Active isolated stretching is a specific type of stretching technique that uses muscle tension to produce a stretch.
It increases the range of motion in one area and contracts neighboring muscles to lengthen and release tension.
The principle behind active isolated stretching is that in order to generate a large range of motion, you must contract the opposing muscle groups.
Active isolated stretching differs from other types of stretches because it uses both passive and active motions.
The main principle behind this stretching exercise is that by contracting muscles in the opposing areas, the stretch will be increased.
Active isolated stretching works to improve flexibility and range of motion by lengthening shortened muscles while contracting the opposing muscle groups. This allows the lengthened muscle to be released and have a full range of motion.
This type of stretching uses active and passive motions with a controlled tempo, tension, time, and resistance. Active isolated stretching is used by many athletes in order to increase the range of motion and flexibility in certain areas.
What distinguishes active isolated stretching from other stretching exercises?
A major difference between active isolated stretching and other types of stretching exercises is that it also uses a contraction component.
By using the contraction component, active isolated stretching takes on a more dynamic approach to improving range of motion, flexibility, and mobility.
It helps to create a balance between the lengthened muscles and the muscles that are contracted during the stretch.
Active isolated stretches are normally used in combination with other types of stretches that do not use this approach to lengthening muscles.
Some active isolated stretches can also be combined with dynamic stretching which increases the range of motion along with improving coordination and flexibility.
Active Isolated Stretching :
1. Active isolated stretching is a specific type of stretching technique.
It uses muscle tension to produce a stretch. It increases the range of motion in one area and contracts neighboring muscles to lengthen and release tension.
The principle behind active isolated stretching is that in order to generate a large range of motion, you must contract the opposing muscle groups.
Active isolated stretching differs from other types of stretches because it uses both passive and active motions.
• Passive :
There are two types of passive stretches: static and dynamic. Static stretches are performed without motion or resistance, whereas dynamic stretches are performed with motion or resistance.
Static stretches are normally held for a very long time without any resistance in order to stretch the muscle as much as possible. However, static stretches can also consist of a few limited movements or contractions.
Examples of static stretches include: toe touches, heel raises, and leg swings.
• Dynamic :
Dynamic stretches involve a combination of movements and contractions that increase the flexibility of muscles and joints.
Dynamic stretching can include slow moves (without motion) for straightening out joint ranges and twisting moves that stretch the different joint ranges.
Examples include: twists, rotations, and side bends.
2. Active : Active isolation stretches use both passive and active motions.
The main principle behind this stretching exercise is that by contracting muscles in the opposing areas, the stretch will be increased.
Active isolated stretching works to improve flexibility and range of motion by lengthening shortened muscles while contracting the opposing muscle groups.
This allows the lengthened muscle to be released and have a full range of motion.
Other Stretching Exercises :
1. Dynamic stretching is mainly used to warm up the body before an exercise.
It is also used to increase blood circulation and range of motion in the joints. Dynamic stretching can consist of movements or isometrics.
Examples include: leg swings, trunk rotations, and arm swings.
2. Static stretching is performed at the beginning of the exercise.
It is used to loosen up muscles and increase range of motion in joints before starting an exercise routine.
Common examples include: shoulder, neck, and arm circles; reverse shoulder rolls; and leg kicks.
3.”Ballistic stretching” .
It is a type of dynamic stretching that moves at a quick pace using large amplitude movements to improve flexibility in the muscles and joints by using momentum instead of muscle contraction.
As opposed to dynamic stretching, ballistic stretches use very little muscle contractions during the stretch. Examples include: bouncing stretch or high knee running in place.
4.”Proprioceptive neuromuscular facilitation” .
It is a form of active isolated stretching that is used by professionals to improve the range of motion in one area.
It is specifically used for treating muscle injuries and problems with joints. The stretches will be held for about 10 seconds and are repeated three times immediately.
Usually this is repeated three times throughout the day to decrease the restricted range of motion in the muscles and joints.
These stretches will normally use resistance, such as a Theraband, to increase flexibility in a specific joint.
