What is AIS?

Founded on controlling the body's stretch reflexes, Active Isolated Stretching is a system of safely elongating myofascial tissues, helping eliminate pain and improving human performance.

The AIS technique involves the method of holding each stretch for only two seconds. This method is known to work with the body's natural physiological makeup to improve circulation and increase the elasticity of joint muscles and fascia (connective tissues). The AIS method of fascial release is a type of athletic stretching technique that provides effective, dynamic, facilitated stretching of major muscle groups.

Developed by Aaron L. Mattes, Active Isolated Stretching (AIS) centers on physiological principles of specific muscle lengthening creating increased circulation and oxygen to the tissues, and lengthening of the superficial and deep fascia.


The Fundamental Differences
Active Isolated Stretching involves an active contraction of a muscle, sending a message its opposite-side, targeted muscle to relax and release in preparation for stretching. This is known as reciprocal inhibition and we use this physiological phenomenon to our advantage. Sherrington's  which states that: "A muscle will do either one of two things: it will contract or it will release." - meaning that a muscle cannot stretch and contract at the same time.

While one muscle is contracting, the targeted, opposite-side muscle will allow itself to release and be stretched fully - up to 1.6 times its resting length!


The 2-Second Rule
An Active Isolated Stretch lasts no more than 2.0 seconds.
Using a stretch of no more than two seconds allows the target muscle to optimally lengthen without triggering the myotatic reflex1, which, after 1.5 to two seconds, inhibits the stretch potential of a muscle.

 

 

  1. Myotatic Reflex - Every muscle is subject to the myotatic or "stretch" reflex, which opposes changes in muscle length, especially sudden or extreme changes. When a muscle lengthens beyond a certain point, the myotatic reflex causes it to tighten and attempt to shorten. This is the tension you feel during stretching exercises.