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Active Isolated Stretching, the Technique of Oxygenating Your Body for Improved Health

Active isolated Stretching is a unique technique to oxygenate muscles by stretching them for a few seconds only. The route to healthy living is physical activity. Unless you are physically active you will never provide your body with a condition of well being. Physical activity increases energy, reduces tiredness and ensures a good supply of oxygen to different organs. However there are ways and means of oxygenating your body for complete physiological nourishment and good cognitive function.

Active Isolated Stretching, WHAT IS IT?

Active isolated stretching or AIS is a new technique which will give you every factor required for good health. AIS regenerates your body and supplies your muscles with vital oxygen for better function, growth and strength. AIS is a comprehensive technique of stretching exercises that involve muscle stretching in various ways to ensure a compete flow of oxygen to that particular muscle.

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 An uninterrupted and constant flow of oxygen to a particular muscle spikes up factors that promote muscle health. It works as an instant tonic. It consists of stretches not more than two seconds where a stretch should be completed without initiating the myotatic stretch reflex and the body’s preventive ability to contract a muscle when sensing an abnormality and thus prevent stretching

Benefits of Active Isolated Stretching

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  • Invigorated muscles
  • Increases blood flow
  • Oxygenates the entire body
  • Reduces muscle rigidity and atrophy
  • Promotes functionality of underdeveloped muscles
  • Renews health and increases energy
  • Reduces cholesterol
  • Unclogging of arteries
  • Improves oxygen levels to the brain

How AIS helps in muscle recovery.


In typical cases of muscle fatigue, extensive and vigorous workouts causes catabolism of muscles in which muscle protein is broken down. This results in wear and tear and muscle soreness. AIS performed after workouts are great for muscle recovery. Every muscle will receive a renewed dose of oxygen to restore normal function and strength.

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The active isolated stretching technique requires one to stretch various muscles and hold the stretch for a period of 2 to 5 seconds. AIS involve general stretching and isolated stretching. Isolated muscles when stretched receive extra oxygen thus nourishing and rejuvenating the muscle.

The physiology of your body is such that it prevents extensive use of muscles. Soreness and wear and tear are the symptoms of such effects. AIS seek to increase the threshold of endurance thus reducing the workout recovery period making your muscles stronger.watch the video below.

Physiological benefits of AIS

  • Spondylitis
  • Muscle recovery
  • Aches and muscle sprains
  • Muscle injuries
  • Oxygenation of entire body
  • Shoulder sprains
  • Hamstring tears
  • Low back pain
  • Carpal syndrome
  • Muscle atrophy
  • AIS and Oxygenation

Oxygenation is a natural health benefit which seeks to improve the flow of oxygen to organs in the body. Every organ in your body requires oxygen to function well. Through AIS you improve this flow where daily stressful activity and lack of exercise reduces oxygen flow causing organs to function slowly. This is the main reason for lethargy and fatigue; oxygenation improves all this and invigorates your body to feature a much healthier disposition. Not only do you get physically fit, your mental well being improves resulting in better cognitive function. Unobstructed flow of oxygen to the brain stimulates your cognitive abilities reducing stress and promoting positive thought.

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Do’s and Don’t’s

  • Always position three joint in the direction of the stretch
  • Always do at least 8-10 repletion’s of each stretch
  • Stretch slowly towards irritation then hold for two seconds
  • Do not apply to much pressure on any muscle
  • Always return to starting position after completing a stretch
  • Do not try to prolong a stretch instead go to starting point and repeat the stretch
  • For more complex stretches use an assistant
  • Always breathe and EXHALE during stretches which promotes further oxygenation
  • AIS Will Give You a New Lease of Life

The unique factor of Active Isolated Stretching is such that you can even formulate your own stretches once you get experienced in the technique. Stretching always helps the body in number of ways. AIS takes stretching to a new level of recovery where your muscles will get more than their share of nourishment through oxygenation.. Moreover the increased benefits of AIS and oxygenation improve cardiovascular activity giving you a stronger heart.

www.spiritselfhealth.com-active isolated stretching

Forget about the motto “no pain no gain” No exercise should ever put your muscles and body parts in a dangerous position with excess force that can lead to injury. Your body has limitations and exercise is meant to increase those limitations of your muscles not injure them.

For comprehensive details on active isolated stretching at www.stretchingusa.com or watch another video below by Adarsh Williams where you can even stretch at home.


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How Antioxidants Increase Muscle Recovery and Boost General Health

Antioxidants increase muscle recovery and act as a crucial defense mechanism against the most harmful substances present in our bodies, i.e. free radicals. Antioxidants of different varieties exist in the form of essential vitamins and minerals. Now the question is what kind of role do these antioxidants play in muscle building and how do antioxidants increase muscle recovery

Everyday exercises and consistent workout routines exerts a lot of pressure on your muscles. Strenuous sports and difficult workouts might result in injury in the form of sprains, tearing of soft tissues which cause inflammation.When this happens free radicals present can prolong or slow down the healing process. If left unchecked and untreated, bone degeneration, arthritis and other diseases can set in.



Antioxidants counteract free radicals by obliterating their presence from body parts such as the tendons, muscles etc. and can even stop the process of degeneration. Even a healthy diet can ensure the intake of the essential antioxidants needed for facilitating the recovery and healing processes, and keep your body fully protected throughout your training sessions.


How can antioxidants benefit people in training and working outs?

Muscle Ischemia is a common disease affecting people who are into physical activity be it sports or simply working out. It lowers the muscle tissue’s blood supply, thereby decreasing the oxygen and glucose supply crucial for muscle recovery, tissues, regeneration and metabolic activities. Antioxidants increase muscle recovery and can easily reverse the effect of this disease and also control and restrict any inflammation caused by injuries during training.

Four major antioxidants for increased immunity and muscle recovery

Vitamin C


Vitamin C is a strong antioxidant renowned for its regenerative components for the skin cells. It also escalates collagen levels to improve skin resilience and firmness, hence speeding up the healing process. Vitamin C deficiency may deter this healing process as important fibers required for this process become insufficient.

Vitamin C has an anti-catabolic effect on muscle development. The catabolic process involves synthesizing main muscle tissues into either energy or waste. Anti-catabolism prevents this breakdown of the significant muscle fibers. Vitamin C is the antioxidant that lessens pain and inflaming injuries that are the result of over exercising.

Vitamin C is obtained from leafy vegetables, citrus fruits, berries, tomatoes, chewable vitamins etc.



Chromium is required in carbohydrate and lipid metabolism. However chromium gets depleted fast, by constant exercising. A Chromium deficiency can have disastrous outcomes such as resulting in early diabetes, cardiovascular diseases etc.

Chromium contains certain properties that induce insulin sensitivity to completely burn up body fat turning it into significant fuel or energy to assist you at the time of working out. Its properties also restrict the fat accumulation in your body, which ultimately leads to a significant reduction in unnecessary body fat. Chromium Picolinate contributes essential elements that are important for muscle growth.

Chromium is present in processed meat, egg-yolk, beans, whole grain products etc. However the amount of chromium obtained from these foods is not enough.



Magnesium promotes protein synthesis and enhances strength. Magnesium like chromium also tends to incite insulin sensitivity, similarly reducing the fat content within the body. Nonetheless, it is important to maintain proper magnesium levels so that your workout for reducing weight and gaining a fit and strong body with a good physique can be fruitful. Magnesium comes from fish, yogurt, dried fruits, nuts, dark chocolate etc.



The process of protein synthesis is extremely important in muscle building. A zinc deficiency will reduce the process having a disastrous effect on your body building routine. Zinc increases somatomedin and testosterone levels vital for maximum workout performance.

Antioxidants increase muscle recovery and  play a significant role by reducing the time of muscle recovery. They eliminate harmful substances, heal injuries, and decrease fatigue to help you put in 100% effort into your workouts and bring you the results you desire. Moreover for average people not into bodybuilding, antioxidants play a major role in keeping us healthy by increasing immunity and protecting our muscles from wear and tear.

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Antioxidants increase muscle recovery and act as a crucial defense mechanism against the most harmful substances present in our bodies, …