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There are many types of stretching or flexibility exercises that are practiced today with fitness enthusiasts, athletes and others. One of the more common type is called static stretching, which is when you hold a stretch for 15-30 seconds and sometimes for as long as 60 seconds. Another type of flexibility training is called ballistic stretching. Ballistic means, "to bounce." This method is not practiced very often due to the potential strain such as muscle pulls and tears it can cause, but ballistic stretching has been practiced with certain athletes.
Active isolated (AI) stretching is a newer approach to the traditional methods of stretching and has only recently been brought to the public's attention. One of the greatest benefits of AI stretching is that it can improve athletes' effectiveness. As we age, our muscles become increasingly inelastic. AI stretching can make substantial improvements in muscle elasticity, adding renewed life and spring to tired out old muscles. Deep muscle stretching has allowed even Olympic athletes to transform incredible strength into explosive power. AI stretching also can help prevent injury. It reduces the workload in most sports by removing tightness so you can swing your limbs more freely. It transports oxygen to sore muscles and quickly removes toxins from the muscles, so recovery is faster. AI stretching works as a deep tissue massage technique because it activates muscle fibers during stretching
Even is you are an avid stretcher, you will be amazed by how specifically you stretch exactly where you need it most. It is critical to stretch one muscle at a time, and AI stretching does just that; because it is isolated.
Proper stretching should allow muscles to increase blood flow and oxygenation to flush themselves of waste products such as lactic acid. Stretching with bouncing and pulling, such as ballistic stretching mentioned earlier, tightens up every system the muscle uses to heal itself. This can set oneself up for injury.
How AI stretching works:
- Prepare to stretch one muscle at a time.
- Actively contract the muscle opposite the isolated muscle. This allows the isolated muscle to relax in preparation for its stretch.
- Stretch it gently and quickly - hold the stretch for no more than two seconds.
- Release the stretch before the muscle reacts to being stretched (by going into its protective contraction, or the stretch reflex).
- Repeat two to five times.
AI stretching benefits the body by making it:
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More efficient
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More easily trained to strength and endurance
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More range of motion
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Stays balanced more easily
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Less prone to injury
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Recovers from workouts more quickly
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Feels better
Another benefit of AI stretching is that it does not take long to perform. Many individuals do not spend adequate time for stretching in their fitness program because "they don't have time." This method allows for more time. It is being used by internationally known personal trainers, athletic trainers, physical therapists, and professional and Olympic athletes. And the benefits are being shown in their performance.
Whichever method of stretching you currently use, why not give AI stretching a try. On a personal note, I have changed my flexibility program to AI stretching and have seen fast improvements. Also, one of my clients who is a marathon runner, just ran 22 miles and for the first time had no delayed muscle soreness, thanks to AI stretching. Remember to always ask for instruction by a nationally certified personal trainer before starting any new exercise or stretching program.
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