Active Isolated Stretching Exercises

Active isolated stretching, or AIS, exercises are designed to push the range of motion of the muscles and tendons in your body for no more than one to two seconds. According to Running Times magazine, holding these extended stretches for any longer than three seconds will engage your body's myotatic reflex, forcing your body to recoil to prevent a possible muscle tear. Perform each active isolated stretching exercise 10 times.

Single Leg Pelvic Tilt

This AIS exercise will stretch out your hamstrings and quadriceps. Lie flat on a table or floor with both of your knees bent and feet flat on the ground. Place both of your arms under the knee of your exercising leg and extend your other leg so it is flat on the ground. From this position, pull your knee in toward your chest until you can go no farther. Do a full set before repeating on the other leg.

Adductor Stretch

This stretch is designed to improve range of motion in your hip adductors. Lie down on the ground with a resistance band in one hand. Wrap one end of the resistance band around the foot of your exercising leg. From here, pull up and away from your body on the other end of the resistance band, bringing your leg away from your body.

Gastrocnemius

Sit down on the ground with your legs extended out in front of you and a rope in one hand. Wrap the rope around your right foot, just under the ball joints of your toes. With your back straight and left leg straight, flex your right foot back toward your ankle, using the rope to provide additional resistance. Switch legs and repeat.

Trunk Extensors

Sit down on the ground with your knees bent and feet flat on the floor. Hold the outside portion of your ankles for support. Tighten your core muscles, rotating your upper torso down toward the ground. As you rotate down, keep your chin tucked into your chest. Continue to move toward the ground until you feel an intense stretch in your back.

References

• "Running Times" magazine: Active Isolated Stretching Exercises Page 3; Jonathan Beverly; 2004
• Stretching USA: Expanding the Potential of the Professional
• Cascade Wellness Clinic: More Active Isolated Stretches: Gluteal and Hip Region
• "Running Times" magazine: Active Isolated Stretching Exercises; Jonathan Beverly; 2004
• "Running Times" magazine: Active Isolated Stretching Exercises Page2; Jonathan Beverly; 2004