ACTIVE ISOLATED STRETCHING (AIS)

The Active Isolated Stretching (AIS) method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes.

Over the past few decades many experts have advocated that stretching should last up to 60 seconds. For years, this prolonged static stretching technique was the gold standard. However, prolonged static stretching decreases the blood flow within the tissue creating localized ischemia and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues, like the effects and consequences of trauma and overuse syndromes.

Performing an Active Isolated Stretch of no longer than 2.0 seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma.

Active Isolated Stretch (AIS): Supine Lying Hamstring

Hamstring stretches performed from a lying; supine position and are very effective on stretching this muscle group while also being the least stressful on the lower back.

• Sit on the floor with your legs extended straight out in front of you.
• Keeping both legs straight, roll onto your back until both legs are perpendicular to the floor.
• Wrap a towel, band or strap around the ball of one foot.
• While activating your core, keeping your lower back pressed to the floor, and both legs straight, slowly lower your free leg towards the floor
• Pause for 2 sec and return the free leg to the starting position.
• Repeat for 5 reps and then switch legs