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.
Pectoralis Major Stretch:
The muscles in front (anterior) of your chest are most often tight and short due to all the primary movements with our arms working in front of our body including but not limited to; working on a computer, picking up a child, eating, driving and most sporting activities. Pectoralis Major has a direct relationship to shoulder function with its attachment to the trunk/chest and to the upper arm bone (the humerus).
Like with all Active Isolated Stretching movements you need to make a positive movement to tell the apposing muscle to let go and this is not an exception.