Active Isolated Stretching (AIS) and Passive Isolated Stretching (PIS) with or without integrated massage therapy or personal training assistance.
A flexible body is more efficient, independent, more easily trained for increased strength and endurance, enjoys more range of motion (ROM), stays easily balanced, is less prone to injury, quicker recover from workouts/events, and just... feels... better!
Whether you're a beginner, intermediate, advanced, or elite athlete (oh, btw: the dictionary defines an athlete as "one who participates in sports or exercise", so that means you! Almost everyone is an athlete in some way! If you make your living at sports you are a "professional" athlete as compared to those that participate in sports in their spare time without being paid, they are an "amateur" athlete. Those that use their body at work are considered an "occupational" athlete. No matter what category you're in, you deserve to live, work, play, and love your body, performing, at it's maximum potential!
What is AIS? you stretch a muscle opposite its action. For example, you would stretch your hamstrings by contracting your quadriceps. There are two types of active stretches: static and dynamic.
• Active: In an active-static stretch, you hold the stretch for a period of time, generally between 10 and 30 seconds. For example, you can sit on the floor with your legs straight. Then, flex your ankles and hold the position. Because the muscles on the front of your lower leg contract to flex your ankles, this is an active stretch for your calf muscles. For an active-static hamstring stretch, lie on the floor with your knees bent. Straighten one leg and lift it as close to your torso as possible. Then, hold the position. Your quadriceps contract to produce the hamstring stretch.
• Dynamic: In an active-dynamic stretch, you move your muscle through its entire range of motion, without stopping in any position. For example, you can sit on the floor with your legs straight. Then, repeatedly flex and point your ankles. Here you use muscular contractions to produce the movement and stretch your calf muscles as your ankles move through their entire range of motion. For an active-dynamic hamstring stretch, lie on the floor with one knee bent and one knee straight. Repeatedly raise and lower your extended leg. Your quadriceps and hip flexors contract as you lift your leg and stretch your hamstrings.
What is PIS (when two "heads" are better than one) : an external force exerts upon the limb to move it into the new position. This is in contrast to active stretching. Passive stretching resistance is normally achieved through the force of gravity on the limb or on the body weighing down on it. It can also be achieved with the help of a partner, personal trainer, or massage therapist. The more force exerted on the limb, the less time it will take to drop lower into the stretch.
Muscles are best stretched pre and post events:
• stretch one isolated muscle at a time
• actively stretch muscles you will use in your event
• stretch gently and hold the stretch. Release. Stretch further and repeat 3x
• Go out and WIN!
• Further your results with AIS/PIS with a massage therapy!
The 21 day challenge:
It takes 21 days for a habit to become ingrained in personal patterns. In 21 days with AIS or with PIS with integrated massage therapy or a personal trainer, you will have made such dramatic improvements in your performance, you will never turn back.
Ready for your 21 day challenge?
Contact Four Wellness for stretching plans to educate, assist, and challenge you into flexibility, better performance, endurance, and more balanced you.
• AIS plans based on your sport, job functions, or general lifestyle.
• PIS plans based on assistance through personal training or massage therapy
• AIS/PIS for pre and post events. Four Wellness will be assist you from the beginning to the end of your event
• Sports included: cycling, running, swimming, and hiking
Diseases of the soul are more dangerous and more numerous than those of the body.