Active isolated stretching (AIS) uses 2-second holds with assistance. How does it compare to static stretching?
How AIS Works
Actively contract opposing muscle, hold 2 seconds, assist with rope. 8-10 reps.
Benefits
Improves flexibility without strength loss. Good pre-workout. Less boring than static.
When to Use
Pre-workout for warm-up. Post-workout either AIS or static works.
Conclusion
AIS is effective and less boring than static stretching. Try both and see what works.
