Flexibility
can be defined as the range of pain free motion at various joints. This is
necessary for all activities of daily living whether it be your occupation,
cleaning the house, gardening, playing sports, or playing with your kids.
Movement is necessary in all aspects of life. Lack of flexibility can inhibit
your ability to perform various activities due to the pain it elicits.
A regular
stretching routine can keep you pain free. The old gym class routine of holding
a specific stretch for 30-60 seconds is out the door. There is a new type of
stretching which is called Active Isolated Stretching (AIS) that we teach our
patients to do at home to aid in the healing process of their pain, and to also
help others prevent the pain from even beginning.
AIS focuses
on the physiological principles of specific muscle lengthening, increased
circulation and oxygen to the tissues, and the lengthening of the superficial
and deep fascia. Active Isolated Stretching uses active movement and reciprocal
inhibition to achieve optimal flexibility without the risk of muscle spasm or
tear. AIS is performed slowly while the muscle is relaxed which better isolates
specific muscle groups. Stretches are only
held for 2 seconds and repeated for 10 repetitions.
Benefits of AIS:
•Improves
flexibility
•Reduces the
risk of muscle strain and tearing
•Reduces risk
of muscle spasm
•Improves
oxygen and nutrient delivery to cells
•Helps to
increase athletic performance
•Helps
improve and maintain good posture
•Helps to
relieve stress
•Helps to
recover from injury
•Helps to
relieve chronic pain
•Helps to
relieve muscle soreness
•Helps
stimulate lymph circulation and elimination of cellular waste
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