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Active Isolated Stretching
Traditional, static stretching advocates prolonged holding of a stretch, which can decrease the blood flow to the area and cause lactic acid buildup, irritating or injuring soft tissue. Prolonged stretching can also trigger the protective myotatic reflex contraction, which tightens and irritates the muscle.
The consequential irritation, injury, and tightness is the opposite reaction of what one hopes to accomplish with a stretching routine.
AIS, on the other hand, employs short stretches of about 2 seconds, so the stretched area can relax without triggering a protective reflex. Blood flow is not inhibited, so oxygenation and nutrition of myofascial structures continues. The muscles are able to safely lengthen, increasing their flexibility.
Benefits of an AIS program include:
- Improved preparation for athletic activity.
- Increased flexibility of myofascial structures which allows athletes to reach peak performance quickly and sustain it for longer periods of time.
- Removal of metabolic waste products.
- Removal of lactic acid build up reduces muscle stiffness and allows muscles to recuperate faster.
- Reduced risk of muscle, tendon, ligament, and joint injuries.
- Reduced postural tightness due to aging.
- Rehabilitation of muscle, tendon, and ligament injuries.
- Stimulation of the flow of lymphatic fluid that allows the body to channel waste and toxic products out of the body.
- Enhanced athletic performance in conditioning - optimal flexibility requires less energy expenditure in movement, allowing for increased stamina and performance enhancement of speed, agility and strength.
- Promotion of higher performance in athletes as a result of increased muscle power and elasticity.
