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): Kneeling Adductor

Poor skating mechanics lead to over development of some muscle groups and under development of others. Overdeveloped muscle often becomes shortened due to lack of proper stretching. As the skating stride becomes shortened, the external rotators also become weak and tight. As is often the case, the antagonistic muscle group will also become tight and less efficient. In this case, that’s the groin or leg adductors. The typical on-ice groin stretch can often put the lower back into extension causing lower back pain. This stretch is safer and more effective.

• Begin from a tall kneel position. Knees hip width apart.
• Lean forward and place hands on the floor, shoulder width.
• From a quadruped position, straighten one leg out. Attempt to place the foot as close to hip height as possible. Foot dorsi flexed and flat to the floor.
• Rock your hips back and attempt to perform a heel sit with the other leg.
• You can also attempt to externally rotate the foot of the straight leg out and up