3 posts tagged “stretching”

As stated in my previous blog, AIS stretches are held for only 2 seconds as opposed to a longer period of time.  Holding the stretch for 2 seconds keeps your muscle's myatic reflex from kicking in (an involuntary contraction within the muscle to help keep it from tearing) which, in turn, helps you facilitate a deeper stretch throughout each AIS repetition.

Other than keeping the myatic reflex in check, what are the benefits of Active Isolated Stretching?

AIS:

* Increases blood flow within the muscle tissue.

* Decreases lactic acid buildup within the muscle tissue due to increased oxygen to the muscle tissue.

* Speeds removal of toxins in the muscles.

* Contracting the opposing muscle (such as your quads) before you stretch the intended muscle(s) (such as the hamstring) causes the muscle to automatically relax, thus a deeper stretch.

* Relief or muscle sorness and muscle spasms.

* Can reduce and even eliminate chronic pain.

* Improving balance.

* Increased range of motion of the joints.

Try AIS for a week or so prior to and after your workout and see if you don't feel a difference in your flexibility and athletic performanc.  

Today was an off or recovery day for me.  My hamstrings and glutes were really tight, so in order to not potentially injure myself I decided that I should not workout today but to stretch instead using active isolated stretching because I am in PAIN!  Since my calves and hamstrings tend to always be tight in some areas I make sure I stretch them often. 

Static stretching or holding a stretch for 20 - 30 seconds and up to 60 seconds per muscle is probably the most common method of stretching because it's simple and user friendly and gets the job done. 

Active Isolated Stretching (or AIS) is a method used frequently by athletes because it can help improve an athlete's performance due to the increased range of motion of the muscles.  That's helpful for any athlete, pro or not.

This may be the first time many of you have heard of AIS.

AIS stretching are held for only 2 seconds as opposed to a longer period of time.  Holding the stretch for 2 seconds keeps your muscle's myatic reflex from kicking in (an involuntary contraction within the muscle to help keep it from tearing) which, in turn, helps you facilitate a deeper stretch throughout each AIS repetition.

Here's an example of an AIS stretch for your hamstrings:

1. Sit on the floor (easiest for most people) with one leg bent and the other stretched out.  Your legs should look like a backwards 4.

2. Activate (contract or squeeze) your the quad of the outstretched leg.

3. Gently reach toward the toe of that leg with both arms and hold for 2 seconds (1 Mississippi, 2 Mississippi).

4. Release the stretch and the contraction.

5. Repeat steps 2 - 4 for 10 repitions total.

You will see that you can stretch just a little bit farther each time and you will feel noticeably more flexible when you are finished.

That's the basics of AIS for now...I'll try to get to Part 2 tomorrow.

Sabrina Peterson

Personal Trainer and Corrective Exercise Specialist

According the the latest U.S. Department of Health guidelines, we adults should aim for 2 1/2 hours of exercise per week. Or basically 30 minutes of physical activity 5 days a week because Americans were just exercising too much!

Ok, ok, I jest.

It seems the guidelines from a few years ago have been scaled back by about half.  In 2002, the guidelines were one full hour of exercise per day for adults to maintain health and weight. 

I have to both agree and disagree with both guidelines, old and new. 

With approximately 25% of the U.S. adult population medically obese there is a need for all of us to get off our butts and sweat a little (or a lot) on a regular basis.  Some exercise is way better than none even if it's only 30 minutes one or two times a week.  It really should be three times a week, but if you are not someone who exercises regularly you gotta start somewhere. 

I'm not advocating doing less exercise, but again, some is better than none.  For busy people, thirty minutes of physical activity 5 days a week is very doable.  I will advise that in addition to the 30 minute minimum you should add a 5 minute cool down and 3-5 minutes of stretching. 

Remember that the 2 1/2 hour recommendation is the bare minimum required to improve health.  If you need to lose weight (body fat) you need 30 minutes to 1 hour of aerobic exercise 3-5 days a week.  Make sure you are also getting 20 minutes of resistance training at least 2X per week as well.

If you workout daily I know I don't need to remind you to take at least one day a week off from exercise to allow your body to fully recover.  

Just get moving, or as Nike advocates....JUST DO IT!

Sabrina Peterson

Personal Trainer and Weight Loss Coach, Corrective Exercise Specialist