Stop Holding Your Stretches!
If you’ve ever been told to hold a static stretch for 30 seconds or more to improve flexibility, you’re not alone—and you’re not necessarily on the right path. Science is evolving, and it’s time your stretching routine does too. Enter: Active Isolated Stretching (AIS)—a smarter, more dynamic method that’s quickly becoming a go-to among top therapists and athletes for boosting mobility, reducing pain, and optimizing performance.
What Is Active Isolated Stretching?
AIS is a cutting-edge technique that involves holding a stretch for just 1–2 seconds and then repeating it for multiple reps, often with the help of an external assist (like a rope or a therapist’s hand). Unlike static stretching, AIS activates the antagonist muscle group while isolating the targeted muscle. This method builds strength, supports neuromuscular function, and increases flexibility—without triggering the body’s protective stretch reflex.
Why Traditional Stretching Falls Short
Studies like Bandy & Irion (1994) and Spernoga et al. (2001) demonstrate that static and passive stretching offer temporary gains in flexibility but fall off quickly and may not carry over to functional performance. For example, static stretches of 30 seconds or more can sometimes lead to decreased muscle power immediately after use, a major downside for athletes and active individuals. Plus, the results don’t always last: Spernoga’s research shows that even PNF (proprioceptive neuromuscular facilitation) stretching only holds its effect for about 6 minutes post-stretch.
AIS, on the other hand, is designed for functional carryover—you’re not just lengthening tissue but retraining the body to move in healthy, supported patterns. That’s a massive upgrade.
The Muscle Activation Advantage
In Winters et al. (2004), active stretching was shown to provide similar gains in range of motion as passive stretching but with a key benefit: strengthening the antagonist muscles during the process. That’s the hidden gem. AIS doesn’t just lengthen tight areas—it stabilizes the movement system and supports balanced biomechanics, reducing compensations that often cause pain and dysfunction.
Injury Prevention and Longevity
A comprehensive review by Thacker et al. (2004) found insufficient evidence that traditional stretching prevents injury. The real secret to injury prevention lies not in forcing a muscle to lengthen but in improving coordination, mobility, and resilience. AIS promotes all three. It’s gentle on joints, safe for nearly every population, and supports the neuromuscular system in a way conventional stretching cannot.
Practical Gains for Real People
Whether you’re recovering from an injury, looking to improve your performance, or simply trying to move through life with less discomfort, AIS is your tool of choice. It’s already used in advanced physical therapy settings and by Olympic athletes alike. Why? Because it works—and it works fast.
In clinical practice, we’ve seen patients with limited hip extension, low back pain, and hamstring tightness make faster, longer-lasting improvements with active isolated techniques compared to any other method. It’s not just about touching your toes—it’s about retraining your nervous system to move better, feel better, and perform better.