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ESSENTIAL SKILLS of specific examples—including some surprising results I've seen in my clients, in myself, and in other individuals I've encountered—that demonstrate the usefulness, versatility, and power of this approach. HOW AIS WORKS The AIS method differs from most other types of stretching and strengthening programs in several important respects. Listed below are seven defining characteristics of AIS techniques. Each is supported by established principles of human physiology. Note that although this method is called Active Isolated Stretching, it actually incorporates both stretching and strengthening in almost every maneuver. (Aaron Mattes has also developed a complementary program focused more heavily on strengthening, which is outside the scope of this article.) 1. SPEciFiciTy AIS movements are precisely targeted to stretch individual muscles and parts of muscles, rather than larger muscle groups. For instance, in contrast to a simple forward bend that provides a general stretch for all aspects of the hamstring muscles, AIS uses six different stretches to focus on different combinations of the medial, lateral, oblique, proximal, and distal fibers. This enables the practitioner to independently evaluate—and then work to maximize—the flexibility of each section of the muscle. There are AIS protocols for every primary muscle in the body, amounting to more than 170 separate stretches. Using different combinations of these stretches, we can develop customized regimens tailored to the specific needs of any client. 2. acTiVE iniTiaTion Although AIS stretches are supported and assisted by the practitioner, each movement is initiated by the client. This enhances the stretch, since contracting a muscle on one side of a joint causes the muscle on the opposite side to relax (a principle known as Sherrington's Law of Reciprocal Inhibition), and that relaxation helps the muscle to stretch more efficiently. Moreover, having the muscles actively working helps to increase the temperature of the muscles and the fascia, which enhances flexibility even further. 3. incrEMEnTal aSSiSTS At the end of the client's active range of motion, the practitioner provides just enough assistance to push slightly beyond what the person could do on his or her own. In this way, it's possible to increase flexibility incrementally, typically adding two or three degrees with each repetition. 4. gEnTlE MoTion The movements involved in AIS are quite gentle, never approaching a muscle's maximum sustainable force (i.e., the level of force that will cause that muscle to give out). Laboratory studies confirm that to avoid injury, it's important to use 50 percent or less of the maximum force for the muscles being stretched.2 Gradual, gentle Two of the six AIS hamstring stretches. motion also helps to delay activation of the myotatic reflex (commonly referred to as the stretch reflex)—a defensive mechanism that is designed to prevent muscles from stretching too far or too fast. A movement that is overly sudden or severe will cause the muscle being stretched to reflexively contract. 5. briEF duraTion The key to avoiding the stretch reflex altogether is to hold a stretch for only a short time—no more than two seconds. Traditionally, exercise specialists have connect with your colleagues on massageprofessionals.com 103