Involves stretching the muscle gently over 30-60 seconds.
The muscle is stretched to the point of tension without pain
At the point of tension, the stretch will initiate the inverse myotactic stretch reflex which encourages muscle relaxation; the muscle can usually then be stretched slightly further; held for a further 30 seconds.
Likely the safest method of stretching
The muscle is stretched to the limit of tension, and is then stretched slightly further with a bouncing movement.
The bouncing movement will cause a strong muscle contraction, increasing tension, and possibly leading to increased chance of muscle injury.
In general, most athletes should not practice ballistic stretching as it has a high risk of injury.
Nonethelles, ballistic stretching may be used in the latter stages of a stretching program by experienced athletes. In this case it must follow a generous warmup and slow static stretching. It may be particularly useful in sports which demand extremes of flexibility such as Ballet and Gymnastics.
Performed by alternating contraction and relaxation of both agonist and antagonist muscles
Based on the principle that muscle relaxation is increased after contraction and that muscle relaxation my be increased by contraction of the antagonist.
May produce greater flexibility gains than other methods, however, there is a tendancy to overstretch.
NOTE: There is an important hereditary component to flexibility.