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): Half Kneel MB / Hip Flexor

As the hamstrings become shorter, due to the functional priority changing through skating mechanics, from a primary mover in sprinting, to a primary stabilizer in skating, hip flexion and extension can become limited. As the hamstrings become tight, so will your hip flexors. The biggest fault in most hip flexor stretches, including this stretch, is players will try to stretch the hip flexor extending the hip with excessive lower back extension. Don’t arch your back during the stretch. This movement is short.

• You’ll need a knee pad, and a med ball.
• Starting from a half kneel position, place the rear knee on a pad with the rear foot on top of the med ball
• From the starting position, squeeze glute to rotate hip to pelvic neutral. Flex your abs to create a subtle forward flexion. Not a lot.
• Attempt to slowly creep your hips backwards. Do NOT arch your back.
• With glutes squeezed and hips “tilted underneath” slowly drive your hips forward without arching your back. You’ll only displace your hips a couple of inches. Pause 2 sec and repeat.