How long to stretch? Scott from Psoas Massage + Bodywork explains the basic tenets behind Active Isolated Stretching and how and when to use it. The problem is, there is so much contradicting information online pertaining to the "right" way to stretch that it's easy to get confused. If you have questions on optimal recovery, I recommend signing up for our premium membership. And while I applaud you for steering toward positive vibes only, I also want to take this time to steer you toward stretching. Is dynamic stretching better than static stretching? To stretch your lower back, lay down with your lower back firmly connected with the ground (you'll have to do a slight pelvic tilt inward). Active isolated stretching involves holding a stretch for a mere two seconds (in stark contrast to some physical therapists who recommend holding a stretch for one to two minutes). With an active stretch, you are purposely contracting (tightening) your muscles through the stretch. Here are several basic stretches you can try at home. When you reach your end range, slightly tug your knee further upward for two counts, then return to the ground. Thanks, but I don’t want to take part in that study. Thus, Microstretching is a recovery regeneration technique directed towards the restoration of normal structure and function which can handle increasing loads and stress to the body. Can you stretch a cold muscle, or no? The main difference between the two is static stretching requires effort and sometimes you are not balanced or stable when performing the exercises. Static stretching vs. dynamic stretching Active Isolated Stretching (AIS) is a type of athletic stretching technique that provides effective, dynamic, facilitated stretching of major muscle groups. Whether you're preparing for a run or getting ready for a hockey game, your coach or team trainer will likely give you a piece of advice common to many sports: Remember to stretch before you begin. An athlete will not contract or utilize their musculature in a passive stretch, and gives full control to the external force.A passive stretch requires very little energy, and is often performed when the main goal i… Use these dynamic stretching tips that focus on functional movements to improve flexibility and prevent injury before you workout.