Can anything be done for Scoliosis?
Scoliosis has been frequently treated successfully with specific AIS exercises to stretch muscles of the trunk, neck, hips, and pelvis. Stretching alone will not change the curvature and stabilize the structure. Specific isolated strength exercises for the back, hip, neck, and abdominal regions are an important part of the treatment plan. The use of seat belts for stabilization has been a great assistance.
I sprained my ankle or have foot/arch problems, what do I do?
Ice frequently. Use a pressure wrap and begin gentle AIS stretching and mild, specific strengthening exercises for each fundamental movement of the ankle (dorsal flexion, plantar flexion), sub-talar joints (inversion, eversion), and specific foot exercises. As the range increases and strength improves, the Mattes Ankle Exerciser is a versatile piece of equipment displayed and described on this website to restore strength and help prevent ankle sprains, shin splints, foot problems, etc. Use of the Mattes Ankle Exerciser and other specific foot exercises, using a towel, stocking, and resistive weights are employed successfully for foot problems and arch development.
How do I stretch my calves?
Traditionally, the calves are stretched from the standing position by leaning against a supportive wall, fence, etc. The main problem is the Gastrocnemius (calf) muscle, which is stabilizing the knee and ankle joints, is performing a lengthening contraction to stabilize both joints and the muscle is not relaxed. The best stretching position for a relaxed calf is to be performed in a sitting position. Place a rope or strap around the ball of the foot. Keep the knee straight. Lift the foot and ankle backwards and assist with a rope. For greater specificity turn the foot inward 20 degrees and lift the ankle back to stretch the outer belly of the calf. Next, turn the foot outward 20 degrees and pull the ankle back to stretch the inner belly of the calf. As the calf becomes more flexible, lean the upper body forward 15-20 degrees to provide greater stretch potential.
My hamstrings are always tight?
The hamstrings are best stretched when incorporating the quadriceps. The use of a rope or strap is helpful. The distal end (insertion) of the hamstrings should be stretched before the proximal (origin) end. The “Bent Knee Hamstring Stretch” is used to stretch the distal attachment. To become more specific the lower leg is first rotated inward to stretch the distal inner hamstrings. Rotate the lower leg outward for the distal outer hamstrings. Incorporate the “Straight Leg Hamstring Stretch” for the muscle belly and proximal attachments. The Knee must remain extended. Use a rope or strap to assist. After the initial straight leg stretch, perform the movement with the full leg rotated inward for oblique fibers of the inner hamstrings. Rotate leg outward and move leg toward opposite side shoulder to isolate oblique fibers of biceps femoris (outer hamstring).
Is there any way to prevent Carpal Tunnel and can it be relieved without surgery?
The prevention of carpal tunnel involves specific stretching for the neck, anterior shoulder/chest muscles, and the radioulnar, wrist, and hand muscles. AIS has been used by thousands of secretaries, computer personnel, and people who do repetitive movements. During the past 30 years, thousands have been relieved from Carpal Tunnel symptoms without surgery by employing specific AIS stretching and strengthening programs.
Is there anyway do reduce low back problems?
Most low back problems stem from a couple of different areas. One area that attributes to low back problems is weak abdominal muscles. Many people with low back problems have very underdeveloped abdominal muscles. It is important to build up the abdominal muscles using abdominal crunches or half sit-ups also known as” pelvic tilts”. The strengthening book, “Active Isolated Strengthening” goes into great detail about working with the lower back and abdominal muscles. Also, tight hamstrings attribute to many problems associated with low back problems/pain.
I like to improve my Golf techniques. Should I stretch?
Stretching is a very important part of Golf. Not only to prevent injuries but also to improve the power exerted in Golf. Golf, by all means, is a power sport. The greater the amount of strength or power you can exert with the golf club to the ball, the greater the velocity the ball will travel when you can hit the ball. Power equals the amount of strength you can exert over a great range of motion divided by time. What this means is if you can take the strength you already have and use it through a greater range of motion, this will allow you to achieve a greater power potential. Most golfers, who are known as “long ball hitters”, are able to achieve greater motion on their back swing and range of motion in the hips on the torso region to achieve greater power on the active swing motion. So flexibility is an intrical part of golf. Increasing your flexibility will also help to prevent injury on the deceleration phase of the swing as well. If the muscles are more flexible, when the shoulders, arms, and torso have to decelerate the swing, there will be a decreased chance of injury.
Would it help for Runners and Walkers?
Running and walking are very strenuous activities on the body. The exercise affects almost every aspect of the muscular-skeletal system. Using Active Isolated Stretching, you will actually warm the muscles (joints and fascia) preparing them for running or walking. Proper preparation for your activity will not only help to decrease the chance of injury, but also slow the process of fatigue. The more flexible the body is, the more efficient it can be. If the body is properly warmed up, the cardiovascular system is able to better oxygenate the muscles decreasing the rate of fatigue or lactic acid. Stretching will also help to remove or decrease fatigue after running or walking by pumping the lactic acid away from the muscles. Thus removing the toxic material from the muscles that causes them to be sore.