Active Isolated Stretching

Active isolated stretching is a relatively new variation of assisted stretching that has grown in popularity in the last few years. Although there is little research on the topic, the studies that do exist find it to be an effective method. This technique combines a short static stretch (with an active contraction of the opposing muscle) with assistance in the direction of the stretch, usually in the form of a rope. The duration for this type of stretch is usually 2 seconds, with 6 to 8 repetitions, although I have seen several variations on the length of hold (Wharton and Wharton 1996).

This stretching technique appears to be simpler to perform than PNF stretching, and many individuals like it because of the shorter duration. Whether or not active isolated stretching is effective for persons with arthritis has not been examined, and I urge caution if you decide to try it; the use of an assistive device can lead some people to be overly aggressive with their stretching. Overstretching can cause muscle damage and may decrease the stability around your joints. On the positive side, if your schedule is limited, your stretching session is much shorter with this type of program.