Who uses active isolated stretching?

Active Isolated Stretching (AIS) is recommended by many coaches and physical therapists. The basic principle is that if a muscle is stretched too far, too fast for too long, after about 3 seconds it will have a natural recoil action to prevent tearing.

How do you perform active isolated stretching?

Isolate the muscle to be stretched by actively contracting the opposite muscle….What is Active Isolated Stretching?

1. Isolate the muscle to be stretched.
2. Repeat the stretch eight to 10 times.
3. Hold each stretch for no more than two seconds.
4. Exhale on the stretch; inhale on the release.

Why is active stretching isolated?

In addition to learning how to stretch for a life-time of physical health, active isolated stretching benefits you with increased circulation, reduced risk of injury, improved posture, greater muscle strength, faster healing times, relaxed muscles and increased muscle potential.

What is AIS in physical therapy?

Developed by Aaron Mattes in the mid-1980s, the AIS technique lengthens the affected muscles without triggering a reflex contraction, eventually increasing one’s range of motion and flexibility.

What is AIS exercise?

Active Isolated Stretching (AIS) is a technique that lengthens and strengthens muscle tissue. Our muscles have two major functions: to contract or relax. The idea of AIS is to hold a stretch for one to two seconds, relax, and then repeat the movement for 10 to 15 times for one to two sets.

What is AIS therapy?

Active Isolated Stretching (AIS) is one of the methods of stretching most used by today’s athletes, massage therapists, personal/athletic trainers, and professionals. Active Isolated Stretching allows the body to repair itself and also to prepare for daily activity.

How long is an active isolated stretching?

two seconds
Performing an Active Isolated Stretch of no longer than two 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.

Which type of stretching is used in AIS to elongate muscle for 2 seconds specifically to optimize and oxygenate tissues without triggering the stretch reflex?

Active Isolated Stretch
Performing an Active Isolated Stretch for only two seconds allows the target muscle to optimally lengthen without triggering the protective reflex that naturally resists the stretch by contracting the very muscle that is elongating.

What is AIS spine?

Adolescent idiopathic scoliosis, also called AIS, is a condition that affects children between the age of 10 and young adulthood and is characterized by the presence of an abnormal curve of the spine to the right or the left in the shape of an S or a C. Adolescents with scoliosis are generally healthy.

What type of stretching is best for improving flexibility?

Static stretching is arguably the most popular type of flexibility exercise. It involves moving a muscle into a lengthened position and holding the stretch for an extended period of time, typically 10 to 60 seconds. An effective static stretch may cause mild discomfort, but it should not be painful.

What is the Asia test?

An American Spinal Injury Association (ASIA) exam is a standard physical to help: Determine which parts of the body are working normally and which parts are affected by the spinal cord injury. Classify the level of your spinal cord injury. Predict your recovery from the injury.

What is an example of active stretching?

One example of active stretching is lying on your back on the floor and lifting a straight leg to the ceiling until you feel your hamstring stretch.

What is active isolated stretching?

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.

What is the AIS technique for stretching?

The AIS Technique Deep, Superficial Fascial Release. Performing an Active Isolated Stretch of no longer than two 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.

How long should stretching last?

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 actually decreases the blood flow within the tissue creating localized ischemia and lactic acid buildup.

What is myofascial release stretching?

These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma. Aaron Mattes’ myofascial release technique, which also incorporates Active Isolated Stretching, uses active movement and reciprocal inhibition to achieve optimal flexibility.