AIS

So how does AIS differ from the myriad of modalities available for aches, pains and greater athletic performance?

There are three main principles of AIS that will help you understand this method of flexibility.

First, active isolated stretching uses your body's own laws to facilitate the results I am speaking of. The stretches are held for only 1.5-2 seconds, and are completed in repetitions.

The reason for this is that when a stretch is held for longer than two seconds, a protective mechanism called "myotatic stretch reflex" is triggered. This reflex happens in your body under many normal circumstances. However in elite performance, injury rehabilitation or the desire to instill lasting changes in the body, this reflex is undesirable.

The aforementioned is true because when the myotatic stretch reflex is initiated (by holding stretches for more than approx. 2.5-3 seconds), the muscle being stretched will begin to contract, creating what is known as an eccentric contraction - something we do not want to happen.

Allowing the myotatic stretch reflex to occur while stretching causes oxygen to be depleted from the tissue being stretched. Reduction of oxygen is the opposite of what you want to happen in a rehabilitation or performance situation.

Secondly, the stretches performed in this technique are "active"-- meaning the person being stretched actually helps move their own body part with their own muscles, before any assistance with a rope (if done alone) or a therapist (if treated by therapist) is initiated.

This active movement causes "reciprocal inhibition" (Sherrington's law). Simply put, when a muscle contracts, another muscle called the "antagonist" (the opposite) muscle is shut off.

The perfect environment to stretch a muscle is when it is relaxed. Active Isolated Stretching achieves this concept with every stretch.

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