability to do that anymore. So, we can’t rule out those other issues.
He could be having – now that we’ve actually gotten into the true degree of flexion that
he’s going to be in for his squat – we could be dealing with a hip capsule mobility
issue. We could be dealing with an anatomical restriction.
We could be dealing with pelvic muscle tightness. Here’s the thing, if you try this test,
you’re able to get down here and you still – I can’t demonstrate on Jesse – but
you’re still able to keep that anterior tilt; you can skip ahead in this video and
go down to four and five. Start looking at your ankles or your pelvic
stability and we’ll time stamp those areas for you. For those of you who have lost your
ability to stay in an anterior tilt at this point, you need to stick with me now and go
through them one by one. So, the first thing now, if we’re going
to look at that capsular mobility of your hip is, you’ve got to lay on the ground.
You don’t need someone like me to do this for you. You can do it yourself. But what
you want to do is see how easy it is for your hip to get up into flexion here. Normally, we’re looking for at leas 120
degrees. 90 would be there, but we’re looking for about 120 degrees of flexion. What you’ll
find is people that either have degenerative hips, or capsular tightness overall, and they
start to lose the ability to get flexion here. They certainly start to get a hard end-feel. Meaning, it hits here, and it won’t go.
It’s like hitting a wall. Here, Jesse’s got that bouncy end-feel. So that’s another
thing to look for. Once we get here, let’s say we have an anatomical restriction going
on. We’re not going to be able to instantly
determine whether or not it’s anatomical – meaning the bones are hitting the bones
– or it’s more of this tightness in the capsule. What we’ll do is, if he hits a
wall here, if I turn his leg out a little bit toward you guys, and I’m able to go
a little further; then we’ll probably think we’re dealing with more of an anatomical
restriction. Which will happen if you test it a little
bit further on here. But right now, if he can get up here, the next thing I would do
is test his internal rotation. I’m just going to turn his knee in. So, the foot comes
out toward you guys, the knee goes in, and I’m looking for about 30 to 35 degrees here
from here. So, if I go here, and I’ve got that, I can
tell you right now, anyone with real capsular restriction is going to have a difficult time
internally rotating. They’re going to have a difficult time getting into flexion. If
you are good there, you can move onto the next step here, where we’ll go after that
restriction of the bone on bone and see if that’s what’s going on with you. So, we’re moving on now and looking for
a way to figure out whether we’re dealing with more of a muscle tightness here, or if
we’re dealing with more of the acts of bone on bone. Anatomical limitations. You can see
what happens here. Why would this even matter, first of all? Well, let’s say we’re taking
this hip here and going deeper into flexion. Going deeper into the squat, deeper into the
squat. What happens is, at a certain point here, the femur doesn’t have anymore room.
It can’t continue to rotate. It winds up hooking onto the pelvis here. In order for
it to keep going it’s going to grab the pelvis with it and turn it under. You see that posterior tilt is happening because,
in order for the femur to keep going – because you’re driving down into the squat – it’s
going to have to grab the pelvis and move with it. So, you get that pelvic tilt. You
get that butt wink. That’s one issue. So, we want to make sure we determine whether
or not that’s happening. What we could do is, as I’ve said before,
if it is this, then you can test it yourself. You can turn your hip out a little bit more.
In other words, drive your knees out a little bit more into external rotation. If you do
that, you should be able to clear a lot more room. Anatomically, the way these bones setup
– just like in the shoulder, too. When external rotation clears more room, you’ll
get more flexion out of it by having your knees out. So, there is a fix for that, even
if you anatomically think you’re screwed. You can change that a little bit by changing
the position of your knees as you squat down. So now, the other thing to consider before
we get into it – because I’m going to show you how to differentiate between the
two with one, single test – you also have these muscles that run back here. Hamstrings
that run from the base of the pelvis here, and cross the knee, and we also have the adductor
muscles that are attaching to the other side – the front side – of the pelvis, that
are attaching to the femur. So, when we move this down, and we keep this
back – when the pelvis is back – you’re getting more of a stretch. You’ll be able
to feel that. That restriction from these muscles that could be holding you back because
they’re too tight. The same thing with the hamstring. Don’t let people tell you that “You’re
letting some of the tension go because you have a flexion of the knee there, and that’s
letting some of the stress off the hamstrings.” Yeah, fine. But the hamstrings are a long
muscle that attach all the way to the back of the pelvis here, and that’s going back
even further as you go down to squat. Especially if you’re talking about going ass to grass. There are going to be length inhibitions here
that are causing you to still feel to much tightness here that will restrict your pelvis.
And if it’s going to keep going, it’s going to pull it under with it because it’s
attached. The hamstrings are attached right back there via the hamstring attachment to
the pelvis. So, let’s figure out one simple test which
one you’re dealing with. You’ve got to differentiate between the two of these. Now,
let’s differentiate between those two. What we do is get up onto a box here. The box just
needs to be high enough to take your ass a little bit below your knee, into proper depth
on the squat. We have that here because of the foot position and the elevation. Now, as Jesse sets up here – put the squat
bar on your back. All right, great. We should already instantly determine that this is not
the right position. The same way it wasn’t the right position when he was on the floor
on all fours because he’s not squatting from there. He can’t squat that upright.
He doesn’t have the proper angle here between his torso and his leg. So, he has to angle more forward, which he
would in his real squat, in that 131 degrees. In order to get there, all of a sudden, he
starts to lose this ability here. Now, he’s going to feel it, and you’re going to feel
it one of two places. The first thing could be, you’re going to feel it right in here.
Do you feel that? JESSE: That’s where I feel it. JEFF: He feels it right in the front here.
Like it’s jamming in the front here. Now you’re dealing with something anatomical.
But it doesn’t mean you also don’t have the muscular component because here’s what
would happen. If I were to fix it and tell him “Jesse,
if it is anatomical here we can create some extra space by letting the leg drift out a
little bit more, driving your knees out a little bit so you get more external rotation.”
Which allows him to get a little bit more mobility here. It frees that up, but now where
do you feel it? JESSE: On the inside. JEFF: Inside. So now he’s feeling the adductor
issues. The adductor and underneath the hamstring. So that could happen to you. You could feel
that, when you make that change, you’ve freed it up in one place, but I’ll tell
you what happens. If you’re going to take your knees and move them out, and the adductors
connect to this femur here, and you move it out further; you’ve just increased the flexibility
demands you have on those muscles. So now you’re going to have to address both
the fact that you want to change your squat pattern a bit by driving your knees out, but
then understand that the demands on the adductors are going to be even higher. So now you need
to make sure you’re stretching them out. We’ve gotten through all those. Again, for
those that were already skipping past this; good for you. You’ve eliminated two other
options. But for these guys who have already gone through
here, it doesn’t mean, unfortunately, that you may not have other contributions from
those final two places either. Whether it be pelvic stability, or ankle issues. So,
you’ve got to watch those, too. We’re moving onto those right now. Now we’re down
on the ground here. We’ve got to look at the ankle mobility. This is Jesse’s leg. JESSE: Hey, guys. JEFF: Jesse. It’s an unmistakable leg, believe
me. For many reasons. The fact is, we’ve got to make sure that his ankle mobility is
enough to allow him to go down. Why? Because if the ankle, if you’re going down into
a squat you need to have your ankles to continue to give you something call dorsiflexion. Meaning,
as your knee goes down – go ahead, Jesse. Down. It needs to be able to give and create the
opportunity for your pelvis to come down. If you hit a wall here – go back – and
you can’t go forward anymore, but he’s got to continue to get down; what happens?
The pelvis is going to drop and go with it because you can’t get any more forward with
the ankle. So, he’s got to have the pelvis come with it. That would be another cause
of butt wink. What we’re looking for here is a simple,
simple test to determine whether or not he’s got enough ankle dorsiflexion. All you’ve
got to do is setup a few inches away from a wall, or a box, and what you do is just
try to lean forward, keeping your heel on the ground here, and see if you can touch
that knee to the wall, or to the box. Jesse can’t and there’s a reason for that. If I were to take out the goniometer and I
would measure what I’ve got here. From 90 degrees I’ve got about 23 degrees forward.
You’re looking for about 20 degrees of dorsiflexion to be able to do that. If you get in this
position here and you can’t get there – go ahead, Jesse. Back a little bit more. Let’s
say you restricted in there. The question you want to ask yourself at that
point is “Where are you feeling the restriction?” Are you feeling it right here, in front? Where
you’re feeling a pinch again? Or are you feeling it back here in the Achilles? If you’re
feeling it more on the backside you’re probably dealing with a calf muscle tightness. If you’re feeling it more in the front side
you’re probably dealing with a subtalar mobility issue, where you’ll want to work
on more ankle mobility drills. I have a couple that we’ve done on this channel that we’ll
link for you. One that was right here, actually. It was a very, very helpful one for that specific
issue. But in the meantime, which one are you dealing with? Determine that and that will give you your
plan of action. But we’re still not done. We have one more where we’re on our feet,
in the squat, and our bodies betray us because we lack pelvic stability. We’ve got to check
that out now. So finally, what we’ve got to do is look for that pelvic stability because
that’s a very, very important thing. What you can do right off the bat is, you
can potentially be setting up improperly. Meaning, in too much anterior tilt. What would
happen here is – Jesse, get into an anterior tilt. If you set yourself up this way when
you squat, then when you come down – come down slow – there’s that wink. There’s
a reason why he’s winking badly at that point. If he already gets himself into that anterior
tilt he’s already putting himself in hip flexion. He’s putting himself in about 15
degrees of hip flexion. Meaning, all the reasons we talked about before with the capsular mobility,
the anatomical restrictions, and whatever else could be going on; it’s going to be
exaggerated because he’s already taking away some of the hip flexion. So, what you want to do instead is, you get
up at that top, and you’re going to put yourself, not so much in an exaggerated anterior
tilt there. But get yourself tucked under a little more by squeezing your glutes. The
thing that squeezing your glutes does is – it actually does two things. Number one: it gives
you more stability here. It puts your pelvis in a little bit better
alignment underneath your spine to support it. But it can also correct any hip alignment
issues. Meaning, hips open to the left, or hips open to the right. I did a video on that
as well. What we do is, let’s say we get to the bottom of the squat. What happens is,
Jesse – boom. He winks. What you want to do is – I think, a lot
of times, in the most difficult position of the squat, the low portion of the squat, that’s
when we tend to lose our stability of the hips. So, what we can do is focus on trying
to improve that. You put something at that level that gets you right to the point where
your butt winks. For Jesse we had to put it on top of a mat to get it a little bit higher. Now, if he’s in this position – what you
want to do as well – you want to fix your position. So, if you’re in a wink you’re
going to get yourself back into a more neutral position, or even more anterior. So, you can
actually work to overcorrect here. Get yourself into this anterior position here. Now, his goal is to try and lift himself an
inch or two off that ball – good – without losing his ability to stay there. So, a little
bit of a wink there. Go ahead and just slide – right there. Perfect. See, now he’s
got the ability to do that. Why? Because he’s got focused stability there. He’s focusing
all his attention on that pelvis and making sure the pelvis doesn’t move. We need that because when the legs are moving
they need to be able to push off a stable pelvis. For the same reason it works in reverse.
If you’re going to jump you want to be able to jump off something solid, not off sand
because we need stability from below. The legs need stability from the pelvis in order
to be able to provide the best strength and function. So, if he’s here, he can now grab a kettle
bell to overload his ability here and challenge his ability to be able to stay right there.
Just like that. Now you can do a couple squats. As many squats from that position. Up and
down, just a little bit. From here, up a little bit. Go up, like, 5 inches. There, and down.
Right there. And up. And down. And up. You see that? You’re really working on maintaining
that pelvic control. So, if you have an issue there, you’re going to want to make sure
you address it because pelvic control issues will totally cause you to give out at the
bottom of a squat and bottom out. And then you cause that dreaded butt wink. So, there
you have it, guys. Hopefully you’ve found the video helpful.
Obviously, I could not have done it without the help of my skeleton – I mean, my skeleton
and Jesse. Guys, the fact is, squatting ass to grass is a fundamental requirement of our
bodies. However, your body had better be prepared to do it. Hopefully if you take a few minutes to go
through this step by step instructional here you’ll see whether or not your body is prepared
to do this. The good news is, if you uncover a reason for why your body is giving out at
the bottom of your squat you’ll realize that there’s pretty much a fix for any of
it. You just have to dedicate a little bit of
extra time to make sure you’re fixing your body to be better prepared to handle the loads
you’re going to in the squat itself. If you guys found this video helpful make sure
and leave your comments and thumbs up below. If you like these comprehensive videos where
we break out all the tools we’ve got here, make sure you leave your comments and let
me know what else you want me to cover. I’ll be happy to do that for you. You guys know,
this channel is always about putting real science behind the strength. Not just breaking
out problematic studies, but what really works in practice. We’ll continue to do that for you here.
In the meantime, guys, leave your comments and thumbs up, subscribe, and we’ll be back
here again in just a few days with another video. See ya. JESSE: Are you calling me a tool?! JEFF: Absolutely. .

Concepts Flexibility Lecture Spring 2018 – alright let's go over some the key
components of flexibility what we can change is lengthening of the muscles so
when we do stretching that's what we're trying to change is the length of the
muscle we can't change the joint structure so the joint structure will
prevent you from going through certain ranges of motion and that's genetic
unchangeable muscle lengthening what we are changing is stretching out the
connective tissue and so we're talking about collagen and elastin so we're
lengthening the muscle and that's what we can change through stretching here's
the anatomy of muscle and it shows all this connective tissue collagen and
elastin that have bound up and hold all the muscle fibers together and hold the
muscle together itself and that's what we're stretching out that accounts for
the connective tissue within the muscle accounts for 30% of its mass joint
structure like I said before genetic and unchangeable we're talking about
ligaments bonding bone to bone and here's some different types of joints
they are found in the body and examples of where they're found and some allow
you to be or a little bit more flexible anytime you get increased flexibility or
increased range of motion that always increases our decreases stability so
hinge joint is inherently more stable than a ball-and-socket joint so it's
when you get a lot more shoulder injuries the only reason you get a lot
injuries to knees even though they are hinge joint it's because all the weight
that's put on them types of stretching we have static dynamic ballistic and PNF
stretching so static you're just holding the stretch at the end of the range of
motion so the key word there is holding dynamic if you've ever thrown a kick
that's can be considered a dynamic stretch because you moved through the
range of motion the key word there is moving ballistic stretching if you've
ever seen somebody get into the splits and they bounce
that's ballistic there's a higher rate of injury with
ballistic stretching PNF stretching proprioceptive
neuromuscular facilitation there we're activating the Golgi tendon organ and it
tells the muscle to relax so if you laid back on your back and had somebody grab
your leg and they pushed it until they couldn't push it anymore at least where
you felt resistance and then you push back against them you contract the
muscle against them and they just hold it in that position you hold it for
about 10 seconds that will stretch the tendon when you contract the muscle and
activate the Golgi tendon organ which will tell the muscle to relax and you
should go a little further it's a lot safer than ballistic stretching here you
can see the Golgi tendon organs found in the tendon we it's a safety mechanism so
if you're trying to lift a really heavy weight and you're about to tear the
muscle away from where it's attached to the tendon away from the bone it tells
the muscle to relax so you don't do that muscle spindles what I was talking about
with ballistic stretching if you're at the end of the range of motion you
bounced you could activate the muscle spindles which could tell the muscle to
contract and tear the muscle injury prevention you want to increase the
lengthening of the muscle they don't increase the range of motion for
individuals so they've done a lot of studies on injury prevention and they
looked at people that didn't know just nothing at all before workout no stretch
no warm-up they just went in cold people that did stretching or static stretching
before a workout and people that did a warm-up before workout there was no
difference in the injury rate between the people that did nothing at all and
the people that did stretching didn't change anything there was a big
difference for those that warmed up the muscle they had a much lower injury rate
now that's not saying that if you're more flexible that it it does help you
throughout your lifetime so if you're just more flexible and you've been
stretching most your life and you accidentally fall the wrong way you're
less likely to get injured than another person just because you can go through a
greater range of motion sprains and strains so a sprain is two ligaments so
if you've ever sprained your ankle we're talking about damage to the ligaments
if you've ever strained a muscle or you heard of a muscle tear we're talking
about strains there so that's to the muscle or tendon and here's a different
type of muscle strains we've talked about those in past slides so I won't
cover them again and then stretching to prevent injury we just talked about that
the static stretching prior to exercise no difference now you could use dynamic
stretching as a warm-up and it would definitely help you prevent injury
because you're getting blood flow to the muscle and you're warming it up but
definitely don't do ballistic stretching as a warm-up because you could activate
the muscle spindles which could tear the muscle so cool down it's best to do your
stretching at the end of the workout so you warm up first you do your main
workout and then at the end of the workout you do your stretching the
muscles are warm you have blood supply the muscles are hydrated and they're
less likely to tear stretching before explosive events can actually impair
your performance because of activation of the Golgi tendon organ which tells
the muscle to relax so let's say you're a kickboxer and you're known for really
explosive kicks and you go out and do a lot of static stretching instead of a
warm-up you do a lot of stretching before an event you could be decreasing
the amount of power in your kicks because you could have activated the
Golgi tendon organ it's best to do a warm-up then go do your competition and
then stretch afterwards that's the best time because
take longer for you to contract the muscle because it has lengthened and
it's also being told to relax by the Golgi tendon organ so flexibility and
age as we age we lose strength and elasticity in the muscle and you can
even see that in your skin even if we're talking about a different part of the
body we lose the elasticity in the skin that's where wrinkles come from so we
decreased muscle fibers decrease water content and tendons a muscle shorten
over time and so we have less circulation to those areas and you're
just more prone to muscle strains and tears and you may have genetic problems
that make that even worse especially like arthritis making it hard for that
joint to go through a range of motion and then that allows the muscle to
shorten over time because you can't fully stretch it out anymore
electrolytes and cramps if you've ever drank just straight water and haven't
replaced your electrolytes you may have noticed that you cramp more often so you
need to replace those electrolytes so that the muscles won't cramp you need
those electrolytes for the cells to function properly and you're more likely to get muscle
strain if that muscle cramps up right in the middle of your event here's what the
American College of Sports Medicine recommends so you want to hold your
stretch for ten to thirty seconds or repeat each stretch two to four times
you can do static dynamic ballistic this is new they've added ballistic back in
and they used to take it out because it was dangerous and I I guess they're
saying it's okay just be aware that it's a lot more dangerous than these other
ones and so they're most effective when the muscle is already warmed up you can
go through a greater range of motion so you want to get the muscles heated up
either through exercise or a hot bath before you stretch them out and so the
skill for today is gonna talk about the differences between pnf and ballistic
stretching and mainly the different type proprioceptors so here we're activating
the Golgi tendon organ which is good if you want to lengthen the muscle could be
bad for explosive events if you do it before that event ballistic stretching
is the we're gonna activate the muscle spindles or we could we don't want to
and if we do it could cause injury .

Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples – .