Experience the transformative benefits of Active Isolated Stretching (AIS) at Strike Stretching &Massage. With sessions priced at $125 for 60 minutes, $190 for 90 minutes, and $250 for 120 minutes, you can choose the duration that best suits your needs and schedule. Through targeted stretches and dynamic movements, AIS can enhance flexibility, strength, and circulation, promoting overall wellness and mobility. Whether you seek to improve range of motion, reduce muscle tension, or alleviate discomfort, my expertise in AIS can help you achieve your health and fitness goals effectively and safely.
In the quest for improved flexibility, mobility, and overall physical wellness, many turn to various stretching techniques. One method that has gained popularity for its effectiveness and unique approach is Active Isolated Stretching (AIS). Developed by Aaron .L Mattes, AIS is a dynamic stretching technique that targets specific muscles and connective tissues to improve range of motion, enhance athletic performance, and prevent injuries. Let’s explore the principles, benefits, and application of AlS in detail.
What is Active Isolated Stretching (AIS)?
Active Isolated Stretching is a dynamic stretching technique that involves the methodical stretching of targeted muscles and connective tissues for short durations (1-2 seconds) with the assistance of a partner or a tool. Unlike static stretching, where a stretch is held for an extended period, AlS emphasizes repeated, gentle stretches to gradually lengthen muscles and improve flexibility.
Principles of Active Isolated Stretching
1. **|solation:** AlS targets specific muscles or muscle groups, allowing for precise stretching and avoiding unnecessary strain on other muscles.
2. **Assistance:** A partner, strap, or tool a s s i s t s in the stretching process, helping achieve a deeper stretch without exerting excessive force.
3. **Repetition:** Each stretch is repeated multiple times, allowing the muscle to relax and lengthen gradually.
4. **Controlled Movement:** Stretching is done in a controlled manner, focusing on the muscle’s natural range of motion to avoid overstretching or injury.
5. **Short Duration:** Each stretch is held for only 1-2 seconds, which prevents the stretch reflex from engaging and allows for a more effective stretch.
Benefits of Active Isolated Stretching
1. **Improved Flexibility:** By targeting specific muscles, AIS helps improve flexibility and joint range of motion.
2. **Enhanced Athletic Performance:** Increased flexibility and mobility can lead to improved performance in sports and physical activities.
3. **Injury Prevention:** Regular practice of AlS can help prevent muscle strains, tears, and other common injuries.
4. **Faster Recovery:** Stretching helps improve blood flow to muscles, aiding in quicker recovery after workouts or injury.
5. **Reduced Muscle Soreness:** Stretching can alleviate muscle soreness and stiffness, especially after intense physical activity.
How to Perform Active Isolated Stretching
1. **Warm-up:** Begin with a light aerobic warm-up to increase blood flow to the muscles.
2. ** Target Muscle:** Identify the specific muscle or muscle group you want to stretch.
3. **Stretching Position:** Move into a position where the target muscle is comfortably stretched.
4. **Assistance:** Use a partner, strap, or tool to assist in the stretch, applying gentle pressure.
5. **Hold and Release:** Hold the stretch for 1-2 seconds, then release and return to the starting position.
6. **Repeat:** Repeat the stretch 8-10 times, gradually increasing the intensity of the stretch with each repetition.
.7 **Cool Down:** Finish with a light cool-down to relax the muscles.
Incorporating Active Isolated Stretching into Your Routine
- **Pre Workout:** Perform AlS as part of your warm-up routine to prepare your muscles for exercise.
- **Post-Workout:** Include AlS in your cool-down to help relax and stretch out muscles after physical activity.
- **Regular Practice:** Aim to incorporate AlS into your routine 2-3 times per week to maintain flexibility and mobility.
Active Isolated Stretching offers a unique and effective approach to improving flexibility, mobility, and overall physical wellness. By targeting specific muscles and using controlled, repetitive stretches, AlS can help enhance athletic performance, prevent injuries, and promote faster recovery. Whether you’re an athlete looking to improve performance or someone seeking to enhance flexibility, AlS can be a valuable addition to your fitness routine.
