Both static stretching and ballistic stretching increase range of motion.
While ballistic stretching can cause muscle tearing if done inappropriately or before muscles are warm, they can increase range of motion when done correctly.
And maintaining full range of motion is critical, especially as we age.
Researchers at Johnson State College in Vermont assigned to 29 men to either a static stretching, ballistic stretching, or no stretching group.
After four weeks, the men in both stretching groups had greater range of motion and a higher stretch tolerance and those who went without stretching.
Stretches should be held for 15 to 30 seconds and repeat it two or three times and they shouldn't hurt.
Ease your body into a comfortable stretch, and your muscles will relax into the position rather than tear.
And be sure to stretch after, not before, exercising, when your muscles are already warm.
Does stretching prevent soreness? Soreness is an indication that your muscles are getting bigger and stronger.
It usually occurs 24 to 48 hours after exercise, so feeling some tenderness in your body after exercise is a good thing.
Stretching won't counteract.
Researchers at the University of Sydney in Australia reviewed five scientific studies related to stretching and muscle soreness and found that stretching before or after exercise didn't prevent muscle soreness.
Other studies have yielded similar results.
Warm up before you exercise instead of stretching the trick, experts claim, is to use the same muscles you'll use during your workout.
Save stretching for after your workout when your muscles are already warm.
Ease into the stretch-it shouldn't hurt.
Does stretching prevent injuries? There is some evidence that stretching, especially when it involves bouncing, may even contribute to injury by causing tears in the muscle.
People have the idea that they should stretch before working out, mostly because they've heard it thousands of times.
When it comes to activities like jogging, cycling, and strength training, there is no scientific data showing benefits from stretching.
An Australian study of 1538 men in the army who participated in 40 sessions of physical training over 12 weeks found that those who performed five minutes of stretching had the same number of leg injuries as those who went without stretching not only fails to prevent injuries, it also reduced performance by pushing the body beyond its comfort zone.
The result: your muscles tighten up.
It's called the stretch reflex.
After about 2 seconds of holding a stretch, the muscle contracts, creating a tug-of-war.
In a study of 22 college students, stretching before weight training reduced performance by almost 25%.
Students who stretch before workouts tried more quickly and performed fewer repetitions.