Active Isolated Stretching 1/5

First of five videos stretching the entire body using Active Isolated Stretching
1 Contract into stretch position
2 Apply light over-pressure (two kilos)
3 stretch for two seconds
4 Relax and Repeat

Covers :
Gluteals,
Hamstrings: Biceps femoris, Semitendonous,
hip rotators

Category:

Sports

Tags:

• Gluteals
• Hamstrings
• Biceps
• Active
• Isolated
• Stretching
• Northern
• Quarter
• Clinic

[DrewIsFail]

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...

[TheNQC]

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

[witnessforfitness]

Thanks! This is helpful. Should this be done before a workout?

[TheNQC]

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

[keetz121]

What is the music?

[TheNQC]

Gilles Petersen mix. Google him, you won't be disappointed!

[mofogie]

@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.

[swetec1]

AIS stretching before or after a gym workout?

I appreciate your advice.

[TheNQC]

@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.

[SuperApparition]

@DrewIsFail I am not at all attracted to the woman in this video. Does that make me gay?

[NicksIdeaEngine]

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!

[earthheavenisa]

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!!!

[bigislander72]

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.

[seand11]

@TheNQC which are the good albums? the songs on these series of videos are amazing

[3lit3gn0m3]

@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.

[marmalime]

forgive my ignorance, but what's the difference between AIS and dynamic stretching - i can't really tell the difference from the video...