Stretches

There are many philosophies of stretching. The two forms with which we have had the greatest success is: PNF (Proprioceptive Neuromuscular Facilitation) and AIS (Active Isolate Stretching). Please check out our Muscle Specific Stretches for Upper and Lower body muscles. Special thanks to Don Koebrich of Braxton Photography Studio and to Jackie Miller, as model for stretches. Jackie Miller of Brit Fit Personal Training.

PNF Proprioceptive Neuromuscular Facilitation

We use PNF a great deal in our massage sessions but it can be done at home with a rope as well. The concept behind PNF is to ‘fool’ the brain in communicating with the muscles. Instead of the brain getting the message that we are trying to ‘stretch’ a muscle and it thereby inhibiting the stretch; to prevent overstretch. We send the message to the brain that the opposing muscle (the antagonist) is contracting and thereby, the BRAIN sends a message to the muscle (agonist) to graciously obliges by relaxing & lengthening; aka: stretch ! To which we gain greater flexibility.

PNF is often described as: “C.R.A.C”. Contract Relax Antagonist Contract. Example: we are wanting to stretch the hamstrings. We lie on our back. We take our right leg straight up as far as we can take it. Then with a rope we hold it there and we CONTRACT the hamstring against the rope; using approximately 50% of our strength for 6 seconds. Then we RELAX and CONTRACT THE ANTAGONIST, the Quadriceps and pull the leg up further. The hamstrings have relaxed and allow the Quads to contract and pull them into greater range of motion.

AIS Active Isolated Stretching

AIS, developed by Physical Therapist Aaron Mattes, is a system of repetitive stretching for no more than 2 seconds at a time. The theory is that the brain gets the message that you are stretching around the third second, so if you remain under two seconds it will not automatically inhibit the stretch. AIS is done slow and controlled, in contrast to Ballistic stretching, which is a bouncing, fast jerky stretching which has been known to actually cause micro-tears in muscles.

Take the targeted muscle into stretch. Take it to the top or maximum stretch and then hold for 2 seconds. Release to your starting position, so that you are taking the muscle through full range of motion. Repeat 8 – 12 times. Slow, gentle and controlled.