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): Alternate Lateral Squat / Toe Up

This is a functional stretch which serves as an excellent way to develop both active and dynamic flexibility through the hips.

• Begin with a wide stance. Feet pointed forward.
• With arms held out in front, trying to stay tall through your posture, laterally lunge as low as possible while keeping the foot flat to the floor
• Pause and hold for 2 sec.
• From the lowest range of motion. Rotate the opposite foot up.
• Pause and hold for 2 sec.
• Return to the starting position and repeat the other direction