What is Active Isolated Stretching?

Active Isolated Stretching (AIS) is a technique used by massage therapists, physical therapists, trainers and other body workers to assist clients with their range of motion and flexibility. This technique was developed by kinesiologist Aaron Mattes over the course of several decades. Since most chronic pain is caused by injuries to the fibrous connective tissues - ligaments, joints, tendons, and fascia - the use of AIS is effective when massage and regular stretching are not enough. AIS can relieve chronic pain, improve range of motion and build strength. Even reduced flexibility that is commonly thought of as age-induced can be reduced and reversed with Active Isolated Stretching.

There are seven characteristics that define the AIS technique:

1. Specificity. Each AIS stretch targets an individual muscle or part of a muscle, instead of a large muscle group. In this way, through proper assessment, the practitioner can isolate and work on, the specific area or areas in need of treatment.

2. Active initiation. Each Isolated Active Stretching movement is initiated by the client and then assisted by the practitioner. Muscles work in pairs and when one half of the pair is working, the other half is relaxing, this is called reciprocal inhibition. By having the client initiate the movement the stretch is enhanced by the process of reciprocal inhibition. The relaxation of the non-working muscle helps the stretch to be more effective. In addition, the working muscle and fascia are increasing in temperature and becoming more flexible in doing so.

3. Incremental assists. The range of motion is able to be incrementally increased as the practitioner, with each repetition, assists the client a little bit further than the time before.

4. Gentle motion. The stretch reflex describes a defense mechanism the body uses to keep muscles from stretching too far and too fast. The stretch reflex will cause the muscle being stretched to reflexively contract. By moving gently, activation of the stretch reflex is delayed and therefore you are not fighting the body as can happen when doing static stretches.

5. Brief duration. In order to completely avoid the stretch reflex, you hold the stretch for only two seconds. Static stretching (holding the stretch for long periods of time) can decrease blood flow in the muscle and lead to the buildup of lactic acid and other waste products in the muscles. The tendons and ligaments may get stretched more than the muscles using static stretches.

6. Multiple repetitions. Active Isolated Stretching achieves results quickly by using 6 to 10 repetitions of short stretches.

7. Deep breathing. As with any movement, AIS is more effective with proper breathing. The client coordinates the movement with deep breathing to oxygenate the muscles and encourage relaxation of the muscles. The exhale is performed in conjunction with the stretch portion of the movement.

Active Isolated Stretching helps prevent injuries, reduce pain and improve degenerative conditions. Most of the techniques can be done on your own with a few tools and proper instruction or you can be assisted by a practitioner.

I have even found that using the principles of Active Isolated Stretching with normal stretches I do, such as forward bends, makes them much more effective and less painful.

I invite you to visit with me today to learn more about fitness and natural, holistic health, including Aura Patch products.

http://wellspringsandiego.com/ or http://naturalhealththerapies.org/

Kristine Clemenger, Holistic Health Practitioner