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Ballistic or dynamic stretching involves bouncing movements in which the end point is not held. After a thorough warm-up of the involved musculature, ballistic stretching should be performed in a rhythmic movement that mimics a specific job or sport skill (e.g., swinging an ax, sledgehammer, baseball bat, or golf club). Ballistic stretching may promote dynamic flexibility and decrease injury potential for these high-speed activities. Initially, movements should be small and gradually increased to larger ranges of motion.

NOTE: Ballistic stretching does involve a higher risk of developing soreness or injury. It should be avoided by people with a history of injury in the involved joints and reserved for sport specific training programs after a thorough warm-up and static stretching routine. It is generally not recommended for the general populations.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION

Proprioceptive Neuromuscular Facilitation (PNF) is an advanced stretching technique that employs alternating muscular contraction-relaxation protocols. PNF stretching can be very effective in improving joint range of motion and can also provide modest gains in strength. They are commonly used to help restore normal range of motion and strength following injury. However, most PNF exercises require the use of a knowledgeable and experienced partner.