Ballistic Stretching

Ballistic stretching employs a repetitive bouncing motion to induce a stretch. Although often defined as a high-intensity activity, variations in speed affect the intensity (several studies use the term gentle bounce to describe the appropriate movement). Ballistic stretching has received a bad reputation, based mostly on theory and not on any research. Numerous authors suggest that the chance of pulling a muscle increases when performing a ballistic stretch. Perhaps the risk is greater if one performs a vigorous ballistic motion without having warmed up the muscle, but a few studies have shown ballistic stretching produces gains in flexibility that are similar to those achieved by static stretching, without any negative side effects (Millar and Nephew 1999; Arakawa, Olewe, and Millar 2002; unpublished studies).

The key to using ballistic stretching properly is to warm up with mild aerobic activity and then use a gentle (not vigorous) bouncing motion. The time and repetition guidelines are the same as for static stretching - 30 seconds, 3 to 5 repetitions. I only recommend it as a warm-up activity for those of you who do not have a great deal of stiffness, however, because little information is available on how arthritis patients respond to ballistic stretching. The stiffer your muscles are, the greater the probability that they will not respond favorably to a ballistic stretch.