Static stretching and ballistic stretching, which one is better?

Stretch (stretching) is an important part of physical exercise in order to reduce the risk of injury, inhibit joint degeneration, relax muscles, and improve circulation during exercise. There are several types of stretches that you can choose from, one of which is static and ballistic stretches. So, between these two types of stretching, which one is better for the body?

What is static stretching?

Static stretching is the type of stretch that is most often applied when exercising. This stretch is done by holding a few movements for 10 to 60 seconds.

When doing static stretches, you are extending the joint motion to the best of your ability. For example, bending your thighs up and holding them for a few seconds.

Static stretching has great benefits if done right before exercise. This is evidenced by a 2015 study in the Journal of Applied Physiology, Nutrition, and Metabolism, which says that static stretches done before exercise can reduce your chances of getting injured.

However, static stretching is not really recommended before high intensity exercise or weight lifting. The reason is, as reported on the Very Well Fit page, according to a 2014 study in The Journal of Strength and Conditioning Research that doing this stretch before exercise only hinders movement when exercising.

This does not mean that this stretch is ineffective, it's just that for high-intensity exercise, you are more advised to do it after exercising.

What is ballistic stretching?

In contrast to static stretching, ballistic stretching is actually done in changing movements so that the muscles can stretch. This method of stretching encourages your body to move beyond its normal range of motion.

Ballistic stretching is more recommended for athletes, such as soccer, martial arts, and basketball players, because it will be more useful in helping improve movement performance during training.

An example of a ballistic stretching motion is doing a high jump, kicking, to sprinting in place, and all of these movements are done in a series. That's why ballistic stretching is not particularly recommended for people who are just getting used to exercising.

The reason is, this can increase the risk of muscle pulling or injury, because stretching movements that are too strong can damage the soft tissue around the joint, such as ligaments and tendons (a collection of soft tissue that connects muscle tissue to bone).

Ultimately, this condition can raise the risk of tendonitis, which over time can result in reduced flexibility in movement of the muscles in the body.

So is it better to choose static stretching or ballistic stretching?

Both types of stretching are beneficial, as long as they are done according to the condition of the body. Although according to research from the British Journal of Sports Medicine, ballistic stretching is believed to provide better results than static stretching if you want to increase muscle flexibility in the thighs.

However, what you should consider is that ballistic stretches are not always safe for beginners, as they can cause injury if not done correctly because they require fast movement. That's why this stretch is more recommended for athletes or those who are used to high-intensity sports.

If you are a beginner in sports, or are not used to doing sports with high intensity, you should choose this type of stretch. The reason is, static stretching is safer for everyone, even parents. The movements are uncomplicated and easy, making static stretching suitable for all walks of life.