A Different Way to Stretch
Earl Wenk, ATC CSCS NCTMB
Introduction
Physically active people always hear about the need to stretch. But, few heed this advice. There is always a voice in the back of our minds, saying: "I am in a hurry", "I will do it next time", "it hurts", or "stretching is boring".
In this article, I will introduce an innovative way to effectively stretch muscles quickly and safely.
Common Stretching
For years, experts have recommended holding a stretch for at least 15-30 seconds (passive static stretching) to get the "optimal effect. Recently, this concept has seen increased debate and scrutiny.
Now, research tells us that it is better to perform "dynamic stretching as part of a warm-up and save the static stretching for after activity.
Passive Static Stretching: Stretching a muscle in a relaxed position and hold a stretch for 15-30 seconds.
Dynamic Stretching: Slow, controlled movements through the body’s normal range of motion (ex: Lunge walking, arm circles, etc.).
Active Isolated Stretching (AIS)
However, a growing trend in sports stretching is called Active Isolated Stretching.
Aaron Mattes, a physiotherapist and physical therapist, created this technique based on over 40 years of research and practice. At his clinic in Florida, Aaron works with amateur and professional athletes, as well as individuals with serious musculoskeletal disorders.
AIS is also promoted by Jim and Phil Wharton, regular columnists for Runner’s World magazine and therapists to many top runners.
The key concept in AIS is to contract the opposite muscles as you stretch the target muscle and hold the stretch for only 2 seconds.
That is right…Just 2 seconds!
You will repeat the stretch 10 times (10 repetitions), for a cumulative stretch of 20 seconds.
In practice, Active Isolated Stretching looks quite a bit like exercise.
So, if you wanted to stretch your hamstring, you would:
By contracting the opposing muscle, AIS triggers a nervous system response called "Reciprocal Inhibition" that forces the target muscle to relax.
For example, if you contract your biceps muscle (front of your arm), your triceps (back of arm) must relax in order for any movement to occur.
In additions, EMG studies have shown a stretched muscle will reflexively contract after 3 seconds, because stretch receptors within the muscle will think it is in danger of being overstretched and injured. By using the two-second stretch, AIS affects the muscle before this protective stretch reflex can be triggered.
When to Use AIS
AIS is part of the warmup and cooldown routine for many top runners (Olympians and professionals). It will have best results after a brief warmup, so the muscles have increased circulation.
I utilize AIS during my sports massage sessions, with great results. By stretching in a partner format, gains in flexibility can be seen much faster than stretching on your own, and it is easier to target specific muscles.
Earl Wenk, ATC CSCS NCTMB
Earl is a certified athletic trainer, nationally certified in therapeutic massage and bodywork and a certified strength and conditioning specialist. He is a partner in Arbor Wellness and has over 15 years experience as an athletic trainer.
Earl Wenk, ATC CSCS NCTMB
Introduction
Physically active people always hear about the need to stretch. But, few heed this advice. There is always a voice in the back of our minds, saying: "I am in a hurry", "I will do it next time", "it hurts", or "stretching is boring".
In this article, I will introduce an innovative way to effectively stretch muscles quickly and safely.
Common Stretching
For years, experts have recommended holding a stretch for at least 15-30 seconds (passive static stretching) to get the "optimal effect. Recently, this concept has seen increased debate and scrutiny.
Now, research tells us that it is better to perform "dynamic stretching as part of a warm-up and save the static stretching for after activity.
Passive Static Stretching: Stretching a muscle in a relaxed position and hold a stretch for 15-30 seconds.
Dynamic Stretching: Slow, controlled movements through the body’s normal range of motion (ex: Lunge walking, arm circles, etc.).
Active Isolated Stretching (AIS)
However, a growing trend in sports stretching is called Active Isolated Stretching.
Aaron Mattes, a physiotherapist and physical therapist, created this technique based on over 40 years of research and practice. At his clinic in Florida, Aaron works with amateur and professional athletes, as well as individuals with serious musculoskeletal disorders.
AIS is also promoted by Jim and Phil Wharton, regular columnists for Runner’s World magazine and therapists to many top runners.
The key concept in AIS is to contract the opposite muscles as you stretch the target muscle and hold the stretch for only 2 seconds.
That is right…Just 2 seconds!
You will repeat the stretch 10 times (10 repetitions), for a cumulative stretch of 20 seconds.
In practice, Active Isolated Stretching looks quite a bit like exercise.
So, if you wanted to stretch your hamstring, you would:
- Tighten you quadriceps and lift your leg up in the air with your hip flexors.
- Using a rope or towel around your foot, gently pull the leg into a stretch for two seconds.
- Lower the leg to the ground.
- Repeat 10 times.
By contracting the opposing muscle, AIS triggers a nervous system response called "Reciprocal Inhibition" that forces the target muscle to relax.
For example, if you contract your biceps muscle (front of your arm), your triceps (back of arm) must relax in order for any movement to occur.
In additions, EMG studies have shown a stretched muscle will reflexively contract after 3 seconds, because stretch receptors within the muscle will think it is in danger of being overstretched and injured. By using the two-second stretch, AIS affects the muscle before this protective stretch reflex can be triggered.
When to Use AIS
AIS is part of the warmup and cooldown routine for many top runners (Olympians and professionals). It will have best results after a brief warmup, so the muscles have increased circulation.
I utilize AIS during my sports massage sessions, with great results. By stretching in a partner format, gains in flexibility can be seen much faster than stretching on your own, and it is easier to target specific muscles.
Earl Wenk, ATC CSCS NCTMB
Earl is a certified athletic trainer, nationally certified in therapeutic massage and bodywork and a certified strength and conditioning specialist. He is a partner in Arbor Wellness and has over 15 years experience as an athletic trainer.
(734) 998-4770
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Rates
30 Min.................$35 ($25)
60 Min.................$60 ($45)
90 Min.................$85 ($70)
(Student/Senior Rates)
30 Min.................$35 ($25)
60 Min.................$60 ($45)
90 Min.................$85 ($70)
(Student/Senior Rates)
Arbor Wellness, LLC
1207 Packard, Suite N-1
1207 Packard, Suite N-1
Location
We are conveniently located near campus and downtown Ann Arbor, between Stadium Blvd. and State Street
Map to Location
We are conveniently located near campus and downtown Ann Arbor, between Stadium Blvd. and State Street
Map to Location
