The Benefits of Active Isolated Stretching
In pursuit of finding balance in your world, many of you have found that perfect exercise routine, workout or sport that gives you all the things that you need for your fitness, circulation and wellbeing. However, as time goes on, you discover that you have reached a plateau in your physical performance. Regardless of the increased time or commitment you add to your workouts, the results fall short of the effort you put forth. Why is that?
It’s due to some kind of imbalance in your body. To help rebalance your body, it’s important to lengthen the muscles. How do you maintain the flexibility of your muscles? One way is to assess the range of motion in every part of your body especially those parts that get worked hard because of your daily activities. The Active-Isolated Stretch (AIS) acts as a gauge that monitors the progression of your range of motion and allows the muscles to lengthen.
What is Active-Isolated Stretching? It is a method of stretching in which you hold a stretch for two seconds, then release, repeating this cycle as often as needed. The stretch focuses on one muscle at a time, which allows for the greatest benefit to the muscle. Why stretch for only two seconds at a time? The purpose of the stretch is to elongate muscle. When the muscle is stretched longer than two seconds, it resists the stretch. However, when the muscle is stretched for only two seconds at a time, it is gently but firmly lengthened.
I have a friend, Sandi, who practices yoga. After ten years of making progress with her flexibility, she noticed that her muscles were feeling tight after her yoga sessions. I watched her practice her art and noticed that some of her best poses created tension, not peace, in her face. She was very strong and wondered why it was getting harder to practice what had worked for so many years. When I did a full-body stretch analysis of her, it became obvious that something other than yoga was causing her discomfort.
Sandi had worked in an office for many more years than she had practiced yoga. The culprit was her sitting-position at work. As a result, the muscles in her legs had become too tight. I set up an Active-Isolated two-second Stretch routine for her to do at home in order to rebalance her hips and legs. After one month of performing this routine, while continuing her yoga, her range of motion was so much improved that her poses once again brought her peace.
For many people, the Active-Isolated Stretching has become their favorite ad only form of exercise. However, these stretches do not have to replace your preferred means of working out. Rather, they can enhance your efforts. Imagine the Active-Isolated Stretching as that scoop of creamy, vanilla ice cream. The ice cream stands alone as a delicious dessert. Yet, it also enhances that piece of hot apple pie that mom bakes.
The Active-Isolated Stretches are beneficial to those who incorporate them into their daily lives. Jim and Phil Wharton wrote in their book, The Wharton’s Stretch Book, “It’s important to understand that there is no magic in our method. Active-Isolated Stretching offers a unique tool but it is up to you to use it.”
Previously published in _____ November-December 2012 issue.