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): Lunge / Elbow to Instep / Rotation

This is a functional stretch which serves as an excellent way to develop both active and dynamic flexibility through the torso and hips. This also serves as a good way to warm-up the entire body.

• Begin by taking a long lunge step forward with your right foot. Your left leg should be straight.
• Place your left hand on the floor, even with your right ankle.
• Trying to stay tall through your posture, slowly sink your hips until your torso is in line with your rear leg. Reach towards the floor with your right elbow.
• Pause and hold for 2 sec.
• Rotate your chest to the ceiling and reach right upwards with the right hand
• Keep that right knee from sliding outward away from your body. Keep the knee in line with the trail leg.
• Pause and hold for 2 sec.
• Place your right hand on the floor, step back and repeat with the other side.