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
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