Active Isolated Stretching & Strengthening in San Francisco CA

      Active Isolated Stretching is based on respecting the myotatic stretch reflex. This reflex is the body’s defense mechanism to protect itself from being injured, by being over stretched or stretched too quickly.  The myotatic reflex, stored in the muscle spindles, is triggered after two seconds causing the antagonist muscle to contract.  There are three components to the response. Time– duration of muscle lengthening; Force - how hard the muscle is being assisted; and Speed - how quickly the muscle is put into position.   If any of these elements are compromised then injury can, or is likely, to occur.

Time

            When the muscle spindles detect lengthening, the Golgi Tendon Organ sends an impulse to the Central Nervous System (CNS) to convey “danger!”[1] The CNS sends a message back saying, “Shut it down.” This takes one and a half to two seconds.  If you ignore the message, the myotatic reflex will cause the muscle to fight back.  Setting off the myotatic reflex can lead to muscle soreness, fatigue, and tissue tearing.  Rather than trying to override the myotatic stretch reflex, AIS employs repetitions of two-second stretches that honor how the body really works. 

Force

            Muscles respond more quickly to gentle coaxing to increase their flexibility.  The amount of pressure applied to the muscle is important because pushing the muscle too hard will cause it to contract instead of stretch.  According to Mattes’ principles, only six to eight ounces of pressure need be applied in order to reach optimal lengthening. With gentle assistance, either individually or with a therapist, it is possible to increase flexibility by two to three degrees with each repetition.[2]

Speed

    Contrary to popular belief, bouncing or jerking movements should be avoided. Movements that are too sudden can set off the stretch reflex, contracting the antagonist muscle.  Please keep in mind there needs to be a relaxation phase between each repetition, allowing the muscle to refill with fresh blood and oxygen.  Disengagement between repetitions allows for fluid exchange and neurological resetting of muscle length.

  

Timing is assisted with rhythmic breathing. Exhaling into each stretch releases tension and expands the muscles.  Moreover, a stretch lasting longer than two seconds becomes ischemic, squeezing the blood out of the muscle and cutting off the oxygen supply through muscle contraction. Anything held less than one and half to two seconds does not allow for maximum blood and oxygen flow.  

We all know that it is hard to find time to stretch or do our daily exercises even though we know they are good for us.  We all have too much to do (or at least claim that we do) whether it is getting the kids ready for school, getting to work on time, or dare I say checking the latest “tweets.”

I’m going to try to make easy this as easy for you as possible to feel good and still save time in 5 minutes tops!

1. Lying on your back with your legs out long, slowly roll your feet inward towards each other. The goal is to touch the bed with the inside of your foot.  Make sure that the back is in a comfortable position and the rotation is coming from the hips.  When people experience back spasms it often is from twisting or bending over. There are 32 muscles that attach to and cross the hip/pelvis and play a key role in keeping our backs happy.  If there is good rotation in the hips then the risk for back, hip, and knee injury is decreased.
2. While still on your back flex your foot toward your face while exhaling and hold for 2 seconds; release and point your toes away from your face while inhaling. Both feet can be done at the same time. Try to do at least 10 repetitions. The legs should be completely straight. This will be a gentle stretch for your calves while pumping blood to the lower half of your body.  High arches, Plantar Fasciitis, shin splints are results have over developed or tight calves.
3. Okay last one. With your legs out long and still lying on your back, bring one knee into your armpit, gently assist, and hold only for 2 seconds; release and alternate with the other side.  This should give you a gentle stretch in the inner thigh, back of the thigh and/or in the low back. If you feel it across the front of your hip then it most likely means your hip flexors are tight. That should be fixed with some Active Isolated Stretching. 

Check out the website for a hip flexor release (on October 15 blog entry under “back pain”) - Stretchingbythebay.com.

Stay tuned for more stretches or even better call for an appointment! (415) 407-3874.

Thanks for reading and take care of yourself. You’re worth it!

If you're sitting... How's your back?

 

Well for all of you who sit for hours at a computer this blog is for YOU!

 

After being seated for a while many people encounter low back pain.  Even if you are sitting with good posture,  your hip flexors are in a shortened position. Try these few adjustments and they could make a big difference. 

Of all the things we do for our children -our next generation- is taking care of yourself on the list?  Honestly, the example you set is far more powerful than anything you can say!  that's why Michelle Obama's quote about wanting her daughters to see a mother who takes care of herself is shines so brightly! 
Here's what Our First Lady says in her interview with Oprah: "I began to prioritize exercise because I realized that my happiness is tied to how I feel about myself.  I want my girls to see a mother who takes care of herself, even if that means I have to get up at 4:30 so I can do a workout....if I had to get up to take care of my kids, I'd do that.  But when it comes to yourself....exercise....feel good".
And I have infinite respect for Oprah who said a decade or so ago, "I don't love exercise, but I know that I can't have the life I want w/out it"!  OK, so personally I do love exercise, and I do believe that I can help people find the right fit for them to love exercise!  Really, you should do things you enjoy ~ but I do have huge appreciation for those who have not yet discovered their nitch but do realize that bodies thrive on movement, exercise, oxygenation and are willing to commit to their health.
  Before specializing in dynamic functional range of motion for athletes and injured people (and everyone in between) with the Mattes Method, I enjoyed a career as fitness trainer (for groups and individuals).  It was my job to make fitness fun & effective!  It still is!  (I do still do some of the more generic training for fun)  Never under-estimate the power of fun and inspiration!  Find activities you love whether it's Yoga or Hoola Hooping or hiking or lifting weights, and give yourself the gift of enjoying your physicality!
 
Great Alignment Allows for Great Energy Flow!
 
                    Diane
www.DianeWaye.com
www.StretchingbytheBay.com
 

Elasticity & range of motion - Is your flexibility program getting you the results you desire?

Standard of care stretching is based on certain premises that simply aren't true.

My mentor, Aaron Mattes, explored how the body really works and created a system based on the natural reflexes of your body.

It's fairly painless (because we work with the body, not against it) and even more importantly - it WORKS!

(You've heard that saying, "the definition of insanity is doing the same thing over and expecting different results", right?

Well, most stretching is based on a premise that is like assuming the world is flat....& a few hundred years ago, we discovered that the world, in fact, is nearly round!  Same thing for flexibility training:  when we look at how the body really works, we need to look beyond standard of care/flat world to get great results!)

See my website for a fabulous *free* intro offer to Active Isolated Stretching in San Francisco: www.StretchingbytheBay.com ... a computer posture break on my wholistic page, or a link to Mattes' site on my homepage.  Thanks, and remember to breathe deeply & drink lots of water!  in health, diane waye

Athletes: Want to run faster, jump higher, be stronger, play better? Seriously? You know how important follow through is to a throw or a swing; how much more effective you could be if all your joints functioned really well! Practice doesn’t make perfect -- perfect practice makes perfect! Optimal range of motion combined with strengthening the muscles in alignment with ideal motion yields performance with ease. Want to find out how to achieve and maintain your optimal range of motion and elasticity? See for yourself how that’ll enhance your game or sport!

 

People in pain: Want to experience life without pain? (You know the cycle: pain interferes with movement, lack of movement contributes to the pain -- and when you do get moving, it may be with a reduced range of motion, setting you up for re-injury...) A.I.S.+S. could be your ticket out! A.I.S.+S. often succeeds even where others have not. A.I.S.+S. restores function, thereby relieving the actual root cause of the pain. A.I.S.+S. is based in the principles of how the body really works. It’s very scientific. It’s soft tissue therapy at its best.

 

Everybody else: Even if you don’t identify as an athlete or have physical pain you are ready to move beyond, please go ahead and call to reserve your complementary treatment! Why? A.I.S.+S. defies description: A.I.S.+S. needs to be experienced to be understood. Leonardo DaVinci said “simplicity is the ultimate sophistication”; A.I.S.+S. is simple yet profound.