How does Active Isolated stretching differ from other forms of stretching?
Stretch Reflex
Reciprocal Inhibition
Additional Physiological Principles of AIS
What about the stretching that I do in Yoga?
What is the difference between assisted stretching and self-stretching?
Does Active Isolated Stretching hurt?
I’ve had my pain for years; can AIS really help me?
How many sessions should I expect to help my problems?
I’ve been to acupuncture, massage, physiotherapy etc. Nothing has helped. How can AIS make a difference when everything else has yielded little to no success? What is the secret to behind why AIS works so well when other modalities have not?
How long do I have to wait following an injury to receive an AIS session?
Will you write a program of stretches?
How often should I stretch?
What should I do to prepare for my first session?
How can I fully benefit from a session?
Can AIS improve my “game”?
The next question, of course, is how?
What are some of the more common conditions that are helped by AIS?
How does Active Isolated stretching differ from other forms of stretching?
AIS differs from other stretching methods in two ways. First, each stretch is held for two seconds to avoid triggering the stretch reflex. Second, AIS uses muscular contractions to initiate reciprocal inhibition, to relax the muscle being stretched.
The active, two-second stretch is the core of AIS. Each stretch is then repeated several times in a gentle, rhythmical manner to achieve a safe and effective stretch. This approach avoids triggering the body’s protective mechanisms and also engages the body’s own systems to relax the muscles being stretched and create a dramatic increase in blood and lymph flow,. You will realize improvement in joint mobility, circulation, strength, endurance and performance.
Stretch Reflex
The stretch reflex is a mechanism in your muscles that protects your body against being overstretched. When a muscle is stretched too far, too quickly or a stretch is held for too long, the stretch reflex causes the muscle to contract. This is to protect the muscle and joint from being overstretched. “Respecting” the stretch reflex by not pushing a stretch too far, too quickly or holding a stretch for too long allows safe muscle lengthening without having the muscles “pull back” to protect themselves from injury.
Reciprocal Inhibition
Reciprocal inhibition is a neuro-physiological process that occurs during muscle contraction. What happens during this process is this, when one muscle contracts, the opposite one receives a signal to relax. This is an automatic response in the body. Activating this mechanism is working with the body’s nervous system to create a safe stretch with no negative repercussions. Without this using this method you are simply pushing or pulling the body around without engaging the systems within the body to create the desired change. By incorporating deep breathing as well results in even greater relaxation and release from your tension.
Additional Physiological Principles of AIS
First and foremost, venous and lymphatic circulation requires active muscle contractions for stimulation. The veins, arteries and lymph vessels do not have muscles that pump fluid throughout the channels. The heart pumps blood out and into the body and the veins return blood and lymph back to the center for processing and renewal via muscular contraction.
Secondly, the body adapts to the demands placed on it – whether this is healthy or not. For example, if you type for many hours without rest, you may develop pain and weakness in your wrists and hands (e.g. carpal tunnel syndrome) as your body adapts to the constant demand of typing and your muscles get stuck in shortened positions. An example of positive adaptation is weight lifting, which increases muscle fiber size. Due to the demand being put upon the muscles during strength training, the body adapts by increasing the size of arteries and capillaries. In addition, the capillaries are pushed deeper and distributed more numerously in the soft tissues of the body increasing the delivery of oxygen and nutrients to the muscles. On the other hand, if a weight lifter focuses predominately on the muscles on one side of the joint (often the ones most visible from the front such as biceps and pecs), this causes an imbalance around the entire joint. This last example points to the potential negative effects of unbalanced exercise.
What about the stretching that I do in Yoga?
The first point to consider is the motivation behind yoga. Yoga originated as a meditation for cultivating energy. There are many different forms of yoga practice depending on the teacher and the idea behind what is proper positioning to achieve the desired change in the energetic body. It was not created in ancient times as a means to attain flexibility. It was created as a means of discovering your true inner self; it is physical meditation. In modern times, however, this purpose is often overlooked and yoga has evolved into a practice of physical exercise. Yoga today is touted as an excellent means to achieve flexibility and strength. Frequently one of the beneficial side effects of yoga in a healthy body is an increase in flexibility. Another great benefit in a healthy body is strength, especially in a lengthened position. This is eccentric strength, which is very important to your overall health. It allows the body to maintain integrity even in an elongated (stretched) position. This is great in a healthy body, however, when you are suffering injuries or even simply excessive tightness yoga has great potential to cause or exacerbate problems. IT is important to keep in mind that most injuries occur when a muscle is in a lengthened position, eccentrically loaded. That is where the potential for injury or exacerbation comes from. An example of this is when you bend over to pick something up and your back “goes out”. Many of us have experienced this at least once in our lifetime. Some people experience back pain regularly!
What is the difference between assisted stretching and self-stretching?
As an AIS practitioner I have extensive knowledge of the human anatomy and physiology. I understand the underlying cause of the problem and can quickly assess the effects AIS will have on you. This allows me to quickly fine tune what needs to be done to give you the most efficient session, without spending time on what does not require immediate attention.
Think of me as a stretching facilitators. Since this is an active form of stretching, I will guide you through complex protocols that are designed to separate the stuck layers of connective tissue, including muscle and fascia, stretching from superficial tissues to the deepest layers.
My help enables you to go further than your natural barrier and obtain, with practice, full range of motion. I will give you the help you need to maintain specific angles, support injured joints and give weak muscles the extra help they need to move your tight joints.
Does Active Isolated Stretching hurt?
In general the answer is no. Although I will bring you through stretches that may cause some discomfort, there is a huge difference between experiencing pain and feeling just how tight your muscles and fascia have become.
There are times when your nerves may be so irritated and your tissues so inflamed that you will experience some pain. When we come up against these sort of issues we will work slowly and with precision to be certain what we do frees you up as the end result and does not leave you sore or in even worse shape than when you came in. You should not leave your session feeling beat up! You should leave lighter on your feet, and, depending on the person, relaxed or invigorated. This depends mostly on your current level of health, both mental and physical.
I’ve had my pain for years; can AIS really help me?
Absolutely! I have had countless clients over the years that have finally found relief from their nagging and sometimes even debilitating pains. It is usually not a question of how long you have had your pain, but moreover how motivated you are to be rid of it.
Take a look at my testimonials to see for yourself!
How many sessions should I expect to help my problems?
That is an impossible question to answer. However it is not uncommon for even the most stubborn of problems to clear up fairly quickly with AIS. Many clients have come to me with problems that have persisted through years of treatment of various modalities to realize quick reduction in pain, leading to a pain free life again. There are two primary factors that will determine how quickly you find relief.
First, the more frequently you come in for stretching at the beginning, the quicker you will find yourself pain-free. I am experienced enough to be able to give you a very realistic idea of the timetable for the results you are after. For example, one of the most common issues people come in for is lower back pain. This usually comes from posture; whether precipitated by a sedentary job or a lack of awareness, it is still the same thing, stooped shoulders, rounded back, forward head position etc. This can often be changed dramatically in less than a month if you are willing to do the work needed. A schedule for something like this is no less than 2x/week for 90 minutes each time. Typically you can expect to realize a better quality of life within the first couple of treatment. Within the month you should be well on your way to a pain free existence.
Second, are you willing to do the work needed on your own in between sessions? Nearly all of us say yes, but very few follow through. This will prolong the process considerably. You will still get where you want to, but you can expect the time it takes to double. That is why we show you exactly what you need to do on your own. Usually the program we teach you will usually take little more than 10 minutes per day to start and building every couple of sessions. You are probably watching television or surfing the Internet at least this much. To make some changes you desire in short time you may have to change your lifestyle. Are you ready to invest what it takes to restore your lost health?
I’ve been to acupuncture, massage, physiotherapy etc. Nothing has helped. How can AIS make a difference when everything else has yielded little to no success? What is the secret to behind why AIS works so well when other modalities have not?
AIS achieves remarkable results by pumping the lymph and blood throughout the tissues. Venous (blood) and lymphatic (immune) systems require active muscle contraction to do their job. If there is no activity in the muscle, fluid will build up and the tissue will become stagnant. You’ll notice this if you get up after sitting for a long time and your body feels stiff. With AIS every stretch acts to create a vascular (circulatory) flush, which pushes the fluid (blood, lymph etc.) out of the area being stretched. Then when the stretch is released shortly thereafter, the muscle relaxes and the fluid (blood, lymph etc.) rushes back in, delivering fresh blood and oxygen to reinvigorate and repair the tissues in the area.
Your nervous system also benefits from reduced tension and reeducation via repeated stretching through exact planes of motion. AIS often creates instant changes in the joints and soft tissues. It also acts as an entry-level exercise program, increasing joint stability, allowing for deeper relaxation of the tissues, and resetting joint awareness.
How long do I have to wait following an injury to receive an AIS session?
AIS can be done immediately following most injuries. I will give you the thorough examination you need before we begin any work with you to be certain you are a candidate for AIS under your particular circumstances. If I have any doubt, I will refer to the appropriate health care provider and follow up with you when you are cleared for treatment.
Will you write a program of stretches?
You will be given a complete stretching program to be certain you can continue the work done with me on your own. The program will be customized to your specific needs and I will spend the time needed to make sure you understand each stretch you need to do. I will check in with you during your session to be certain you have remembered your exercises properly. You will be given a highly detailed manual to be certain you have the very best reference tool available.
I cannot emphasize enough the importance of you stretching at home, using the methods and tools that I provide for you. This is a very safe stretching modality that you can practice on your own, on the plane, at home or at the office.
It does take discipline. I understand that your busy life makes it difficult for you to do your stretching exercises on your own. Ultimately it is up to you.
How often should I stretch?
From the time we get up in the morning to the time we go to bed we are in a contracted state. In other words, we are shortening and tightening our bodies. Just think of your day at work, many of us are hunched in front of computers most of the day. Even if we are not, we are sitting in meetings, sitting on the bus etc. Rarely do we have the opportunity to get out and exercise even if we have the best of intentions. On top of that there is gravity to contend with. This affects us constantly equaling approximately 1kg of weight per square cm pulling us forward of our center of gravity! Many of us are already “leaning” many inches forward, equaling a tremendous pull forward.
Quite simply this means that stretching should be part of our daily routine – our lifestyle. Stretching a couple of times a week is very helpful and often keeps us feeling quite good. But to truly overcome the routines that create tension, a daily routine of stretching needs to be incorporated into our lives. For this reason we take the time to teach you how to stretch yourself.
What should I do to prepare for my first session?
Hydrate! Hydrated tissue is infinitely more supple than dry tissue. Stay away from sugar! Sugar gums up the muscles and fascia, literally, making them as sticky as the substance itself! Don’t come in on a full stomach. We want you to have a good meal to be certain you have the energy for the work that needs to be done, but if you have recently eaten you may be sluggish, lethargic and tire quickly. So try to come at least 1-2 hours after eating. It is really no different than going to the gym, would you go to lift weights or take your yoga class when your stomach is full?
Don’t forget to dress appropriately. Wear shorts or sweats and a T-shirt. You might be surprised how many clients have come over the years wearing jeans or skirts; thinking it is OK to be stretched in those clothes! Please, either wear the correct clothes or bring something to change into!
How can I fully benefit from a session?
By being as pro-active as you can. Learn as much about your body as possible. As I work with you I will explain what muscles are tight and explore what activities you are doing that are causing and/or contributing to your problems. Understanding the cause of your pain or dysfunctions is the first step to help yourself overcome them and prevent them from happening in the future.
Can AIS improve my “game”?
Regardless of what “game” you play, whether it is tennis, running, yoga or weight lifting, AIS can most definitely improve your performance. I have worked with athletes in nearly every arena of sport. I will create a program specific not only to your current state but also to the game you love so much.
The next question, of course, is how?
Quite simply as your tight muscles become looser you will realize more endurance due to the fact that your muscles have less tension stopping them from following through your range of motion. This will in turn lead to more power as you are able to use all of your strength through a greater range of motion. The reduction in tension will also allow your muscles to perform at a higher level often revealing a level of strength and speed that you did not know you had.
All of these factors above will grant you better balance not only in individual muscles but also on each side of your body. I will spend extra time on the tighter side in order to achieve this. Your body is not symmetrically tight so don’t expect the treatment to be symmetrical.
To follow up the stretching session I will add strengthening exercises that follow the same exacting movements to help you develop a strong foundation of strength to match the flexibility we have helped you create.
What are some of the more common conditions that are helped by AIS?
Headaches
Chronic pain – most commonly neck, middle and lower back pain
Carpal tunnel syndrome
Sciatica
Frozen shoulder
Tendinitis
Arthritis
Muscle spasms
Inflammation
Pathological disc conditions |
