Active Isolated Stretching

Active Isolated Stretching - Can help you gain greater flexibility and  movement fast and safe.

Although exercise scientists, sports physiologists and others involved in the coaching, treatment and care of athletes continue to debate about the effectiveness of stretching, there is good evidence that stretching your muscles prior to undertaking physical activity is important for injury prevention. Increasingly, active isolated stretching is becoming used as a method of injury prevention and recovery from training.

Active isolated stretching is a method of muscle lengthening and of releasing tension in the myofascial tissue which encapsulates your muscles. It involves dynamic, facilitated stretching of all major muscle groups. In addition, it provides functional and physiological assistance to the restoration of superficial and deep fascial tissue.
Anyone who has played sport will probably be familiar with stretching. Leaning over to touch your toes stretches your hamstrings, holding your foot to your bottom stretches your quadriceps; right? Perhaps not! For many years, these prolonged, static (no movement) stretches were thought to be the gold standard.

There are several problems with static stretching. First, prolonged stretches result in activation of a protective stretch reflex. Muscles work in pairs along the theory of “every action has an equal and opposite reaction”. When one muscle is statically stretched, a subsequent reciprocal antagonistic muscle contracts, as the isolated muscle achieves a relaxation state. Static stretching means that you are loosening one muscle at the expense of other muscles. By contrast, active isolated stretches last for no more than two seconds. This allows the muscles to optimally lengthen, without triggering the protective stretch reflex.

A second problem with static stretches is that they actually decrease blood flow within the muscle tissue, which creates localized ischemia (lack of oxygen) and lactic acid build up. Lactic acid is the by-product of metabolism that is responsible for the burning you feel during exercise and the muscle soreness you feel after exercise. Static stretching can potentially cause irritation of or injury to local muscle, neural and tendinous tissues. None of these outcomes is beneficial to an athlete who is striving for optimal physical output. Active isolated stretches provide maximum benefit and do not result in trauma to your muscles. The active isolated stretching technique uses active movement and reciprocal inhibition to achieve optimal flexibility and joint and muscle mobility.

Active isolated stretching requires you to hold each position for between one and a half to two seconds, after which time you return to your starting position and relax. All active isolated stretches are assisted in two ways. First, it is important to contract the opposing muscle group to help move the stretched area into position. Second, whilst continuing the contraction, a rope (or your hands) is used to gently optimize the stretch. It is very important not to pull hard with your hands or with the rope. Similar to static stretching, forcing your muscles to the point of pain is not a helpful. As always, the best results will come from gentle, regular stretching.

Usually, you should perform two sets of active isolated stretches, with between 8 and 12 repetitions in each. Remember to inhale deeply during the stretching phase, and exhale slowly during the relaxation phase. If you are limited by time, performing only one set of stretches before and after your main activity will suffice. Regardless of the number of sets you do, remember to keep good form and concentrate on your technique.

The active isolated stretching technique is particularly useful to those who suffer from back pain as a result of a postural imbalance. It is also an effective injury prevention technique and can be used to increase your flexibility, mobility and muscle health, as well as reduce your risk of muscle strains and tears. For those who regularly play sport, active isolated stretching can help you to stay pain free. Since active isolated stretching also increases muscle oxygenation and nutrition, it is useful to promote growth and repair of your muscles. It also increases blood circulation which facilitates lymphatic drainage. Increased oxygenation, nutrition and drainage of your muscles lead to a faster recovery and better sporting performance. There is evidence to suggest that active isolated stretching results in realignment of collagen fibers.

Active isolated stretching can help you to improve your flexibility and improve muscle repair and recovery. It is a good idea to discuss a stretching routine with your coach or an exercise specialist to ensure you are getting the best from your stretching.