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): Downward Facing Dog / Pigeon

The Up Dog / Pigeon stretch is a dynamic mobility exercise which combines both upper body and lower body movements. The first movement, the Up Dog, focuses on opening the shoulders, specifically the lats and upper back, while stretching the hamstrings, calves, ankles and feet. The second part of the movement, the pigeon, focuses on hip mobility stretching the external hip rotators,

tensor fascia latae (TFL), Hip Flexors, pectineus, and hip adductors. 

• Begin from a kneeling position
• Lean forward and place both hands, with straight arms, slightly in front and just outside your knees
• Extend one leg forward with a bent knee. Attempt to have the shin angle perpendicular to your body. Your forward knee should be placed slightly outside your hips.
• At the same time, lower your hips, extending the opposite straight behind you
• Keep your body flat in spine neutral position as you lower your hips.
• Hip level will depend on hip flexibility.
• Hold this position for 2-3 sec and return to the starting position.
• Alternate legs for 3-5 reps