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): Heel Sit

Because of the restriction place on ankle flexion, due to wearing ice skates designed to better support the joint, hockey players will often have limited range of motion in the ankle. Wearing skates can also restrict and weaken the calf muscle complex as well, often causing shin splints when players begin to run during drills and conditioning during the off season. The heel sit is a simple stretch to help gain some of the proper range of motion and function back in the ankle joint. You may also experience a restriction or tightness in the quad. This stretch will address this as well.

• Begin from a tall kneel position. Knees hip width apart.
• Top of the foot flat to the floor. Toes pointed straight back
• Slowly lower your hips and literally sit on your heels.
• This stretch is either really easy, or really hard. If it’s easy, spread your feet apart and see if you can sit on the floor between your feet.
• If it’s difficult, lower your hips to as far as you can comfortably go. Use your hands on the ground for support if needed.