Seeking the Cutting Edge in Range of Motion
For athletes looking to boost performance, optimizing flexibility is key. But once basic stretching routines no longer provide progress, many seek out advanced techniques that take results to the next level. New methods that strategically target the nervous system, muscle memory, and incremental growth push the body’s mobility in exciting ways.
Techniques like active isolated stretching (AIS) and sensory integration stretch the boundaries of flexibility training. Mastering these progressive practices requires dedication, but unlocks new dimensions in movement capability. Athletes open to trying emerging techniques, and willing to persevere through initial challenges, can reap substantial rewards.
Understanding Advanced Stretching Goals and Mechanisms
Advanced flexibility methods aim to safely improve range of motion using core principles like:
Taking muscles through fuller movement patterns
Facilitating alternation of muscle tension and relaxation
Enhancing mind-muscle connection
Progressively expanding range of motion through small gains
By creatively integrating these mechanisms, cutting-edge techniques coax more mobility from muscles and connective tissues over time. This allows athletes to achieve positions, sequences, and resilience previously unattainable.
Active Isolated Stretching (AIS)
Developed by kinesiotherapist Aaron Mattes, active isolated stretching aims to improve flexibility using a specific “contract and relax” technique. Mattes created AIS based on research showing muscles respond best to brief 2-second stretches, repeated rhythmically.
The AIS method uses four key principles:
Stabilize joints above and below the muscle being stretched to isolate it
Contract the antagonistic (opposing) muscle group prior to stretching the target muscle to initiate a target muscle relaxation
Stretch the target muscle no more than 2 inches, for no longer than 2 seconds
Relax and repeat the short stretch up to 20 times (2 sets of 10 reps each side)
Done in repetitions of 10-20 cycles per muscle group, AIS leverages principles of proprioceptor desensitization, autogenic inhibition, and reciprocal inhibition to progressively increase range.
Additionally, the rhythmic nature of AIS promotes circulation and lymphatic drainage by stimulating muscle pump activity. The technique aims to reprogram the brain and golgi tendon organs to allow greater muscle length.
AIS can be done actively by contracting the opposing muscle, or passively by using external assistance. This allows injured muscles to regain flexibility at an accelerated rate compared to static stretching.
Research indicates AIS enables faster flexibility gains versus static stretching. Enthusiasts also cite benefits like injury recovery, strength gains, and muscle relaxation.
Sensory Integration in Enhanced Flexibility Training
Sensory integration techniques aim to improve flexibility by enhancing communication between the central nervous system and muscles. This facilitates better muscle control and body awareness.
Key techniques used in sensory integration flexibility training include:
Proprioceptive Cueing Using cues about body position to achieve better muscle innervation
Visualization Forming mental images of flexibility goals and proper technique
Tactile Stimulation Incorporating foam rolling, massage, or pressure to affected areas
Breath Guidance Matching breathing patterns to stretching technique and intensity
By integrating these neuromuscular principles, sensory integration training rewires suboptimal movement habits. This allows muscles to relax into fuller ranges of motion over time.
Achieving Lasting Gains in Flexibility
Ultimately, advanced stretching techniques require patience and commitment. But for dedicated athletes, embracing innovative methods can unlock dramatic new potential. Those willing to venture beyond familiar comfort zones often discover exciting new frontiers in performance.
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