Active Isolated Stretching

We have long known the value of stretching muscles and joints to achieve flexibility and mobility. There are many types of stretching or flexibility exercises that are practiced today. A common type is static stretching, where you hold a stretch, for sometimes up to a minute. Another type is ballistic (bouncing) stretching. These types of stretching have been found to cause muscle soreness or even injury in some cases.

Active Isolated Stretching (AIS) is a revolutionary form of stretching which gives you strong and flexible muscles without the soreness. As the name implies, this type of exercise works by actively contracting the muscle opposite the targeted muscle, allowing it to relax before the stretch.

AIS can be used with adults, athletes, children who play sport and the elderly, who are trying to maintain balance, increase flexibility and alleviate pain. Physiotherapists use it in the treatment of Carpal Tunnel Syndrome, common sports injuries, scoliosis, pulled hamstrings and back pain, among other conditions.

How AIS works:

  • Aim to stretch one muscle at a time
  • Actively contract the muscle opposite the isolated muscle
  • Stretch gently, yet quickly – hold for maximum two seconds
  • Release the stretch
  • Repeat two to five times

Active Isolated Stretching is a form of natural healing therapy that increases range of motion and allows the body to function more efficiently. This form of exercise is also employed by massage therapists, doctors and fitness trainers, as well as athletes wanting to improve overall performance and reduce risk of injury. One added advantage is that it can be easily learned and requires no expensive equipment.

The benefits of Active Isolated Stretching are as follows:

  • Relieve pain through correcting posture and balance
  • Prevent injuries: increased flexibility, healthy muscles, tendons and ligaments lead to a reduced risk of injury
  • Faster recovery: if you do become injured, Active Isolated Stretching improves oxygen and nutrition supply to the area, thus promoting growth and repair
  • Improved circulation and lymph drainage to remove waste
  • Improved mobility and flexibility leading to enhanced performance and endurance

More and more people are turning to natural means of healing and maintaining health. Active Isolated Stretching offers a viable alternative for anyone – not just athletes – interested in overall health and fitness.

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