Active Isolated Stretching works with 3 basic principles
- Contract the apposing muscle to send a signal to let go to the muscle you want to stretch
- In order to increase the stretch apply light pressure at the end of range of motion and hold for 2 seconds
- Allow the muscle to relax into a neutral position after each repetition
Some joints and or muscles that have a lack of function need increased oxygen and blood flow. When you contract or stretch a muscle you push the blood and oxygen out of that tissue. Increased flow happens when the muscle is in a relaxed state. The benefit of physical activity is in the recovery process. Each stretch should be done 8-10 times.
The forearm stretches:
You will find these stretching movements will help in preventing golfer or tennis elbow. Keep in mind there are several more stretches needed to assist in healing existing discomfort.
In these 2 photos you will see the starting position where you will move your palm toward your shoulder then release the pressure to its neutral place (back to starting position).
Photos 3 and 4 will be applied with similar techniques as the above photos but the hand is now going in a downward direction stretching the flexors of the forearm.