4 Reasons Why Active Isolated Stretching Is Good For Everyone…

4 Reasons Why Active Isolated Stretching Is Good For Everyone

Active isolated stretching has grown in popularity due to its amazing ability to reduce pain and increase flexibility. Those suffering from chronic pain due to tight muscles can benefit from this technique, but it’s not only reserved for this particular group. Anybody who wants to reduce their chances of getting injured will enjoy AIS!

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What is active isolated stretching?

Active isolated stretching is a technique that maximizes the effectiveness of a stretch without causing pain or discomfort. AIS combines short, controlled stretching with intervals of rest. This overrides the muscle’s inclination to contract when it’s stretched tight. The AIS technique was developed by Aaron L. Mattes and is a safe solution that provides quick relief.

Benefits of active isolated stretching

The benefits of active isolated stretching are incredible! Other than pain relief due to tight or weak muscles, AIS can provide you with the following additional advantages:

Improves mobility and flexibility

Our bodies naturally lose flexibility and mobility as we age, causing the simplest movements to become strenuous. AIS is the perfect way to slow the aging process by safely increasing your range of motion and flexibility. This allows you to move easily and recover quickly.

Relieves stress

Excess stress can increase tension in the body and cause unwanted pain. The beauty of AIS is that it relaxes your mind and body, gradually reducing how much cortisol your adrenal gland produces. It’s also the perfect way for you to focus on yourself and your wellness.

Improves posture

Active isolated stretching can quickly correct misalignments that result in poor posture. With better posture, you’ll deal with less low back and shoulder pain while feeling much more confident in your appearance.

Increases blood circulation

Stretching is also known to help your blood circulate quicker, especially assisted stretching with a professional. With better circulation, you don’t need to worry about excess water retention, and your organs and tissues will function more effectively.

Parts of your body that need stretching

Did you know when one muscle is too weak, supporting muscles have to work twice as hard to compensate for the worn-out one? That’s one of the reasons why you may be experiencing some body aches! The muscles you use most often need to be stretched frequently – otherwise, they’ll become too tight and weaken over time.

Below are some of your body parts that can significantly benefit from active isolated stretching with a professional:


Your hamstrings are responsible for moving your knees and hips. They activate when you’re walking, squatting, or tilting your pelvis. Hamstring injuries are quite common and can be prevented with active isolated hamstring stretches. One of the best ones you can do with a partner or stretch practitioner is the classic hamstring stretch (supine or standing).

Hip flexors

Your hip flexors are crucial for keeping your posterior pelvic muscles balanced. These muscles activate every time you take a step or sit down for long periods. This can cause the muscles to tighten and ultimately lead to lower back pain. Hip adductors are great active isolated stretching exercises for building hip strength and preventing injuries.


Your quadriceps consists of four different muscles that help you walk, stand, run, and move around by keeping your kneecap stable. These are the largest and strongest muscles in your body. However, since you rely on them so much, they’re easily prone to injury. Simple quad stretches (standing or lying) can build their strength and minimize the risk of an injury.


Your gluteus muscles are located in the buttocks and help move the hip joint while stabilizing the pelvis. Strong glutes can significantly reduce your chances of injuries, such as shin splints and hamstring strains. The pigeon pose can be modified in several ways for your comfort.

Lower back

Your lower back muscles are responsible for stabilizing and rotating the lumbar spine. These can easily get strained and overused due to improper lifting techniques and poor posture. Twisting moves like the knee-to-opposite elbow can help relieve lower back pain.

Who benefits most from active isolated stretching?

Although everyone can receive some kind of benefit from active isolated stretching, those with certain joint or musculoskeletal conditions will find noticeable relief. Athletes and pregnant women can also find fast relief from muscle pain. Those suffering from the following conditions are encouraged to try active isolated stretching to help with aches or discomfort:

  • Sciatica
  • Arthritis
  • Multiple sclerosis
  • Plantar fasciitis

Are you ready to try some active isolated stretching?

The human body has much potential, and constant pain can make it difficult for some individuals to achieve that. Active isolated stretching allows you to eliminate discomfort fast by promoting muscle lengthening and fascial release. Consistency is key for keeping your body limber, healthy, and free of pain!


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