There is no argument that exercising is great for our bodies. However, sometimes we can injure ourselves in the process. Exercise injuries can be avoided by taking a series of safety measures, one of which is doing the right stretching exercises. In this article, we are going over different types of stretching, with a focus on active isolated stretching.
Types of stretching
Stretching is an essential part of any fitness routine, yet many of us overlook its importance due to a lack of understanding. Incorporating the right type of stretching into your workout can significantly enhance your flexibility, improve your range of motion, and reduce the risk of injuries. Whether you’re preparing for a workout, recovering after an intense session, or simply aiming to stay active, understanding the different types of stretching is crucial for achieving your goals.
Each type of stretching—static, dynamic, ballistic, and others—serves a unique purpose. For example, static stretching helps relax and elongate muscles, while dynamic stretching prepares your body for movement by mimicking the motions of your sport. Selecting the most suitable type based on your activity can elevate your performance and ensure long-term benefits.
Static stretching
It’s the most common type of stretching. It’s when you extend the target muscle group as much as you can and hold it for a short period of time. Static stretches increase your range of motion (ROM), relieve musculotendinous stiffness, and reduce the risk of muscle strains. It includes two subtypes:
Active stretching: Active stretches are when you apply the force to the muscle group by yourself. Active stretching can reduce pain, improve circulation, improve athletic performance, and strengthen muscle groups.
Passive stretching: Passive stretches are when you use an external force applied by a partner or exercise tool, such as an exercise band. Passive stretching can improve flexibility, range of motion, and mobility. Doing Passive stretching lowers the risk of injury since you get help from an object or a fitness professional.
Dynamic stretching
As opposed to the previous type, dynamic stretching is done while constantly moving. It aims to prepare you for a specific sport by emphasizing stretching the muscles you use to do that sport. Dynamic stretching improves speed, agility, and acceleration.
Ballistic stretching
In this type of stretching, you add repeated bouncing movements to your stretching. It’s usually used in athletic drills. Ballistic stretching pushes your muscles through a range of motions and improves flexibility.
Myofascial release
Fascia is a thin layer that covers and holds all the organs, bones, vessels, and muscles in the body. They’re the connective tissues that hold your body together. My fascial stretching helps relieve tension on the fascia and makes it more flexible by doing continuous back-and-forth movements.
Proprioceptive Neuromuscular Facilitation (PNF)
It aims to improve your range of motion, especially after an injury or surgery. It’s usually done with the supervision of a trainer.
Active Isolated Stretching
Finally, what you’re here for, AIS, is the type of stretching exercise that stretches a specific target muscle group while contracting the opposite muscle group. It aims to prepare the body for physical activities within your range of movement. The risk of injury in AIS is very low.
Developed by Aaron Mattes, AIS is recognized for its effectiveness in enhancing flexibility, improving circulation, and promoting better muscle coordination. Its focus on brief, repeated stretches ensures safety and maximizes the range of motion, making it suitable for athletes, fitness enthusiasts, and individuals recovering from injuries. Similar to isolation exercises, AIS targets specific muscle groups for precise benefits. Check out this article to learn more about the difference between compound and isolation exercises.
How is Active Isolate Stretching done?
AIS is a four-step process that includes:
- Targeting and isolating the muscle group
- Stretching the targeted muscle group while contracting the opposite one
- Holding the stretch for no more than 2 seconds
- Repeating this move several times
Common Mistakes in AIS
While Active Isolated Stretching (AIS) is highly effective when done correctly, certain common mistakes can reduce its benefits or even lead to discomfort. Here are some of the most frequent errors and tips on how to avoid them:
and tips on how to avoid them:
- Holding the Stretch for Too Long
One of the key principles of AIS is holding each stretch for no more than 2 seconds. Holding the stretch longer can activate the stretch reflex, which reduces the effectiveness of the exercise and may lead to muscle tension.
Tip: Use a timer or count to two in your head to ensure you’re not exceeding the recommended duration. - Skipping the Opposing Muscle Contraction
AIS requires contracting the muscle opposite to the one being stretched. Skipping this step reduces the efficiency of the technique and limits the range of motion you can achieve.
Tip: Focus on engaging the opposing muscle group during each stretch to maximize benefits. - Using Excessive Force
Overstretching or applying too much force can lead to discomfort or injury, especially if you are new to AIS or recovering from an injury.
Tip: Perform each stretch gently and within your natural range of motion. Gradually increase the intensity as your flexibility improves. - Inconsistent Repetition
AIS relies on repeated, controlled stretches to gradually lengthen muscles. Inconsistent repetitions may not provide the full benefits of the exercise.
Tip: Aim for 6–10 repetitions per stretch, maintaining consistency throughout the session. - Neglecting Proper Breathing Holding your breath during AIS can increase muscle tension and limit your ability to relax into the stretch. Tip: Practice deep, controlled breathing during each movement to enhance relaxation and oxygen flow.
What are the benefits of AIS?
Active stretching contributes to increasing muscle length, according to a study published in PubMed. Holding the stretch for a maximum of 2 seconds avoids the activation of the stretch reflex. The stretch reflex (or myotatic reflex) prevents stretching a muscle too far or too fast. When you deactivate this reflex, you push the target muscle to increase the range of motion and flexibility.
AIS is good for general fitness and rehabilitation. It can be a good warm-up before doing any physical activity. It’s also a great way to gradually regain strength after an injury and delay muscle atrophy.
AIS can benefit all groups, but it’s specifically good for people who suffer from the following conditions. For instance, if you’re looking for exercises that specifically target chest muscles as part of your rehabilitation or fitness routine, explore these top chest isolation exercises.
Arthritis
AIS decreases the pain and swelling caused by arthritis by improving joint flexibility and enhancing circulation. Regular AIS exercises can help maintain mobility and reduce stiffness in affected areas, promoting a better quality of life for individuals with arthritis.
Multiple Sclerosis
AIS relieves the stiffness caused by MS through controlled movements that gently stretch and strengthen muscles. This technique not only helps improve range of motion but also supports muscle coordination, which is particularly beneficial for individuals with MS.
Plantar Fasciitis
This condition signifies inflammation in the tissue that connects the toe to the heel. AIS relieves the pain caused by Plantar Fasciitis by focusing on gentle stretches that reduce tension in the affected tissue. Over time, consistent practice of AIS can contribute to faster recovery and long-term relief.
Sciatica
Pain caused by sciatica can be decreased by doing AIS that focuses on the gluteal muscles, hamstrings, and piriformis muscles. These targeted stretches help reduce nerve compression and improve mobility, providing significant relief for those suffering from sciatica.
Some common AIS exercises to improve your muscles
Here are some great active stretching exercises that you can do to contribute to your muscular length and range of movement.
Supine hamstring stretch
Lie back on the floor, extend your legs toward the ceiling, and bend your knees slightly. Flex your toes, contract your quadriceps, and lower one of your legs close to the floor. Once you feel a stretch in the opposite hamstring, stop and hold in this position for a couple of seconds and raise your leg back up. Repeat six times for each leg.
Lunge hip flexor stretching
Get a step or box the same height as your knees. Stand in front of it and put one foot on top. Contract the glutes, lean forward, and transfer your weight to the front leg. Hold in this position for a couple of seconds before returning to the starting position. Repeat the stretch ten times for each leg. You can do this exercise without a step by kneeling down.
Lateral trunk flex
Stand up straight. Put both hands behind your head and hold your elbows pointed away from the body. Bend at the waist to your side until you feel a good stretch on the opposite side. Hold for 2 sends and come back up. Repeat ten times and move on to the opposite side.
Final Words
Incorporating a wide range of stretching exercises tailored to your physical condition and needs is essential. Active Isolated Stretching (AIS) stands out as one of the most effective methods for enhancing flexibility, preparing the body for more intense activities, and aiding in rehabilitation. This technique not only reduces the risk of injury but also improves overall body performance by targeting specific muscle groups.
Whether your goal is to boost flexibility, recover from an injury, or prepare for physical activity, AIS can be a powerful tool on your journey to health and fitness. Consider adding this technique to your daily routine to experience its many benefits. If needed, consult a fitness professional or physiotherapist to ensure you choose exercises that suit your specific needs.
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