Active Isolated Stretching 1

*For specific guidance in relation to technique, repetitions, sets and recoveries please email us at [email protected]

This active isolated stretch routine takes you through a series of stretches for the major muscle groups of the body.

The technique involves creating the movement with the opposite muscle group to the one you are stretching, this elicits a inhibition of the muscle being targeted. When you get to your end range use your hands or a rope to gently increase the stretch a little more, hold for two seconds, then releasing and repeating. Here’s an example; to stretch the hamstrings you will contract your quadricep muscle group first and bring your leg into a position where you can feel a stretch on your hamstrings, then use the assistance of a rope to increase the stretch.

We recommend repeating each stretch for 10 to 20 repetitions – if one side feels stiffer and more restricted than the other, you may want to do more on that side.

The reason why we only hold the stretch for two seconds is to avoid the stretch (myotactic) reflex from kicking in. The stretch reflex in a protective mechanism build in to prevent the muscle from tearing, it’s activated if we over stretch or hold a stretch for too long. So, with the short hold and use of the opposite muscle group, this is a really effective way to increase our range of motion.

A private link to the whole routine on YouTube can be found here.