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): Seated 90/90 / Overhead Reach

Perform this stretch combines a 90/90 Hip Internal /External rotation stretch with a lateral upper body stretch. The Overhead reach will help open the Obliques, Intercostals and Lats along with Triceps and Chest.

• Begin in a seated 90/90 Hip Int/Ext Rotation position. Sit on the floor with your legs extended straight out in front.
• Rotate one leg into internal rotation and the other into external rotation until your thighs are 90 degrees to each other.
• Keeping back flat, lean slightly forward
• From this seated position, place your left elbow on the floor to the side.
• Keeping the other arm straight, reach overhead keeping the arm in line with the upper body.
• Pause for 2-3 sec, return to the original starting position, switch hip position and repeat in the other direction.