Post-Performance
Stretching For The Athlete
By Allistair McCaw, Better Athlete Better Player
McCaw, a "professional
performance specialist" and avid distance runner advocates a special way of stretching to increase flexibility and range
of motion.
Just like your running performance on the road or track, you don't just want to maintain your
level, you want to better it. The same goes for your flexibility and range of motion. The most effective way to achieve this
in our opinion is by performing Active Isolated Stretching (AIS) exercises.
In most cases involving
athletes, stretching is seen as a boring part of their program and an area where less attention is given. Also mentally they've
conditioned themselves to believe that they can only stretch to a certain point. With AIS, you're reprogramming your brain,
along with any preconceived notions about your flexibility.
In running a good flexibility and range
of motion is paramount to your performance and career longevity. Many a runner has ended up on the physio table by simply
not being flexible enough, especially with injuries to the legs and hip areas.
SO WHAT EXACTLY IS ACTIVE ISOLATED STRETCHING?
The AIS method is performed actively, where you move your muscles back and forth instead of holding them in one position.
It involves the principle of reciprocal inhibition, which simply means you contract (shorten) the muscle opposite the muscle
you want to stretch.
As you contract one muscle, its opposite has to relax, due to this reflex. By
taking advantage of this reflex, you get a greater stretch than you would otherwise. Lastly, you isolate muscles by moving
them in several positions as opposed to forward and back. Every movement that the legs and hips go through---front to
back, side to side, and rotation, there is an opposite muscle or group of muscles to perform the opposite movement.
The AIS method of muscle lengthening and fascial release is a stretching technique that provides effective,
dynamic and facilitated stretching of the major muscle groups. It focuses on working one muscle at a time. More importantly
it provides functional and physiological restoration of superficial and deep fascial planes.
Studies
have shown that with the use of an aided resistance like the Athlete Stretch Strap™ for example (available at www.athletestretchstrap.com ), an individual can increase his/her range of motion by up to 10 degrees
more than without an applied resistance.
YOUR TURN
AIS is best done directly after a training workout or after
a race. Not only because the body is still warm, but also because this is the most crucial time period to help decrease the
chances of delayed onset muscle soreness (DOMS) from occurring and for speeding up recovery. However this form of stretching
can be done every day, especially if you are feeling tight or need to stretch more than usual.
HOW TO DO IT
Most of the stretches are performed with the athlete lying on his back and the strap wrapped around the foot. The leg is then
actively lifted and a gentle assistance with the strap is performed until a stretch is felt holding for two seconds and then
relaxing again for two seconds. This process is repeated multiple times (usually between 10-15 times).
For example if you are performing the hamstring stretch:
Lying on your back and with strap around
foot, lift your leg straight up and hold stretch for two seconds then lower leg and relax for two seconds. Repeat 10-15 times.
Already, many world class athletes in a variety of sports are using this method of stretching with
incredible results. This method of post-performance stretching has become an essential part of their program, not only for
improving their flexibility and range of motion, but also their overall performance in the competition arena.
Start with improving your flexibility and range of motion today and improvement in running results will follow.
FROM: TRACK COACH 192
