Active Isolated Stretching Exercises

Active Isolated Stretching Exercises

Active Isolated Stretching (AIS) is a technique that lengthens and strengthens muscle tissue. Our muscles have two major functions: to contract or relax. The idea of AIS is to hold a stretch for one to two seconds, relax, and then repeat the movement for 10 to 15 times for one to two sets. When the stretch is done right, you should be able to increase your range of motion with each additional set.

The benefits of incorporating AIS into your routine are numerous: increased isolated flexibility, realignment of the body, reduced chance of injury and better awareness of your body. Try the following routine four to five times a week after your runs.

Get down on all fours and keep your head in a neutral position. Extend one leg back and focus on contracting your glutes and hamstring.

Get into a fetal position; rest your right side on the floor. Keep the left hip and knee directly over the right hip and knee.

Sit with your knees bent and your feet out in front of you. Pull your chin down into your chest.

Pull your nose towards your belly button, which will allow your spine to flex forward and down. You can pull down on your ankles with your hands to give you some assistance. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps.

Start in a standing position, making sure to hold your core tight.

Pull your arms up and back, squeezing your shoulder blades together. Try pulling your arms back in different angles to stretch the entire chest. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps.

Original article and pictures take www.active.com site

Abductors Stretching - Sitting Side Leg Lifts

Abductors Stretching - Sitting Side Leg Lifts

Simple post workout stretch. Working on flexibility is a full time job. This exercise helps stretch your abductors, and buttock muscles.

1. Sit in an L shape with your legs straight and fully stretched out toes pointing towards the sky.

2. Keeping one leg on the floor and back neutral throughout the movement. Lift your leg slowly into the air until maximum tension is reached. Hold this tension for 12-15 seconds. Then relax and complete same exercise with alternate leg.

Original article and pictures take cdn.shopify.com site

A Yoga Sequence To Recover After A Workout

A Yoga Sequence To Recover After A Workout

Studies show that the best time for athletes to do static stretching of the lower body is after the completion of training sessions. Recent research explains that static stretches before sports endeavors weaken the very muscles needed to power workouts. Basketball, soccer, surfing, running, cycling, tennis and football for instance, all require strong fast leg work to generate the forces necessary for peak performance.

Power originates at the core, which then passes the energy to the limbs for explosive results. The heavy work occurs when our leg muscles kick in by contracting to activate the force needed to move. Static stretching tires muscles and makes them less able to store energy and snap to action. It can also make muscles more prone to injury. The general consensus today is to stretch after training unless we do light dynamic stretching, which warms the muscles up.

It is, however, extremely important to stretch the lower body after sports. A post-athletic tuneup that opens the hamstrings, knees, calves, Achilles, and ankles increases flexibility, which can enhance performance and prevent injury.

Below are a few simple yoga postures for athletes to do after training.

Original article and pictures take www.mindbodygreen.com site