One thing about me is that I strive to push myself to be a better person and better therapist. I love learning new techniques to help my clients. One of the many reasons I love being a massage therapist is that there are endless tools I can add to my toolbox. Being a nationally certified massage therapist requires a certain amount of CEU's to stay up to speed in the profession. I know that I won't ever have a problem meeting that requirement!
I just completed a fascinating 4 day seminar on stretching. I was a little hesitant about taking the class...Would it be worth 4 full days? Would it be beneficial for clients? Would it be worth the expense? Well, I can now answer all those questions with an emphatic "yes".
Remember back in the day when you'd warm up before doing an athletic activity? You'd reach toward your toes (either standing or sitting) to stretch your hamstrings. You'd bounce back and forth, or maybe you had a stretching partner that helped push you down. In the 70's and early 80's, I remember (and recall the pain!) the straddle leg position to stretch the hamstrings and inner thigh muscles. You and a partner would sit on the ground facing each other with your straight legs in an outward straddle position. Your feet would be butted up against your partners feet...you'd clasp hands with your stretching partner, then you'd lean forward into the stretch as your partner would lean back (and pull you to the point of crying "Uncle"). Of course, the stretch was reciprocated when you leaned back. I can still almost feel the pulling sensation all these years later.
After the "bouncing stretch" lost popularity, we all learned that prolonged static stretches were the way to go. Static stretches didn't tear muscle fibers and the longer you stretched the muscle, the better. This was again, usually done before athletic activity. I'm not sure when the next change occurred, but pretty soon it was recommended that you shouldn't stretch before exercise...cold muscles shouldn't be stretched. Rather, you should do a light aerobic activity to warm up the muscles, then exercise and then you can stretch the muscles. This is the method I've used for years. It seemed to make sense to me...until this past weekend.
I attended a 4 day seminar the past weekend called "Active Isolated Stretching (AIS)" taught by Aaron Mattes. Aaron has some very interesting success stories of those he has worked with, and the list is pretty impressive. I had a brief introduction to AIS about a year ago when I was still practicing in Atlanta, but really got to see (and feel) some amazing results this weekend.
AIS is a powerful method of stretching where the target muscle is first isolated. The antagonist (or opposite) muscle is contracted by the active client while a simultaneous stretch is done for no more than 2.0 seconds.Research has shown that a static stretch over 2.0 seconds triggers a protective stretch reflex to further contract or tighten that muscle, which is the opposite of what we want to accomplish. With AIS, the target or isolated muscle stays relaxed while the antagonist muscle is contracting (reciprocal inhibition). This allows the isolated muscle to lengthen without trauma.
Let me repeat that the client is active during this session. The client is not lying limp and having the therapist stretch them like often happens in a massage session. The reason for the active client is that when a muscle is contracting (or being activated by the client), the muscle we're isolating is relaxed and can be stretched. If you do 4 successive days of this work as a client, let me tell you, it feels like a workout!
After experiencing this work, the client will learn how to do these stretches on their own. I must admit the therapist assisting the stretch gives a much fuller stretch, but there is a lot the client can accomplish on their own.
AIS helps improve circulation and increase the elasticity of muscle joints and fascia. The benefits gained by regular use of AIS techniques help restore range of motion, rehabilitate and prevent injuries. Over the course of the 4 day seminar, I witnessed bunions being straightened, a woman with Lyme's disease feel better, someone with a 10 yr old back injury (broken back that never recovered properly) get up without pain, and an 8 year old's personality improve (and stand straighter).
Here are a few links from ASHA, the massage school I graduated from, so you can see what's involved. I didn't work with this therapist, but I feel these videos give a good idea of what's involved in a session.
Upper Back, Shoulders, Back
Hips & Pelvis
This method of stretching is great for athletes, children, elderly, those looking to prevent or rehabilitate an injury…really anyone who is looking to get more out of their daily lives!
If you’re interested in improving the range of motion in your back so you can golf this summer, or training without injury for a fall marathon, give me a call so we can get your body working again!
