Active Isolated Stretching

Active isolated stretching is a specific stretching program developed by Aaron Mattes over 30 years ago. The technique enables individuals to become more flexible and less injured. The technique is based on four principles:

1. Isolate the muscle to be stretched.
2. Repeat the stretch 8 to 10 times.
3. Hold each stretch for no more than two seconds.
4. Exhale on the stretch and inhale on the release.

Simply put, if you are aiming to stretch the quadriceps you must actively contract the hamstrings. The brain then sends a signal to the quadriceps to relax which provides a perfect environment for this muscle to be stretched. Each stretch is repeated 8 to 10 times in order to increase circulation of blood, oxygen and nutrients to the muscles being stretch. This technique will help you gain the most flexibility per session. The more nutrition the muscle can obtain and the more toxins the muscle can release, the faster the muscle can recover.


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