
Active Isolated Stretching
AIS (Active Isolated Stretching) is a series of specialized repetitive stretches, done in a specific order, targeting myofasical (muscular and connective tissue) injury and restriction. For those dedicated to training, AIS will enhance performance, maximize gains and reduce risk of injury.
AIS works with primary laws of the body. It allows elongation of muscle and fascial tissue without engaging the body’s protective mechanisms that would inhibit safe and effective stretching.
How does AIS work?
There are two basic principles that provide the foundation for how AIS works:
- The first is reciprocal inhibition, a process whereby, while contracting one muscle or muscle group, it’s opposing muscle or muscle group is neurologically turned off. By involving the nervous system in the stretch, muscles and facial tissue are allowed to elongate more naturally.
- The second involves bypassing the body’s myotatic stretch reflex. This is accomplished by utilizing a 1.5 to 2 second hold of each stretch. Holding a stretch for longer that this engages the stretch reflex, causing a contraction of the individual muscle or group. Avoiding the stretch reflex provides a gentler, more productive stretch, without the body’s resistance to it.
Benefits of AIS
- Greatly increases mobility and flexibility
- Reduces risk of injury
- Rehabilitates muscle, tendon, and joint injuries
- Increases circulation
- Enhances athletic performance
- Facilitates the flow of lymphatic fluid
Conditions AIS improves
- Low back pain
- Whiplash/Neck pain
- Headaches
- Sciatica/Hip pain
- Foot/Knee problems
- Shoulder injury
- Neurological disorders
- Carpal tunnel
- Plantar Fasciitis
- TMJ
- Tendonitis
- and many more…