Stretching
Stretching is an important part of physical exercise that helps prevent injury. However, there are certain forms of stretching that can actually increase your risk of injury.
Ballistic Stretching
Ballistic stretching is a form of stretching that entails bouncing and moving while stretching. Ballistic stretching is dangerous, particularly for less experienced and less intense exercisers. This type of stretching is dangerous because it can strain the muscle tissue, pushing the limbs past where they can comfortably stretch.
Safe Stretching
Here are some safer forms of stretching that do not put your limbs in dangerous positions:
Dynamic Stretching
Though sometimes confused as being a type of ballistic stretching, dynamic stretching is much safer and involves rapid, smooth movements. A muscle reflex contracts the muscle and then returns it naturally to its initial position. One way to stretch dynamically is to swing your leg out to one side and then across your body in front of your other leg.
Static Stretching
Static stretching is the opposite of dynamic stretching. It involves gently pushing a limb past its normal range of comfort for 20-30 seconds in order to lengthen the muscles. One kind of static stretch, the knee-to-chest stretch, involves lying on your back and raising your bent knees (at the same time or separately) to your chest. This one is good for pain relief. Once you get more comfortable with this stretch, try holding your knees in place for a few seconds with your elbows.
Passive Stretching
Passive stretching is stretching without motion, Holding your leg up high while lying down or standing up, as well as bending your knee and holding your foot behind you while standing are examples of passive stretching.
Active Stretching
Active stretching is the opposite of passive stretching and requires contraction of the muscle "opposite" the one you want to stretch, without use of external force. One way to stretch your triceps actively is to hold your arm behind your head while bending your biceps.
After reading answer the question, Describe what ballistic stretching is and why it's harmful. Then, provide at least two examples of how one should properly stretch? 2-3 sentences