Dynamic Stretching refers to stretching exercises that are performed
with movement. In other words a person makes use of a swinging or
bouncing motion to extend the range of movement and flexibility. There
are three different types of this form of stretching. They are:
Ballistic stretching is an outdated form of stretching that uses
momentum generated by rapid swinging and bouncing movements to force a
body part beyond its usual range of movement. The risks associated with
this kind of stretching far outweigh any potential gains. Modern
dynamic stretching and PNF stretching provide the opportunity for the
same kind of flexibility gains without the associated risks. The main
disadvantage of ballistic stretching is that if fails to allow the
stretched muscle any time to adapt to the stretched position. By doing
so it may cause the muscle to tighten up by repeatedly triggering the
Unlike ballistic stretching stretching dynamically makes use of
movements to move a body part to the limit of its range of motion. The
force of the swing can gradually be increased but should never become
extreme or uncontrolled. At no time during this kind of
stretch is a body
part forced beyond the normal range of movement. This form of
also simultaneously stretch and strengthen a muscle group at the same
Active isolated stretching works by contracting the antagonist muscle
group which forces the muscle group being stretched to relax. The
procedure for performing this kind of stretch is listed below.
- Choose the muscle group to be stretched and
then get into a position to begin the stretch.
- Actively contract the antagonist, or opposing
- Move into the stretch smoothly and quickly.
- Hold for 1 to 2 seconds and then release the
- Repeat five to 10 times.