FITNESS TRAINING: ARTICLES

Active Isolated Stretching
By Ronan Lennon

Ronan Lennon is the Head Fitness Trainer at Body Kinetics and a specialist in strength, flexibility and functional training.

Active Isolated Stretching (AIS) is a widely used method of stretching used by doctors, Therapists, Trainers and athletes to increase the body’s potential to heal and increase performance. AIS was developed over the past 33 years by kinesiologist Aaron Mattes. This method of muscle lengthening and facial release provides effective dynamic flexibility stretches of major muscles. It is used throughout the sports world to help performance and fire up muscles prior to an event. Mattes’ clinic in Florida uses AIS in correcting many types of muscle and neurological conditions and injuries including whiplash, stroke, spinal cord, arthritis and chronic neck and back pain. AIS can be done alone or guided by a personal trainer..

The protocol involves isolating one muscle at a time in a particular order and stretching it by actively moving the body part in the other direction using it’s opposing muscles. Stretches are held for a short period of two seconds after which the muscle is completely relaxed and then stretched for another two seconds. This process is repeated until the desired effect is achieved. Each stretch is gradually extended and coupled with an exhalation through to the end of the stretch. The breathing process is extremely important as it allows blood flow, nutrition and oxygen to be delivered to the muscle to facilitate the stretch.