Active Isolated Stretching (AIS) is a method of stretching that involves holding a stretch for no more than two seconds before repeating the movement. This short duration helps avoid triggering the body’s stretch reflex, which can limit flexibility during traditional static stretching.

Developed by Aaron Mattes, AIS focuses on isolating specific muscles by actively contracting the opposing muscle group. This approach supports improved flexibility, promotes circulation, and reduces the likelihood of strain or injury when used appropriately within a treatment plan.

AIS may be helpful for:

• Athletes: To enhance range of motion, reduce injury risk, and improve movement efficiency

• Injury recovery: To restore mobility following strains, sprains, or surgical procedures

• Older adults: To maintain flexibility, improve mobility, and support balance

• Chronic pain patients: To relieve tension and improve joint mobility in conditions like arthritis or fibromyalgia

• General flexibility goals: For individuals looking to move more freely or support their overall physical health

AIS is delivered as part of an individualised treatment plan. Sessions typically include:

1. Assessment – identifying areas of tightness, limited range, or discomfort

2. Guided stretching – the physiotherapist leads you through a series of short, repeated stretches targeting specific muscle groups

3. Active participation – you are asked to contract the opposing muscle group to aid the isolation and effectiveness of each stretch

4. Progressive range of motion – stretches are gradually extended as muscles begin to respond

5. Feedback and adjustment – your physiotherapist monitors form, comfort, and response, making changes as needed

Examples of AIS techniques may include:

• Hamstring stretch: Performed lying down, with one leg raised while the opposite muscle group contracts

• Quadriceps stretch: Standing and drawing the heel toward the buttocks while engaging glutes

• Shoulder stretch: Extending one arm across the chest while the opposite arm contracts for support

Each stretch is held briefly (about two seconds) and repeated to safely improve mobility.