Active Isolated Stretching & Strengthening

Aaron Mattes, Creator of Active Isolated Stretching, explains hows AIS works.

About AIS Stretching:

Single Leg Pelvic Tilt

Active Isolated Stretching (AIS) method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly AIS Stretching provides functional and physiological restoration of superficial and deep fascial planes.

Utilizing a 2.0 second isotonic avoids reflexive contraction of the antagonist muscle, which creates a negative muscle memory, interrupts blood flow and allows the building up of toxins.

Without activating muscle group contraction, restoration of full range of motion and flexibility can be successfully achieved while creating positive muscle memory, increasing vascular and lymphatic flow and delivering nutrients to vital tissues, muscles, cells.

AIS Stretching Principals:

Hamstring Stretch

1. AIS Stretching overcomes the obstacle to flexibility which is the tightness of the surrounding muscles and fascia of the joint.

2. AIS Stretching incorporates repetitive isotonic muscle contractions.

3. AIS Stretching stimulates functional and physiological restoration of superficial and deep fascial planes.

4. AIS Stretching allows the target muscle to optimally lengthen (up to 1.6 time is resting length) without triggering the protective stretch reflex.

5. AIS Stretching creates mechanical, bioelectrical and bio-chemical responses that promote improved vascular and lymphatic circulation, increased oxygenation, removal of body toxins and a more efficient nervous system.

6. AIS Stretching incorporates active movement and the science behind Sherrington’s Law “Reciprocal Inhibition”: When one set of muscles contracts, muscles opposing the action are simultaneously and neurologically signaled to relax.

Distal Quad Stretch

Benefits of AIS Stretching:

Distal Gastroc Stretch

  • Enhances athletic performance by optimizing muscle and tendon range of motion up to 1.6 times resting length
  • Increases flexibility which promotes improved blood circulation and oxygenation
  • Increases muscle elasticity by virtue of neuromuscular integration and optimization, thus reducing risk of muscle, tendon, ligament and joint injuries
  • Reduces postural tightness due to repetitive positioning, aging and/ or weakness
  • Improves preparation for athletic activity
  • Boosts oxygenation and nutrition of myofascial structures promoting growth, nourishing cells, tissues and organs restoring health and wellness
  • Stimulates the circulation and drainage of lymph, which helps eliminate metabolic and toxic waste products out of the body
  • Promotes flexibility and homeostasis of muscles, tendons, and ligaments, as well as rehabilitating muscle, tendon, and ligament injuries
  • Breaks down the friction and “gluing” among fascial sheathes
  • Separates fibrosis tissues and muscles breaking down adhesions that may result from trauma or inflammation
  • Re-aligns collagen fibers
  • Diminishes reduces muscle spasm
  • Decreases the risk of muscle strains or sprains
  • Optimizes muscle efficiency, increasing stamina, decreasing fatigue and aiding in faster recovery from events

Low Back Stretch

Thoracic Rotation