Bouncing while stretching is not safe and should be avoided. Bouncing while you stretch is known as ballistic stretching. This form of stretching can stretch your muscles too far and too fast resulting in significant strain on your muscles.
To dynamically warm up your muscles prior to activity, perform active or dyanamic movements like a squat to a calve raise, lunge, single leg squat, push up, etc
Perform the movements in a controlled manner. Perform 1 set of 10 repetions
No, bouncing while stretching is not safe and should be avoided. Bouncing while you stretch is known as ballistic stretching. This form of stretching can stretch your muscles too far and too fast resulting in a pulled muscle. Oftentimes during ballistic stretching your nervous system will actually send a signal to your muscles to contract to avoid stretching too far and potential injury, defeating the purpose of the stretch. Moving slowly into a stretch is very important in helping the muscle to relax and lengthen during a stretch. Bouncing is a rapid movement causing the muscle to become very excitable and not allowing a for a true increase in muscle length.
When stretching always progress slowly into a stretch to a point where you begin to feel discomfort or tightness in your muscle. This point should always be slightly below your pain threshold. Hold this position and try to relax the muscle being stretched as much as possible. If you feel the tightness in the muscle significantly lessen, then you can move a little further into the stretch until you reach the next point of tightness. Stretches should be held for approximately 30 seconds.
Continue Learning about Stretching
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.