Phila Massages

Active Isolated Stretching (AIS)

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Active Isolated Stretching is a stretching technique used by professional athletes and fitness coaches to increase flexibility and treat injuries.



The movement is initiated by the athlete then deepened by the therapist, to go beyond what the athlete would normally do on their own. The active participation favors muscle awareness and relaxation for more efficiency.


Stretches isolate specific muscles for more precise work than general stretching (for example, there are 6 different stretches for the 6 muscles that comprise the hamstrings).


The stretch allows for increased range of motion by lengthening muscles, fascia and increasing joint mobility.

Watch a slideshow of AIS.

How it works:

Stretches are held no more than 2 seconds, and repeated up to 10 times. After a session, the therapist teaches specific stretches for home self-care.


Stretching has many benefits:

  • Increases range of motion in those muscles that need more mobility thus reducing the risk of injury
  • Participates in the reduction of knots and muscle tightness, also reducing risks of injury
  • Provides more mobility, comfort and better posture, reduces asymmetries.

Watch our testimonial of a client who was helped in treating his IT Band syndrome with AIS.

All of our therapists have basic training in AIS and Nick is our certified AIS therapist – ask us about incorporating AIS to your next massage session. 

At the end of an AIS session, your therapist will demonstrate self-massage techniques to use at home to continue benefiting from the technique. 

Watch a hamstring self-stretching sequence with AIS

This article/video is for educational purposes only; do not attempt without your physician’s clearance. If you are in pain or injured, see your physician.

Copyright © Vidal Sports LLC 2018

Copyright © Vidal Sports LLC 2020

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