Flexibity - Active Isolated Stretching

-- use during warmup only
-- improve extensibility of soft tissue
-- increase neuromuscular efficiency by using reciprocal inhibition

-- use agonists & synergists to dynamically move the joint into a range of motion stretching the antagonist
-- increases motorneuron excitability
-- creates reciprocal inhibition of muscle being stretched
-- hold stretch 1-2 seconds, repeat 5-10 reps

Active Isolated Stretching Examples:

• Active Gastrocnemius Stretch with pronation and supination
• Active supine Biceps Femoris Stretch
• Active Standing TFL Stretch
• Active Kneeling Hip Flexor Stretch
• Active Standing Adductor Stretch
• Active Latissimus Dorsi Ball Stretch
• Active Pectoral Stretch
• Active Upper Trapezius / Scalene Stretch