Q.Explain the ballistic method and the static (slow-stretch) method of developing flexibility.

The ballistic method and the static (slow-stretch) method are two of the prescribed ways to develop flexibility, and they work very differently. The ballistic method uses the body's own momentum -- swinging or bouncing -- to push a joint beyond its normal range, but this can trigger the muscle's protective stretch reflex and carries a higher risk of injury. The static, or Slow Stretch and Hold, method instead takes the muscle slowly to its maximum stretch point without any bouncing and holds it there -- about 6-8 seconds is the commonly used hold in games and sport (about 10 seconds for cooling down, or about 30 seconds when the specific goal is improving flexibility), which is why it is consi …

Both are among the prescribed methods for developing flexibility, but they work very differently.

Ballistic Method

The ballistic method uses the body's own momentum -- through swinging, bouncing or rhythmic movement -- to force a joint beyond its normal range of motion. For example, repeatedly bouncing the torso downward while trying to touch the toes, using each bounce to reach a little further. This method was once popular in training, but it is now criticised by many physical therapists, because the sudden, jerky stretch can trigger the muscle's own protective stretch reflex, making the muscle contract instead of relaxing -- which raises the risk of a muscle strain or tear, especially in a muscle that has not been warmed up.

Static (Slow-Stretch) Method

The static, or slow-stretch, method involves moving slowly into a stretch position, without any bouncing or jerky movement, and holding that position. In the CBSE syllabus this is specifically named the Slow Stretch and Hold method: the muscle is taken to its maximum point of stretch and held there for about 6-8 seconds, and this is stated to be the most commonly used method in games and sports. Within this general "static" idea, the hold time can also be varied by purpose: about 10 seconds is enough if the goal is simply cooling down after activity, while about 30 seconds is recommended when the specific goal is improving flexibility itself. …