Active Isolated Stretching (AIS) Principles

1. The Five I’s of Isolated Stretching

2. Identify the specific muscles to be stretched.

3. Isolate the muscles to be stretched by using precise localized movements.

4. Intensify the contractile effort of the agonist muscles opposite to the antagonist muscles that are reciprocally relaxing and lengthening on the opposite side of the joint. Reciprocal innervation of the muscles to contract will also simultaneously reciprocally inhibit the opposite side muscle to relax and lengthen.

5. Innervation Reciprocal innervation (tissue signaled to contract) contracting action of a muscle or muscle group (agonist) which is neurologically encourage to contract while the opposite side (antagonist) muscled are neurologically prepared to relax.

6. Inhibition Reciprocal inhibition reaction of a muscle or muscle group which is neurologically signaled to relax while the opposite side (agonist) muscle receive nerve signal to contract.

7. Increase local blood flow, oxygen, and nutrition to tissues before and after activity. The contracting muscles are major vehicles used to deliver blood and oxygen. Repetitive isotonic muscle contractions deliver greater amounts of blood, lymph, and nutrition to specific regions than static or isometric muscle contractions. Numerous repetitions are an important consideration in a thorough warm-up or post activity recovery process.

8. The fuel for muscular action comes from the burning of fatty acids and glucose in the presence of oxygen. The glucose comes from stored muscle fuel (glucose) and from the blood. If oxygen is lacking the muscles get energy by converting glucose to lactic acid, a waste product that causes muscle to fatigue. Regular breathing during muscular exertion decreases this fatigue. Regular breathing during muscular exertion decreases this fatigue. Breathe regularly and avoid holding your breath, even for short periods. Establish the following breathing rhythm when stretching: exhale during the work phase of stretching. Exhalation encourages muscle relaxation. Inhale as the body part returns to the starting posture.

9. For maximum safety, stretch the muscles and connective tissue (fascia) to the degree where the myostatic (stretch) reflex is activated and move beyond to the point of light irritation. Stretch gently for 1 1/2 to 2 seconds providing less than one pound of assistance, release the pressure, return to the starting position and repeat the prescribed number of repetitions. Releasing the pressure on the tissues being stretched at the point of light irritation helps prevent the reversal contraction of the tissue triggered by the stretch reflex. Intentional prolonged violation of the stretch reflex may result in soreness from overstitching or scar tissue from tissue tearing.

10. Stretching is a daily requirement. Muscles shorten, stiffen, or become tense from work, training, posture, gravity, or stress. Tissue can be revitalized by proper nutrition, rest, and exercise. Exercises such as Active Isolated Stretching help restore full joint movement, decrease tissue soreness and fatigue, increase tissue pliability and improve posture.

11. Overstretched Principle: Range of movement will not be maintained unless the existing limit is reached regularly (daily), nor will it be improved unless that limit is exceeded. Increased flexibility is achieved by properly implementing a movement that exceeds the momentarily existing range of motion.

12. Reversibility: The cessation of regular specific training causes more loss in mobility (flexibility, joint ROM) than other elements such as strength and endurance. Gross flexibility is lost gradually. Specific isolated flexibility should be included as part of the training routine, exercise session, or as a a separate specific unit.

13. Comparing and Competing: There is a great potential for overstitching in exercise class and during team flexibility workouts, where a wide range of abilities exist. Individuals should not be competitive when it comes to stretching; instead they should stay tuned to their own bodies.

14. Gradualism: The development of flexibility takes time. Some people develop flexibility quite rapidly, while others may require many sessions to reach the same level. Set realistic goals for yourself and progress with consistent, daily effort. Active Isolated Stretching epitomizes efficient stretching with maximum results.

15. Relaxation: Other than stretching itself, relaxation is the most important factor in developing flexibility. Fatigue results from tension in contracted muscle, inflexibility, insufficient blood and oxygen and limited nutritional supply to the tissues. The ability to relax is important because it decreases tension, which increases the ability to function effectively and efficiently.

16. Mindset: A positive mental attitude is important. Without a positive mindset, the best possible results cannot be achieved. Believing it is possible, knowing specifically how and what to do as you work for consistency and exactness of detail.