What is AIS?

Active Isolated Stretching (AIS) allows the body to repair itself and to prepare for daily activity. The AIS technique involves the method of holding each stretch for only two seconds. This method of stretching is also known to work with the body's natural physiological makeup to improve circulation and increase the elasticity of joint muscles and fascia (connective tissues). The AIS method of muscle lengthening and fascial release is a type of athletic stretching technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes.

Developed by Aaron L. Mattes, Active Isolated Stretching (AIS) centers on physiological principles of specific muscle lengthening creating increased circulation and oxygen to the tissues, and lengthening of the superficial and deep fascia.

Founded on controlling the body's stretch reflexes, Active Isolated Stretching is a system of safely elongating myofascial tissues, helping eliminate pain and improving human performance.


The Fundamental Differences
Active Isolated Stretching involves an active contraction of an agonist muscle, sending a message to the opposite-side, antagonist muscle to relax and release in preparation for stretching. This reciprocal inhibition is based on Sherrington's Law which states that: "A muscle will do either one of two things: it will contract or it will release." Meaning that a muscle cannot stretch and contract at the same time, which is what many traditional stretches ask for - more on that later!


The 2-Second Rule
An Active Isolated Stretch lasts no more than 2.0 seconds.
Using a stretch of no more than two seconds allows the target muscle to optimally lengthen without triggering the myotatic reflex1, which, after 1.5 to two seconds, inhibits the stretch potential of a muscle.

 

 

  1. Myotatic Reflex - Every muscle is subject to the myotatic or "stretch" reflex, which opposes changes in muscle length, especially sudden or extreme changes. When a muscle lengthens beyond a certain point, the myotatic reflex causes it to tighten and attempt to shorten. This is the tension you feel during stretching exercises.