Static versus Ballistic stretching explained

    Stretching is a fundamental aspect of fitness and flexibility training, but not all stretching techniques are created equal. Among the various methods, static stretching and ballistic stretching stand out due to their distinct approaches, benefits, and risks. Before getting into each style of stretching we have to know when the best time period is to stretch, and some nerdy fitness knowledge that will make sense for each style of stretching. 

    For the time period to stretch there isn't one, however for optimal benefits it should be conducted after training or exercise since the body and muscles are warm from exercise thus making the stretch more effective. Typically, 5-10 min after practice can satisfy stretching requirements. Another way is to make it a separate session apart from your normal training routine. If you choose to conduct it in a separate session, then warm up first then start stretching. I incorporate the separate session method into my workouts. When designing any training plan, I leave Wednesday alone and dedicate that day to stretch. Not only is it beneficial from a training flexibility standpoint, but it also helps me mentally as well. Stretching twice a week for a minimum of five weeks is recommended to improve flexibility. 

    That tidbit wasn't so bad right? keep that in mind because here comes the nerdy fitness stuff. Much like a car we have sensors in our body. Muscles work the same way. Deeply embedded into our muscle fibers are muscle spindles that monitor changes in muscle length. During a rapid stretching movement, a sensor within the muscle spindle sends a signal to the spine via the motor neuron. The Motor neuron sends a signal to the extrafusal muscle fiber to move enabling the stretch reflex. Stimulation of the muscle spindle is a protective device within muscle tissue to disable a muscle from stretching too far. To not activate the muscle spindle the stretch has to be slow which allows for a greater stretch. 

The Golgi tendon organ (GTO) is a proprioceptor (fancy way of saying sensor) located at the junction between a muscle and its tendon. Its primary function is to detect changes in muscle tension or force during muscle contraction. When a muscle contracts, the tension generated within the tendon where the GTO is located stimulates the GTO receptors. In the context of stretching, the GTO plays a crucial role in regulating muscle tension. During a stretch, particularly in static stretching where a muscle is held in a stretched position, the GTO monitors the tension in the muscle and helps promote relaxation and lengthening of the muscle fibers. This allows for a gradual increase in muscle length and flexibility over time.  

To quickly summarize. For stretching we want to prevent the muscle spindle from activating and activate the GTO. Keep this in mind when we get into the types of stretching.

Static Stretching 

    Static Stretching is a slow, constant stretch to the point of mild discomfort for 15-30 seconds. This is a controlled movement as to not enable the muscle spindles (see how the nerdy stuff plays a part?). Anything under 15 seconds is not long enough to elicit a change and more than 30 seconds producing diminishing returns. Generally speaking, static stretching is the least injury prone stretch. Static stretching targets specific muscle groups like the quads, hamstrings, back. etc...

Ballistic Stretching  

    Ballistic stretching is the opposite of static stretching. While static stretching is slow, deliberate movements ballistic stretching involves bouncing type movements in which the end position is not held. Due to the bouncing movements the muscle spindles are engaged thus limiting the ROM. Ballistic stretching is a high-risk high reward movement. On one hand it does increase ROM (Just as effective as static), but the risk of injury goes up.