Active Isolated Stretching (AIS) is a technique that lengthens and strengthens muscle tissue. Our muscles have two major functions: to contract or relax. The idea of AIS is to hold a stretch for one to two seconds, relax, and then repeat the movement for 10 to 15 times for one to two sets. When the stretch is done right, you should be able to increase your range of motion with each additional set.
The benefits of incorporating AIS into your routine are numerous: increased isolated flexibility, realignment of the body, reduced chance of injury and better awareness of your body. Try the following routine four to five times a week after your runs.
Psoas Stretch #1 part 1
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Get down on all fours and keep your head in a neutral position. Extend one leg back and focus on contracting your glutes and hamstring.
Contract the glute and hamstring on the right side while keeping your core tight and chest raised. Hold position for two seconds. Complete one to two sets of eight to 12 reps on each leg.
Grab the top of your left foot and pull it back to stretch the quad. Hold stretch for two seconds, then release. Complete one to two sets of eight to 12 reps, then switch legs and repeat on the right side.
Move the right leg across the body, keeping your leg at a low angle. Use the band to help guide your leg. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps on each leg.
Lie on your back and wrap a band, towel or stretch rope over your left foot. Keep the right leg bent at a 90-degree angle throughout the movement. Raise your left leg at the knee.
Lift your left leg up toward your head; move through flexion and extension, feeling the stretch through the hamstring. Hold each stretch for two seconds. Return the left leg to the start position and repeat. Complete one to two sets of eight to 12 reps on each leg.
Fully extend the left leg toward your head, pulling down on the strap, and feeling the stretch through your calf. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps on each leg.
Pull your nose towards your belly button, which will allow your spine to flex forward and down. You can pull down on your ankles with your hands to give you some assistance. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps.
Rotate to one side, using your arms to assist. Make sure to use your abs and spinal rotators to perform the movement. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps on each side.
Pull your arms up and back, squeezing your shoulder blades together. Try pulling your arms back in different angles to stretch the entire chest. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps.