How Active Isolated Stretching Can Improve Muscle Function and Fitness
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We all know that before we begin any kind of exercise the first thing we must do is stretching as part of our warm up routine. However, what most fitness enthusiasts don’t know is how Active Isolated Stretching (AIS) can both help in your training as well as recover from any injuries you may have had due to exercise or sport.
We sat down with Lorenzo Gregorio of ZoBody Wellness while he explained to us all the benefits of Active Isolated and Assisted Stretching and why this is something you definitely want to try. Let’s see what he had to say!
What is Active Isolated and Assisted Stretching?
Active Isolated Stretching (AIS) is a stretching technique that was originally pioneered and developed by Aaron Mattes BS, RKS, LMT more than 30 years ago. It is a flexibility training system of stretching exercises that are designed to re-educate the body’s neuromuscular function. The AIS system eases pain and helps the body heal by restoring a person’s range of motion.
How Does AIS Work?
AIS is based on two principles. These are:
Reciprocal Inhibition:
The first principle is the mechanism of “reciprocal inhibition.” Reciprocal inhibition is when a muscle on one side of a joint relaxes and lengthens, so that the muscle on the other side of the joint can tighten and contract. In other words if you wish to stretch your hamstring, you must stretch it out while simultaneously tightening and contracting its opposing muscle – the quadriceps.
The Two-Second Hold /Repeat:
The second principle of AIS is the “two-second hold/repeat.” When a muscle is stretched, it immediately reacts by “gripping” or “holding” which is a reflexive response designed to protect the muscle from muscle tearing. This is called the “stretch reflex, “ and it can prevent muscles from relaxing enough to allow them to stretch out. In order to avoid triggering the stretch reflex so that the muscle will relax and lengthen each stretch is performed rhythmically for 10 repetitions, but with a two-second hold in between each stretch This allows the muscle to become accustomed to the stretch so that it releases more and more, gradually increasing the range of motion for the muscle that’s being stretched.
What Conditions Can This Service Treat & What Are the Benefits of Active Isolated Stretching?
AIS is beneficial for anyone suffering from ongoing pain or limited movement capability as a result of a physical disorder, whether from injury or a chronic condition. It is specifically effective in easing and/or alleviating the symptoms of arthritis, tendonitis, headaches, muscular & ligament injuries, frozen shoulder and neck and low back pain.
People who have engaged in an AIS exercise program report significant improvement in their range of motion with far less pain, as well as:
• Improved flexibility
• Stress and anxiety relief
• Reduced risk of injury
• Improved posture
• Reduced muscle spasm and muscle soreness
• Improved oxygen/nutrient delivery to cells
• Improved lymph system circulation/elimination of cellular waste
• Significant improvement in levels of ongoing chronic pain
• Reduced or complete alleviation of pain from an injury or injuries
What Happens On a Typical Session For Active Isolated Stretching and What Could a Patient Expect?
A usual AIS session is performed on a massage table, even though it’s more like a workout than a massage.
The client wears comfortable, loose workout clothing and socks. A soft belt is used to secure an area or areas of the client’s body to the table, so that the muscles that need to be stretched are isolated and “forced” to move. The client is also given a rope to hold and use as a tool that will help them facilitate movement of the muscle that needs to be worked. The therapist will then take the client through a series of stretches, and the client must make every effort to go as far as they can in each stretch. As the client does this, the therapist will help her or him to go further into an even deeper stretch of that muscle, by physically assisting with the movement or the use of the rope.
An AIS therapist is carefully trained to assess each client’s body, as well as their physical condition, so they know the optimal amount a target muscle can lengthen, and how far to take each stretch and each client. Many people feel relief from pain after several sessions, because the AIS system for increasing flexibility allows the body to heal itself.
The session either takes place typically at home or at a studio. The patient is given a questionnaire so I can assess their activity and lifestyle. Shoes and socks are removed and then we make a transition to the table, asking them to lay down on their back. This allows time to observe small movements of detail and have a view of their hygiene. I then describe how the stretches happen and flow into an assisted or isolated stretch.
How Did You Start With AIS and What Makes You Qualified To Practice It?
I have always lived a very active lifestyle and was an athlete in both my younger and adult years. I have done boxing, American football, track and high field (high jump & javelin) and also played soccer. I have also served in the military and have been both a student and practitioner of martial arts. All of these experiences have led me to have an intricate knowledge of both muscles and movement.
I have been mentored by Aaron Mattes, the man who developed and pioneered Active Isolated Stretching, through the AIS training program in Sarasota, Florida.
Book an Appointment
Lorenzo Gregorio is currently taking appointments in his home in New York. If you would like to book an appointment with Lorenzo and learn more about him, click below to go to his website.
FAQs
Can pregnant people practice AIS?
No, AIS is best for non-pregnant people. AIS is a great service for non pregnant partners and grandparents. Especially if they are looking to increase their mobility, athletic performance and overall physical well being.
We have a number of other services available for pregnant people for feeling fit during and after pregnancy. Check out our services page for more info.
What kind of special equipment or instruments are used for AIS?
A massage table, rope, padded mat on the floor, and seatbelt if needed.
How many sessions are usually recommended?
A minimum of one session per week is recommended and this can go up to three sessions once a week depending on a person's needs and their conditions.
How do you appease your patient’s concerns? What do you say or do?
I ask them during their time lying supine on the table to focus. Let my assistance at hand help them move their limbs and integrate their breath pattern with each stretch and to exhale. This happens slowly and I can pick up the tempo depending on their response.
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