Ballistic Stretching

The ballistic stretch, also known as Active Stretch, uses motion and momentum to extend the
muscle. Ballistic stretching involves some form of rapid motions into the specific stretch
position. Light ballistic stretches are an essential part of the warm-up before your workout. The
Ballistic Stretches you incorporate into your warm-up program should be appropriate to the
movements you would be doing in your Fitness Workout or sport. What follows are some
examples of ballistic stretches:

 Joint Rotations
1. Stand and place your arms by your side
2. Flex, extend, and rotate each of the following joints:
 Fingers
 Wrist
 Elbows
 Shoulders
 Neck
 Trunk and shoulder blades
 Hips
 Knees
 Ankles
 Feet and toes

 Arm Swings

 Overhead arm swing

1. Stand (with legs slightly bent and feet hip-width apart)

2. Maintain a straight back
3. Swing both of your arms continuously to an overhead position and then
forward, down, and backwards, for 8 to 10 repetitions
 Side arm swing
1. Stand (with legs slightly bent and feet hip-width apart)
2. Maintain a straight back
3. Swing both of your arms out to your sides
and then cross them in front of your chest,
for 8 to 10 repetitions

 Leg Swings

1. Stand sideways, an arm's length away from a wall

2. Put your weight on your left leg and place the palm
of your right hand against the wall for balance.
3. Swing your right leg forward and backward for 10
to 12 repetitions
4. Repeat with the other side
  Lunges

 Standing lunge
1. Place your left foot forward while your right foot is behind your body
about one stride-length apart
2. Flexing the right foot, slowly sink down. This will set off your left knee to
bend
3. Put your weight on the heel of your front foot to work the buttock muscle
most effectively
4. Return to starting position and work with the other leg

 Diagonal lunge
1. Move your left leg out at a 45° angle then sink down
2. This will set off your right knee to bend
3. Put your weight on the heel of your front foot
4. Return to starting position and work with the other leg

Static Stretching

In static (or passive) stretch, the muscle is extended as far as it can comfortably go and is held in
that position. This is probably the Safest Type of Stretching. Static stretching involves gradually
easing into the stretch position. You may hold each stretch from 10 to 30 seconds.

Static stretches are more appropriate for your cool-down exercises. Still, you can do a light static
stretch during your warm-up. After your cool-down, while your muscles are still warm, you can
stretch more aggressively.

It would be relaxing to get into a really Good Stretching Session to release all of that
accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching
Sequences go to Fitness Exercises: Stretching Sequences.
Stretching Techniques

Using good stretching techniques can improve flexibility. There are four commonly recognized
categories of stretching techniques: static, passive, proprioceptive neuromuscular facilitation
(PNF), and ballistic. These are described here and shown later in this chapter.

The four categories of stretching techniques are static, passive, proprioceptive neuromuscular
facilitation (PNF), and ballistic.

STATIC STRETCHING

Static stretching involves the gradual lengthening of muscles and tendons as a body part moves
around a joint. It is a safe and effective method for improving flexibility. The soldier assumes
each stretching position slowly until he feels tension or tightness. This lengthens the muscles
without causing a reflex contraction in the stretched muscles. He should hold each stretch for ten
seconds or longer. This lets the lengthened muscles adjust to the stretch without causing injury.

The longer a stretch is held, the easier it is for the muscle to adapt to that length. Static stretching
should not be painful. The soldier should feel slight discomfort, but no pain. When pain results
from stretching, it is a signal that he is stretching a muscle or tendon too much and may be
causing damage.

PASSIVE STRETCHING

Passive stretching involves the soldier's use of a partner or equipment, such as a towel, pole, or
rubber tubing, to help him stretch. This produces a safe stretch through a range of motion he
could not achieve without help. He should talk with his partner to ensure that each muscle is
stretched safely through the entire range of motion.

PNF STRETCHING

PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility.
The soldier performs a series of intense contractions and relaxations using a partner or equipment
to help him stretch. The PNF technique allows for greater muscle relaxation following each
contraction and increases the soldier's ability to stretch through a greater range of motion.

BALLISTIC STRETCHING

Ballistic, or dynamic, stretching involves movements such as bouncing or bobbing to attain a

greater range of motion and stretch. Although this method may improve flexibility, it often
forces a muscle to stretch too far and may result in an injury. Individuals and units should not use
ballistic stretching.
 STATIC STRETCHES

Assume all stretching positions slowly until you feel tension or slight discomfort. Hold each
position for at least 10 to 15 seconds during the warm-up and cool-down. Developmental
stretching to improve flexibility requires holding each stretch for 30 seconds or longer.

Choose the appropriate stretch for the muscle groups which you will be working.
 PASSIVE STRETCHES

Passive stretching is done with the help of a partner or equipment. The examples in this chapter
show passive stretching with a towel or with a partner. When stretching alone, using a towel may
help the exerciser achieve a greater range of motion.
 PNF STRETCHES

Soldiers can do PNF (Proprioceptive Neuromuscular Facilitation) stretches for most major
muscle groups. PNF stretches use a series of contractions, done against a partner's resistance, and
relaxations.

Obtaining a safe stretch beyond the muscle's normal length requires a partner's assistance. The
following four steps provide general guidance as to how PNF stretches are done. Both the
exerciser and partner should follow these instructions:
1. Assume the stretch position slowly with the partner's help.

2. Isometrically contract the muscles to be stretched. Hold the contraction for 5 to 10 seconds
against the partner's unyielding resistance.

3. Relax. Next, contract the antagonistic muscles for 5 to 10 seconds while the partner helps the
exerciser obtain a greater stretch.

4. Repeat this sequence three times, and try to stretch a little further each time. (Caution: The
exerciser should not hold his breath. He should breathe out during each contraction.)

Several examples of PNF stretches are provided below in a stepwise fashion. The numbers given
above for each step correspond to the general description listed below.