We all know exercise is an important step toward living a dynamic life and maintaining a healthy body free of injury and disease.  The beauty of stretching is that it lowers your chance of injury and allows the body to maximize all the benefits of your workout.  InMotion understands the impact that adding stretching to your fitness regiment greatly affects these areas. Active Isolated Stretching, or AIS, goes beyond simple stretching to maximize your stretching benefits.


Also known as the Mattes Method, Active Isolated Stretching was developed by Aaron L. Mattes. The goal of this targeted method of stretching included reducing pain, increasing flexibility, and improving performance while simultaneously reducing the chance of injury. AIS also restores deep and superficial fascial planes.

The AIS technique concentrates on reciprocal innervation of muscle tissue. The focus is to hold a stretch for around two seconds and then returning to the resting position. Outside of AIS, stretches can be held for 30 or even 60 seconds. The reason for the short duration of stretching is due to the myotatic reflex.


Muscles have an inherent reflex, called the myotatic reflex or the stretch reflex, to automatically recoil to prevent damaging or painful tears. The myotatic reflex is activated when a muscle is stretched too long. The muscles instinct is to recoil after three seconds. The beauty of AIS Stretching is that you are only holding stretches for two seconds, before the myotatic reflex activates.


To get receive the full benefit of the AIS experience, it’s important to adhere to a four-step approach, regardless of the stretch being performed:

  1. Isolate the Muscle Being Stretched

The AIS Stretch approach is to isolate the muscle that’s being stretched. Muscles work cohesively as a group, meaning that when one is being flexed, another is being stretched. InMotion Stretch Specialists know how to target the muscles to maximize this important aspect.

  1. Timing is Everything: Holding the Stretch for 2 Seconds

This is the primary difference when comparing AIS Stretching to traditional stretching. With AIS, it’s only two seconds versus the traditional 60 seconds or more. This is done with the intention to avoid activating the myotatic reflex.

  1. Repetition is Key

After the stretch is held for two seconds, we’ll reset and complete nine additional passes. In total, 10 repetitions are completed for each stretch, for a total of 20 seconds of stretching. This is also important to maximize circulation throughout the body.

  1. Breathe!

With each stretch of an isolated muscle, you should be exhaling. As we release the stretch, you should inhale. Holding the breath inhibits the muscles from receiving necessary oxygen. When muscles fail to get the oxygen they need, lactic acid increases, the result is that you will feel sore and tired. This can also make you more prone to injury.

How to Maximize your Stretching Regiment


Be sure to allow adequate time for recuperation and recovery. An added benefit is that this reduces lactic acid build up as well.

Don’t Overdo It

Do not push your body past its limits. Honor your body’s innate need to stay within limits without overexerting.

Healthy Diet

A diet inclusive of fresh, whole, healthy fruits and vegetables, grains, healthy proteins and supplements allow the body to operate at its best capacity.

Hydrate, Hydrate, Hydrate!

Water aids in the removal of  lactic acid from the body and assists in relieving sore muscles. It’s recommended you drink eight glasses of water every day, but often this is just a starting point for the body. Particularly if you are active, be sure to drink plenty of water to keep the muscles flexible and the joints lubricated.

Getting Magnesium

The many benefits of Magnesium includes to lessen the discomfort caused by lactic acid build up in muscles. Natural sources of Magnesium include leafy greens, seeds, low-fat dairy products, and nuts.

doing all the work, it’s quite a relaxing experience. All you have to do is sit back and feel the amazing benefits.