@PrivateResort This girl had just finished three years of dance school when she shot this. These are 'apirational' ranges of motion for most of us. If you're feeling the stretch and do this for several weeks you should see marked improvements.
Hey man, I think this is worth mentioning. AIS stretching is amazing, but breathing is a very important factor that was not explained in the video.
Breathing should be done like this -
INHALE and then EXHALE as you are going into the stretch (i.e. EXHALE as you are pulling your knee into your chest). When you are finished exhaling is when you should release, and it should take about two seconds as you mention at the beginning.
This helps augment the benefits of AIS quite a bit!
Thanks so much for this video series. I have been doing AIS every day for the past three years - - a bit bored doing it on my own after a while. It is lovely to have a video to do the workout with. The series is done very professionally.
The postures and positioning of the stretches are very precise. ANd I love the music. It really gives me the incentive to move through the entire series. Focus on the work, as you know it best, and reap the benefits every day!!!
Thanks so much for the vids. I just got the The Whartons book and its confusing as hell to understand with those goofy illustrations and convoluded verbal descriptions. This clears up so many questions I had.
This is not to say that there isn't a lot more detailed and additional info in the book. That aspect of the book is awesome. Its just my questions of "how exactly do I do this stretch?" were never fully answered before.
@marmalime active is when you use your antagonist muscles (opposite muscles of stretch), to assist in the stretch. It's like static, but with 'effort.' Dynamic, is even more effort, requiring more motion. Dynamic is popular for martial artists, who want to be flexible and have speed and power, sweeping their legs up full range of motion for a kick.
I've heard static stretching (as is what you are doing) isn't the best or the safest method for stretching as it can promote tears in muscle fibers. I was wondering if you've heard about any of these experiments or not? It goes along with "bouncing" while you stretch. It's not recommend because it shocks your muscles into the stretches. As opposed to easing them into the new positions. However your model is very flexible and well adapted for what is going on...
@millrhighlife i heard that too...but i'm pretty sure those are over-exaggerations. harsh bouncing is just plain stupid, but to be honest, the tests for bouncing were probably done with someone that had stiff muscles in the first place. just a guess, but that guess is based off my idea that human bodies aren't as frail as we're lead to believe.
is there any cons to this form of stretching at all? im trying to improve my flexibility to do the splits in dance, would this help? and if so when is the potimum time and how often can i do the stretches? thanks!
Why not put these great stretches on a DVD and sell the DVD?
This stretching routine is put fourth in *Wharton's Book of Stretching,* but many readers are unhappy with the confusing drawings in the book. A DVD would form a perfect companion (perhaps even replacing) the book.
I have experienced the same problem. You have to stretch right. If you are performing static stretches, don't bounce and don't stretch to the point of pain. If you are doing the stretches in this video, you should not experience stiffness, though honestly, I did experience stiffness (and achilles pain) after doing the stretches here. Stretching is always very tricky!
I started stretching along with your videos about a year ago after I had my baby girl. My body was in the worst shape due to pregnancy. It wasn't that I was heavy, but more that my muscles set to carrying a baby for 9 months and after I had her I had pain in my hips and low back. These stretches really helped get my body back on track.
The only negative commintory on this video is that the gains she is making with each stretch are wayyyyyyyyyyyyy greater then most people will get and are going to frustrate many. its like a into weight lifting video where the guy showing lifting progression starts with low weight and goes up rapidly because he was already rly strong...
Yeah, Sammy's a pro-dancer and so far more flexible than most will ever get or need to be and her range-of-motion is superb. You'll need to take it from the start positions and perservere to get gains. Good point well made
Can be... I heard Michael Johnson did forty minutes worth before he set 200m world record, so it doesn't adversely affect performance if done beforehand. I personally always feel ready for anything after a full body AIS session
AIS stretching before or after a gym workout?
I appreciate your advice.
swetec1 6 months ago in playlist Stretching
@PrivateResort This girl had just finished three years of dance school when she shot this. These are 'apirational' ranges of motion for most of us. If you're feeling the stretch and do this for several weeks you should see marked improvements.
TheNQC 9 months ago
Hey man, I think this is worth mentioning. AIS stretching is amazing, but breathing is a very important factor that was not explained in the video.
Breathing should be done like this -
INHALE and then EXHALE as you are going into the stretch (i.e. EXHALE as you are pulling your knee into your chest). When you are finished exhaling is when you should release, and it should take about two seconds as you mention at the beginning.
This helps augment the benefits of AIS quite a bit!
NicksIdeaEngine 11 months ago
Thanks so much for this video series. I have been doing AIS every day for the past three years - - a bit bored doing it on my own after a while. It is lovely to have a video to do the workout with. The series is done very professionally.
The postures and positioning of the stretches are very precise. ANd I love the music. It really gives me the incentive to move through the entire series. Focus on the work, as you know it best, and reap the benefits every day!!!
earthheavenisa 1 year ago
Thanks so much for the vids. I just got the The Whartons book and its confusing as hell to understand with those goofy illustrations and convoluded verbal descriptions. This clears up so many questions I had.
This is not to say that there isn't a lot more detailed and additional info in the book. That aspect of the book is awesome. Its just my questions of "how exactly do I do this stretch?" were never fully answered before.
bigislander72 1 year ago
forgive my ignorance, but what's the difference between AIS and dynamic stretching - i can't really tell the difference from the video...
marmalime 1 year ago
@marmalime active is when you use your antagonist muscles (opposite muscles of stretch), to assist in the stretch. It's like static, but with 'effort.' Dynamic, is even more effort, requiring more motion. Dynamic is popular for martial artists, who want to be flexible and have speed and power, sweeping their legs up full range of motion for a kick.
mofogie 1 month ago
I've heard static stretching (as is what you are doing) isn't the best or the safest method for stretching as it can promote tears in muscle fibers. I was wondering if you've heard about any of these experiments or not? It goes along with "bouncing" while you stretch. It's not recommend because it shocks your muscles into the stretches. As opposed to easing them into the new positions. However your model is very flexible and well adapted for what is going on...
millrhighlife 1 year ago
@millrhighlife i heard that too...but i'm pretty sure those are over-exaggerations. harsh bouncing is just plain stupid, but to be honest, the tests for bouncing were probably done with someone that had stiff muscles in the first place. just a guess, but that guess is based off my idea that human bodies aren't as frail as we're lead to believe.
3lit3gn0m3 1 year ago
is there any cons to this form of stretching at all? im trying to improve my flexibility to do the splits in dance, would this help? and if so when is the potimum time and how often can i do the stretches? thanks!
knackerpig 1 year ago
Why not put these great stretches on a DVD and sell the DVD?
This stretching routine is put fourth in *Wharton's Book of Stretching,* but many readers are unhappy with the confusing drawings in the book. A DVD would form a perfect companion (perhaps even replacing) the book.
phthenry 2 years ago
I always feel less flexible after i stretch.....i can my muscles always feel really tight and i was wondering if this was normal?
tjy135 2 years ago
>>I always feel less flexible after i stretch
I have experienced the same problem. You have to stretch right. If you are performing static stretches, don't bounce and don't stretch to the point of pain. If you are doing the stretches in this video, you should not experience stiffness, though honestly, I did experience stiffness (and achilles pain) after doing the stretches here. Stretching is always very tricky!
phthenry 2 years ago
I started stretching along with your videos about a year ago after I had my baby girl. My body was in the worst shape due to pregnancy. It wasn't that I was heavy, but more that my muscles set to carrying a baby for 9 months and after I had her I had pain in my hips and low back. These stretches really helped get my body back on track.
crazyserena 2 years ago
The only negative commintory on this video is that the gains she is making with each stretch are wayyyyyyyyyyyyy greater then most people will get and are going to frustrate many. its like a into weight lifting video where the guy showing lifting progression starts with low weight and goes up rapidly because he was already rly strong...
DrewIsFail 2 years ago 4
Yeah, Sammy's a pro-dancer and so far more flexible than most will ever get or need to be and her range-of-motion is superb. You'll need to take it from the start positions and perservere to get gains. Good point well made
TheNQC 2 years ago
@DrewIsFail I am not at all attracted to the woman in this video. Does that make me gay?
SuperApparition 10 months ago
Thanks! This is helpful. Should this be done before a workout?
witnessforfitness 2 years ago
Can be... I heard Michael Johnson did forty minutes worth before he set 200m world record, so it doesn't adversely affect performance if done beforehand. I personally always feel ready for anything after a full body AIS session
TheNQC 2 years ago
I LOVE active isolated stretching. I first learned it at dance class and do every day now. Always love to learn new ones!
tinkerbellerina134 2 years ago
Nice video!!!!!
quishia 3 years ago
What is the music?
keetz121 3 years ago
Gilles Petersen mix. Google him, you won't be disappointed!
TheNQC 2 years ago
@TheNQC which are the good albums? the songs on these series of videos are amazing
seand11 1 year ago
excellent series!
mentalmark 3 years ago
Nice series!
hockinm1 3 years ago