Bouncing when stretching

[Van Zandt]

Hi,

I wanted to know if anyone on MAP "bounces" when they stretch to increase their flexibility?

Many experts have warned against bouncing because it can, according to their research, cause microtears and trauma in muscles and connective tissues. Bouncing = injury, basically.

I do primarily dynamic and relaxed stretching, such as holding a position for a certain length of time and then increasing it. This is generally considered safer and has produced satisfactory results.

But does anyone on here still use the bouncing method? Here is an example of what I mean:

www.youtube.com/watch?v=VrXjM1HZ7Zs

Do you still use this method, and if so, how effective is it for you?

Have you ever been seriously injured using this method? (I never was when I experimented with it.)

For you, how does it compare to relaxed stretching where you hold a position for a certain length of time?

Cheers.

Kind regards,

[newy085]

I do a sort of combination of both for every stretch. Instead of bouncing I relax slowly into the stretch breathing out and then come back up, alternating sides. I usually do 30 each side, then do a static relaxed stretch for 30 sec. I definately don't have the bouncing movement there and focus more on moving with my breath, down on the out, up on the in.

But no I have never seen, or heard of injuries from ballistic stretching, only what I have ready in books. Could just be that no-one I know does it???

[i11umin8ted]

I vaguely remember getting a mild strain or sprain when I was much younger doing bouncing stretches. Nowadays I do the stretch, relax, stretch further, relax, repeat ad nauseum method.

[Fire-quan]

I've done bounce stretching for something like 11 years, with no problems, and it made me far more flexible than any other method.

Pretty much everyone from China in martial arts, acrobatics, traditional, modern, seems to do bounce stretching, and they're the real experts on flexibility because they produce massively flexible people by the hundred thousand wit their method - and it's powerful, martial arts specific flexibility - like, fast, powerful, big movements.

What, really, is the difference between a bounce front leg stretch and a standing leg raise? None, as far as I can see.

[Dillon]

You would only get injured if you stretch cold and bounce past your tearing point. Stretching cold is a recipe for disaster anyway. If you pay attention, there shouldn't be a problem with bouncing in stretching, in my experience.

[Nuklz]

After a good cardio work out i like to do axe kicks with both legs to loosen up..... its a good stretch and it feels great

[19thlohan]

When you think about it as martial artist many of us bounce stretch weather we realise it or not. If you throw a high kicks as high as you can go then you're bounce stretching. You are extending your leg as far and high as your flexibility allows and then pulling it back quickly. That's essentially a bounce stretch. I've seen many gymnast, including the magnificent seven warming up and they always use bounce stretching. I saw the Shaolin monks tour and they warmed up with bounce stretching. I used it myself back when I was trying to gain flexibility and never had a problem. Doctors and fitness trainers tell you not to do it because as professionals if they tell you to do something and you hurt yourself you could turn around and sue them and it is pretty easy to hurt yourself with bounce stretching if you over do it. First you should stretch normal until you hit a plateau. Then when you're ready to bounce stretch you should warm up first then stretch normal and get a feel for where your flexibility is on that day then you can lightly bounce to make small gains. You should always hold the the maximum stretch you get at the end. Remember also that just because you could get your head an inch from your knee yesterday doesn't mean you can go right to that point today. You might be tighter or stiffer today. Always warm up and feel yourself out before you start bouncing.

[Fire-quan]

After a good cardio work out i like to do axe kicks with both legs to loosen up.....

Impressive. Oh - you don't mean both legs at the same time, do you? Like, double axe kick - that'd be cool!

Anyway, after bounce stretching, strict wushu style leg raising regime - front, side, inside, outside cresecent, back straight, perfect posture - makes one's active flexibility excellent.

[righty]

When you think about it as martial artist many of us bounce stretch weather we realise it or not. If you throw a high kicks as high as you can go then you're bounce stretching. You are extending your leg as far and high as your flexibility allows and then pulling it back quickly. That's essentially a bounce stretch.

Incorrect or at least not completely correct.
There are essentially 3 kinds of stretching and they are as follows.
Static stretches - What you normally learn first. It the one where you stretch the muscle slowly the hold it, 30 seconds is normally good.
Ballistic stretches - When already holding a static stretch, you 'bounce' to increase the stretch. This is the one that you should only do if you are an experienced stretcher or under supervision as can cause injury. The danger is that the muscle is already at it's limit and you are pushing it more. I've never heard anyone suggest it.
Dynamic stretches - When you start from a non stretched position and move the desired muscle along a largish range of motion to stretch and almost let the stretching muscle and tendons pull the limb back to normal. This is hard to explain by using this and much easier using an example. For example the front kick (flicking up and not pushing). Flick the leg up and high as it will go (you will feel it) and let it come back down. Do not continue to force it past that point and do not resist it coming back to the normal position. If you have never done it before start with minimal force until you know the correct amount.

To increase flexibility it is commonly told to do a combination of dynamic stretches with a certain amount of PNF static stretching. Google PNF if you are not sure or read here
http://www.thestretchinghandbook.com/archives/pnf-stretching.php


That video was actually a combination of all three types of stretching.

[19thlohan]

Incorrect or at least not completely correct.

That's getting a bit symantical. High kicking and pushing yourself to go just a bit higher is essentially bounce stretching and poses the same dangers if done incorrectly.

There are essentially 3 kinds of stretching and they are as follows.

Static stretches -

Ballistic stretches -

Dynamic stretches - .


Now that's incorrect. You left out Isometric stretching

[righty]

That's getting a bit symantical. High kicking and pushing yourself to go just a bit higher is essentially bounce stretching and poses the same dangers if done incorrectly.




Now that's incorrect. You left out Isometric stretching

The aim of ballistic stretching is to force yourself beyond your range of motion. When stretching dynamically you aim to to stay within your range of motion. Yes the dangers are the same is done incorrectly but likely with ballistic because of the aims of the stretch.

Isometric stretching is a form of static stretching just the same as PNF, active and passive stretching is.

[newy085]

I agree with righty here, kicking is not a ballistic stretch, if anything I would say it more fits dynamic stretching. If you could start your kick from a stretch position and then move it sharply, you would be doing ballistic, but it's easier just to sit on the floor and use your bodyweight to bounce it.

PNF is an amazing tool for stretching. In early stages you can increase your range of motion by around 30% in a matter of minutes, not permantly but constant use is very effective. Although sometime you have to be a little creative in way to tense the muscle. And 19, as far as I am aware isometric stretching is PNF, and the fact that it is not moving, means it is a static stretch.

PS I would pay big bucks to see that axe kick with both legs, lol.

[Chohwa]

I do the ballistic (or "bouncy") stretching because for me that is the only way to increae my flexibility. I spent the first several years of my training doing the plain static and dynamic stretches, then one day my Master instructor brought a Master Kenney Perez of the Beijing Wushu Team to teach us a seminar. First he put on a small demonstration, but he had to stretch and all he did for stretching was jumping into the splits, bouncing a couple of times pop up and switch legs and repeat. After that he was just dropping into full splits and popping up and switching mid air landing other side. I tried this once, got a huge strain in my hamstring, but the next day I was twice as far to the splits then I normally am. Since then I have been doing ballistic stretching and have brought my splits farther than ever. Although it is not recommended to do to the extreme as many of the eastern cultures, I try to. And a little light bouncing never hearts when you stretch, push relax push relax type of bounce.

My theory of stretching, in order to stretch fully, you have to tear the muscle and let it heal (By tear I mean pull it apart slightly not have a damaging injury)

[Nuklz]

Impressive. Oh - you don't mean both legs at the same time, do you? Like, double axe kick - that'd be cool!


LMAO I'm good but I'm not that good.

By the way newy085......... Love the avatar.