Active assisted stretching (AAS) is a type of flexibility training that involves actively engaging muscles while being guided through range of motion by a therapist, trainer, or machine. Unlike passive stretches, which involve holding a position for several seconds or minutes, active assisted stretching focuses on moving through a series of active movements to increase mobility, reduce stiffness, and prevent injury.
Benefits of active assisted stretching:
While traditional static stretching has been shown to improve flexibility and range of motion, research suggests that AAS offers additional benefits. Some advantages include:
- Improved muscle activation and recruitment
- Increased blood flow and circulation
- Enhanced proprioception and balance
- Reduced risk of injury during exercise
- Decreased muscle soreness and tension
Types of active assisted stretching techniques:
There are several types of AAS techniques, each with its own specific goals and methods. Here are a few common ones:
- Proprioceptive neuromuscular facilitation (PNF): PNF uses alternating contractions and relaxations of agonist and antagonist muscles to improve range of motion and strength.
- Dynamic stretching: This technique involves performing quick, controlled movements through full ranges of motion to prepare the body for physical activity.
- Muscle energy technique (MET): MET involves contracting muscles against resistance provided by a practitioner or tool, followed by relaxation and stretching.
- Resistance band stretching: Using elastic bands to create resistance, this method helps strengthen and stretch targeted muscle groups.
- Partner-assisted stretching: Working with a partner, this technique uses manual guidance and pressure to move joints and muscles through desired ranges of motion.
Tips for safe and effective active assisted stretching:
To get the most out of AAS, follow these guidelines:
- Start slow: Begin with gentle movements and gradually increase intensity and duration.
- Focus on form: Proper alignment and control are essential for preventing injury and maximizing benefits.
- Listen to your body: Stop immediately if you feel pain or discomfort.
- Stay hydrated: Drinking plenty of fluids can help prevent cramping and promote recovery.
- Consult a professional: Consider seeking advice from a qualified fitness instructor or physical therapist to ensure correct technique and avoid injuries.
Active assisted stretching is a powerful tool for enhancing flexibility, reducing stiffness, and promoting overall health and wellbeing. By incorporating AAS into your workout routine, you can reveal new levels of mobility, strength, and performance. Just remember to prioritize safety, seek expert guidance when necessary, and always listen to your body. Happy stretching!
