Printable version of Healthy Foundations
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That's a Stretch
A stretch is a stretch, right? Well, turns out not all stretching is equal.
For the past 25 years, so-called static or gradual stretching has been considered the right way to stretch. This is a slow, gradual stretch that you hold for 15 to 30 seconds. You can choose from dozens of static stretches, for almost every major muscle group; some of the stretches are almost instinctive, like the arms-reaching-for-the-sky stretch that many of us do when we first wake up in the morning.
But recently, a new form of stretching called active isolated stretching (AIS) has gained popularity, especially among athletes, massage therapists, personal trainers, and other professionals. AIS allows the body to repair itself and to prepare for daily activity.
Prolonged static stretching actually decreases the blood flow within the tissue creating localized ischemia, or insufficient blood supply, and lactic acid buildup. This can potentially cause irritation or injury, similar to the effects and consequences of trauma and overuse.
What is active isolated stretching?
The AIS technique involves holding each stretch for only two seconds. This method of stretching is also known to work with the body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints and fascia, the strong connective tissue binding muscles, organs, and other soft structures of the body. AIS involves brief contractions of the agonist muscle to help stretch the opposite, or antagonist, muscle (the quadriceps versus the hamstrings, for example).
AIS, created by Aaron Mattes,can help alleviate problems associated with many overuse injuries such as carpel tunnel, tennis elbow, lower back problems, and other ailments resulting from a lack of flexibility.
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.
How AIS benefits the body
One of the greatest benefits of active isolated stretching is that it can improve muscle effectiveness. As we age, our muscles become increasingly inelastic. AIS can make substantial improvements in muscle elasticity, adding renewed life and spring to tired out old muscles.
AIS also can help prevent injury. It reduces the workload in most sports by removing tightness so you can swing your limbs more freely. It transports oxygen to sore muscles and quickly removes toxins from the muscles, so recovery is faster. AIS works as a deep tissue massage technique because it activates muscle fibers during stretching.
Proper stretching should allow muscles to increase blood flow and oxygenation to flush out waste products such as lactic acid. Even if you are an avid stretcher, you will be amazed by how specifically you stretch exactly where you need it most. It is critical to stretch one muscle at a time, and active isolated stretching does just that because it is isolated.
Source: Stretchingusa.com and Lifefitness.com
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