If you suffer from pain or stiffness due to an injury, arthritis or even a neurological disorder, such as Parkinson’s disease or multiple sclerosis, a type of bodywork known as Active Isolated Stretching (AIS) may give you more relief than you ever thought possible.
What makes AIS different: While most other stretching techniques recommend doing each stretch for 30 seconds or longer, AIS uses brief, two-second stretches that are done eight to 10 times each.
What’s the advantage of quick, repeated stretches? This approach gives the muscle a full stretch without triggering its stretch reflex—an automatic defense mechanism that causes the muscle to contract and ultimately undo many of the stretch’s benefits. The result is that muscles stretch more efficiently and avoid the buildup of waste products that lead to muscle soreness.
Developed by American kinesiologist Aaron Mattes about 35 years ago, AIS also stretches each muscle group at a variety of different angles, thus stretching all muscle fibers equally.
To get a sense of AIS, try the stretches in this article. While doing each one, slowly count to yourself “one-one thousand, two-one thousand”—never any longer than two seconds. Always exhale while performing the stretch and inhale as you return to the starting position.
The first repetition of each stretch should be gentle…the second should go up to the point where you begin to feel resistance. Subsequent repetitions should push just beyond this point (with the help of your hands, a rope or other aid, if necessary) to go a few degrees further each time, thus providing a maximum stretch. If you feel discomfort during a stretch, stop the stretch at that point. If a stretch feels painful from the start, then skip it.
Daily AIS exercises that help relieve common types of pain…*
Purpose: To help prevent muscle strain and joint sprain by increasing flexibility.
1.With your right elbow bent, position your right arm at a 90º angle in front of your body. Place your right palm on the back of your right shoulder. Exhale and extend your flexed arm upward as far as possible. Gently assist the stretch with your left hand. Repeat eight to 10 times on each side.
2. With your right elbow bent and your right arm positioned at a 90º angle in front of your body, place your right palm on the back of your right shoulder. Drop a two- to three-foot rope over your right shoulder and grasp the bottom of it with your left hand. Gently pull the rope to move your right arm upward behind your neck at a 45º angle for a maximum stretch. Return to the starting position after each repetition. Repeat eight to 10 times on each side.
Purpose: To help prevent neck injuries, relieve stiffness and improve range of motion.
1. Tuck your chin as close to your neck as possible. Put both your hands on the back of your head and, while keeping your back straight, gently bend your neck forward, bringing your chin as close to your chest as you can. Return to starting position. Repeat 10 times.
2. Gently bend your head to the right side, moving your right ear as close as possible to the top of your right shoulder. Exhale and place your right hand on the left side of your head to gently extend the stretch. Keep your left shoulder down. Focus your eyes on a point directly in front of your body to keep your head in an aligned position. Repeat 10 times on both sides.
For people who are new to AIS, I advise working with an AIS practitioner for hands-on instruction. If the movements are done incorrectly, you will get no benefits and could even hurt yourself. To find a practitioner near you, go to www.StretchingUSA.com and click on the “A.I.S. Therapists” link. Sessions are not typically covered by insurance and usually range from $50 to $150 per session. The Web site also offers books, including Specific Stretching for Everyone, and DVDs if you prefer to learn a complete AIS regimen on your own.
*Check with your doctor before performing these movements.
