Stretch
Assisted Active Isolated Stretching
Assisted Active Isolated Stretching
This stretching technique works by contracting the opposing muscles. This sends signals to the brain to relax the other muscle, which provides an ideal situation to stretch it. Repeating the stretch so frequently increases the flow of blood and nutrients to the area – this gives the muscle the ability to recover more quickly. And when you only hold the stretch for 2 seconds, it keeps the myotatic stretch reflex from activating as well as overstretching the muscle. As an added bonus, it also aids in increasing range of motion.
The controlled breathing assists in increasing oxygen to the muscles. This lessens the buildup of lactic acid which contributes to the soreness in muscles. It also is a contributor to injuries.
Because AIS is what’s called “active” stretching (meaning the person stretching is performing the stretches using their own body parts rather than assistance), it causes reciprocal inhibition. This means that when one muscle contracts, another one relaxes. That is the perfect time to begin stretching the muscle to achieve optimal flexibility.
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Why 2 seconds?
Assisted Active Isolated Stretching
For years, 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. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues, similar to the effects and consequences of trauma and overuse syndromes. 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. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma.
Certified Stretch Coach
Certified Stretch Coach
Barb Busch
I love helping people live healthier and fuller lives! I’m passionate about helping people gain mobility, avoid injury, and move without pain. As a certified stretch coach with over 40 years of ballet training and teaching experience, I can provide the proper technique, alignment, and posture to get the most out of assisted stretching. In my free time, I enjoy taking ballet classes, traveling, and hiking. I love spending time with my family and my two doggish cats, Pippin and Gandalf.
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