Ballistic Stretching

How to do it

1. Stand with feet hip-width apart and choose one major muscle group to target, such as the hamstrings via a standing forward hinge.
2. Hinge forward from the hips with a soft bend in the knees and let your fingertips drop toward the floor to reach the end of the comfortable range.
3. From that end range, add small, quick bounces of two to three inches, feeling a brief pulse through the back of the thighs and calves with each bounce.
4. Exhale on each downward bounce and inhale as you rise slightly between pulses, keeping the bouncing rhythm steady rather than jerky.
5. Perform 15 to 20 bounces, or about 20 to 30 seconds of continuous pulsing, before returning upright.
6. Stand up slowly through a flat back and avoid snapping the joint past its end range, which is the most common fault with this bouncing style.