Here at Stretch, clients are always asking me what is the main difference between Active Isolated Stretching and other types of stretching. Well, here it is explained in a bit more detail! Let’s start at the beginning;

Before discussing the physiology of Active Isolated Stretching, it is important to first cover several aspects of anatomy within connective tissue and muscle.

Firstly, fascia, where muscle is concerned,  is essentially a sac of thin, soft, connective tissue that envelopes muscle tissue, from the entire muscle itself, down to each individual micro fibril.

Secondly, cartilage; this is a cushion or padding, designed to protect the bones at the joints.

Thirdly, tendon; this is a very strong, slightly elastic form of connective tissue that attaches muscle to bone.

Next we have the ligament; this is a highly adhesive and inelastic substance that binds bone to bone.

Finally, we have the bones themselves. These make up our hardened skeleton or framework used for support and protection. Now that the Anatomy (structure) is out of the way, we can discuss the Physiology or function of stretching.

Obviously, for movement to occur, all components of connective tissue must be in sound working order. The fascia holds the muscle tissue together whilst the muscle contracts (shortens). The tendons pull on the bones as a result of this, thus creating flexion and extension at the joints. The ligaments hold the framework together and the cartilage cushions any potential rubbing of the bones, due to impact or joint tightness.

The body’s skeletal musculature is built in such a way, that each muscle has an opposing pair. When movement occurs, one muscle of the pair contracts whilst the other one relaxes. The contracting muscle (the agonist) receives a neurological message to contract whilst the opposing muscle of the pair (the antagonist), receives a simultaneous message, telling it to relax. This dual neurological signal is know as Reciprocal Innervation and Inhibition or Sherington’s  Law. If this signal didn’t occur then quite simply, movement wouldn’t occur. These are part of the basic principles of Active Isolated Stretching.

During intense activity, the limbs flex and extend to their maximum limits. This of course means that the tendons, muscle tissue and fascia also extend (stretch) to their limits. According to Aaron Mattes, the founder of Active Isolated Stretching, the Mattes Method, a muscle can stretch up to 1.6 times its resting length. If forced to stretch beyond this length, muscle trauma or tearing can occur resulting in bleeding. The body then begins to naturally heal itself producing collagen (a gluey like protein) that protects the area whilst it heals. This formation of collagen is known as scar tissue. Scar tissue is highly inelastic, so once traumas occur, flexibility is reduced meaning muscle performance is compromised. Maintaining flexibility reduces trauma potential.

The body also has protective mechanisms, to prevent overstretching. These come in the form of sensors, found in the muscles and tendons. The sensors in the tendons are called Golgi bodies. Those found in the muscle tissue are called muscle spindles. The overall complex is a contractile protection mechanism known as the Stretch Reflex. This reflex detects when over stretching is occurring and facilitates a defensive contraction in that same muscle in order to prevent trauma.

The stretch reflex reacts to ballistic or short bursts of movement and in addition to this it reacts after approximately 3 seconds, during slow, controlled, but held stretches such as static or isometric stretches.

Active Isolated Stretching (AIS), takes this physiology into consideration and obeys all of its laws. When we want to stretch a muscle using AIS we contract the opposing muscle to make sure that the muscle we want to stretch is relaxed (Sherington’s Law). Stretching relaxed muscle tissues allow for a deeper and safer stretch allows for a deeper and safe stretch. We stretch the muscle to its natural barrier and then through the barrier but only for 2 seconds so as not to trigger the stretch reflex. By stretching through the natural barrier, we are able to stretch the elastic connective tissue such as the tendons, the fascia and the muscle tissue itself, thus achieving maximum mobility in each joint.

The contraction process facilitates blood flow into the active muscles, carrying oxygen and nutrients, thus energizing the area. Breathing is an integral part of AIS, for this very reason. The releasing or breathing-out process allows for better lymphatic flow. This flow allows the drainage of waste and toxic substances out of the muscle tissue and out of the body.

The improved circulation through the body reduces the build up of lactic acid which leads to muscle fatigue and combats circulatory problems such as Ischemia. Active Isolated Stretching achieves maximum range and mobility in muscle, connective tissue and joints, thus achieving optimum performance with no adverse effects. Here at “Stretch” we have been using AIS on numerous athletes and professionals for over 5 years. Our success has been based on outstanding results from an improved mobility and more aligned structure.

So come and try it for yourself and feel the benefits!