Why Active Isolated Stretching (AIS)
Active Isolated stretching is very different from traditional stretching protocols. In "traditional" stretching you hold a stretch for 30 to 45 seconds (static stretching) or you are forced into a stretch (PNF). The problem with this is that you evoke a self protective mechanism know as "stretch reflex". This is a self protective mechanism that the muscles have, because they are smarter than we are, that tells the muscle to protect itself after 2 seconds. So the muscles are doing exactly the opposite of what we actually want them to do. The muscle, in order to protect itself, begins to' shorten, completely negating our goal of "stretching". The flexibility gains that we ''DO'' see are, unfortunately, ligaments and tendons. NOW you're in for trouble!
The purpose of stretching with AIS is as follows:
• Increase and maintain complete range of motion of the joint• Relieve muscle soreness. Light exercise promotes a better supply of blood and oxygen to the muscles than complete rest and should be pursued unless severity of injury to muscles or joints precludes further activity
• Help improve our capacity for activity. Stretched muscles require less energy for completion of movement
• Assist in decreasing unnecessary neuromuscular tension, promoting general body relaxation, and reducing emotional stress
• Relieve muscle-joint stiffness associated with the aging process
• Increased musculotendinous extensibility. Muscles can be stretched 1.6 times its resting length before it tears
• Elongate the facia. Facia provides the binding together muscle support system. Elasticity varies between individuals and is a major reason some individuals experience slower progress in flexibility attainment
• Helps prevent joint sprains, muscle strains or tears including preventing re-injury to previous joint and muscle trauma
• Major part of the pre-activity warm-up increasing tissue temperature by an increased metabolic rate
• Help provide greater potential of physical and athletic skills
• Reduction of tightness that may contribute to pain, spasm or cramping
• Provides an important adjunct toward recovery during the rehabilitation process
For more information on AIS, either therapeutically or as an adjunct to your fitness program contact A.J. Maldonado for an appointment.
Start feeling better immediately with Active Isolated Stretching.