Active isolated stretching was created by kinesiologist Aaron Mattes more than 30 years ago. An active isolated stretch can improve your flexibility, reduce pain, and improve exercise performance without causing injury.
What are the pros and cons of active stretching?
Why should you stretch
- ✅ Improves flexibility and mobility.
- ✅ Improves posture and alleviates back pain.
- ✅Trains specific skill requirements.
- ✅ Relaxes the muscles and the mind.
- ❌ Prevent injuries.
- ❌ Does not directly improve mobility.
- ❌ Stretching does not prevent, relieve muscle soreness, or aid in recovery post-workout.
What distinguishes active isolated stretching?
Active isolated stretching differs from other types of stretches because it may use external objects like resistance bands. This form seeks to increase the range of motion at the joints by increasing the length or elasticity of the connective tissue (e.g., muscle, fascia).
How long should you hold an active isolated stretch?
Two to three seconds The body is put in the best anatomical position both to maximize an isolated stretch and to warrant safety. You hold each position for only two to three seconds; then you return to the start position and relax. The stretch is repeated eight to 12 times for optimal results.
Does active isolated stretching work?
The Benefits of Active Isolated Stretching Neuromuscular re-education: AIS engages your muscles and brain in each movement and stretch. Each time you reach a new range of motion, you produce a new neural pathway. Increases flexibility: At some point, you tricked your body into believing that stretching was limited.
What is isometric stretching examples?
8 isometric exercises to try
- Wall sit. Wall sits focus on improving the strength in your thighs, specifically your quadriceps muscles.
- High plank hold. The high plank hold is an effective way to engage many muscles in your body.
- Side plank.
- Low squat.
- Overhead hold.
- Glute bridge.
- Calf raise and hold.