What is Active Isolated Stretching?
- Siobhan Coleman "The Stretcher"
- Jan 15, 2020
- 1 min read
Updated: May 9, 2022
Active Isolated Stretching & Strengthening (AIS)
A corrective system created to bring the whole body back into balance through dynamic, assisted stretching and strengthening exercises. The AIS method is an extremely effective way to improve flexibility, joint mobility and restore tissue quality.
The Science Behind the AIS Method
The AIS technique is practiced by actively moving into a range of motion and holding the position for no longer than two seconds. This is a type of dynamic stretching is known to be one of the most effective ways to improve flexibility. By keeping the hold time at or less than two seconds, it helps prevent your protective stretch reflex from kicking in. This allows you to move deeper into a range without causing any trauma to your soft tissues. In addition, the AIS method uses the science of reciprocal inhibition to achieve your optimal joint range of motion and flexibility. AIS strengthens your muscles while you are stretching them. This helps to improve muscle recruitment and joint stabilization.
What Type of ailments is it good for?
Hamstring Tears or Strains
Osgood- Schlatters & Jumpers Knee
Golfer's elbow/ Tennis Elbow
Shoulder Impingement
Chronic Low Back Pain & Tightness
Thoracic Outlet Syndrome
Chronic Upper Back Pain & Tightness
Post stroke
Multiple Sclerosis
How does it help?
Reduces tightness and pain
Improves mobility and strength
Improves muscle recruitment
Restores damaged tissue and function
Releases tightness in fascia
Unlocks tightness in joints
Improves the natural range of motion.
Do you have a flexibility question for me? Send me a message! Select questions will be considered as topics in future blog posts.
This is a great breakdown of Active Isolated Stretching really fascinating how it avoids the stretch reflex to safely improve flexibility! I’ve personally struggled with tightness in my lower back, and AIS sounds like something worth trying. Also, during recovery phases, I’ve found services like Electronics Assignment Help useful for staying on top of my studies while focusing on physical rehab.