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): Toe Grab / Squat

This is a functional stretch which serves as an excellent way to develop both active and dynamic flexibility through the hips.

• Begin by standing tall, with feet hip width apart. Feet slightly turned outward.
• Trying to stay tall through your posture, lower your hips as low as possible.
• Press your knees out with your elbows to help improve depth.
• Pause and hold for 2 sec.
• Grab the front of your feet and attempt to fully straighten your legs.
• You may not succeed the first couple of times.
• Pause and hold for 2 sec.
• Repeat for 10 reps