Certification Courses
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AIS ASSISTED STRETCHING - STARTER COURSE

2 Modules 7 Chapters 30 Lessons Intermediate

About this course

In this AIS Assisted Stretching – THE BASICS online course, we teach you the 30 stretches we most commonly performed in an Assisted Stretching session at Stretch Asia. The course does not require any prior experience or fitness background but a fair knowledge of Anatomy and Physiology would be useful.

The course is divided into 2 modules: The Upper Body and The Lower Body.

The order in which the stretches are presented is not necessarily the order you will be performing them, but it’s close.

Take your time to learn every stretch, and feel free to watch the videos several times to ensure you understand exactly what to do.

With each stretch, you will need to take the joint to its natural end range [of motion] and assist the stretch a little further, gently. Hold the stretch for 1.5 to 2 seconds and return to the start [or neutral] position and repeat, going a little further each time. This is how you will increase the joint’s range of motion.

After taking this online course, you may want to upgrade to the AIS SPECIALIST Certification course or the AIS PROFESSIONAL Certification Course so you can practice all the stretches, demonstrated in the videos, with one of our Master Trainers.  You would then have the opportunity to ask all your questions and ensure you perform the stretches correctly and effectively.

Click here for more information on the AIS PROFESSIONAL Certification Course

Course Structure

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4 Chapters

Upper Body Flexibility

In this module we will cover the stretches related to the neck, back, shoulders, chest and arms areas in order to improve upper body flexibility.

Chest and Biceps 4 Lessons

Pectoralis Major and Minor Stretch

This stretch is important for complete posterior horizontal shoulder range of motion. It is a high priority to help correct forward head, rounder shoulders or forward thoracic spine. It is crucial for improving velocity and accuracy of throwing, horizontal and overhead striking movements.

Biceps Brachii Stretch

This is beneficial for post injury and surgery as well as pre-activity. Shoulder tightness or limited anterior joint capsule movement can also benefit from this.

Bilateral Pectoral Stretch

 This is a very important stretch to correct the forward head posture and rolled shoulders due to prolonged sitting infront of desk.

Bilateral Pectoral Stretch Clasped Hands

 This is an advanced stretch for the chest. Assist with a gentle upward and backward traction, beyond the end-feel.

Shoulder Flexibility 4 Lessons

Trapezius and Rhomboid Stretch

This stretch is helpful for athletes like paddlers, rock climbers, rowers and weight-lifters.

Levator Scapulae and Supraspinatus Stretch

This is helpful for people that spends a lot of time sitting in the desk. And people with neck pain and people with forward head posture.

Shoulder External Rotator Stretch

This is a good technique for adhesive capsulitis or joint capsule tightness. The subject may be positioned in a standing, sitting or lying position.

Shoulder Internal Rotator Stretch

This stretch is helpful in treating frozen or post operative shoulders that have limited external rotation.

Triceps and Trunk 3 Lessons

Triceps Brachii Stretch: Assisted

It is very difficult to reach the arm completely overhead (forward elevation) unless the triceps are flexible. Assist the subject with both hands to achieve shoulder flexion at 180 degrees.

Serratus Anterior and Lattisimus Dorsi Stretch

A maximum result is more likely to be achieved by first stretching the triceps brachii and internal shoulder rotators. The subject will achieve maximal forward elevation if capable of 90 degrees or greater internal shoulder rotation. This is an excellent stretch for the posterior joint capsule.

Lattisimus Dorsi and Quaratus Lumborum Stretch

It is beneficial for people suffering from lower back pain. It is best to do this stretch after stretching the hip adductors first.

Neck Flexibility 4 Lessons

Cervical Extensor Stretch

Do not allow the trunk to bend. Tightening the abdominals helps to prevent trunk compensation. Keep the chin tucked in throughout the exercise.

Cervical Rotator Stretch

This stretch is performed for people that experiences stiff neck. Instruct the client to avoid rotating the trunk during the stretch.

Cervical Flexor Stretch

This stretch may be contraindicated for more severe cases of pinched nerve, herniated disc, post. whiplash or recent surgery. This exercise will then be performed from the gravity, prone position.

Cervical Lateral Flexor Stretch

This stretch is good for people with trigger points in their trapezius and for those experiencing migraine due to tightness of the trapezius.

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Hips Flexibility 8 Lessons

Hip Flexor Stretch "Iliopsoas"

This method is the most effective and through technique to release tight poses and iliacus muscles. This stretch is suitable during pregnancy.

Quadriceps Stretch

High patella syndrome. Osgoods-Schlatters and quadriceps strains or tear's are largely products of very tight quadriceps.

Gluteus Medius and Iliotibial Band Stretch

Always exercise the hamstring stretch before the gluteus medius and ITB.

Piriformis Stretch – Femoral Attachment

This stretch is important for those with sciatica symptoms and those who spend a lot of time sitting.

Gluteus Maximus Stretch

This is a gentle stretch for the lower back and hip flexibility problems and important in order to stretch the trochanteric attachment of the piriformis.

External Hip Rotator Stretch – Supine

It should be noted that because of arthritis, post surgery or post accident, the supine internal hip rotator stretch should begin with the leg fully extended and turning the entire leg outward with the assistance's hand assisting at the end of movement.

Lateral Gluteal Stretch

This is a gentle stretch for lower back  and hip flexibility problems.

Single Leg Pelvic Tilt

This Williams Back Exercise will help achieve hip and lower back movement.

Legs Flexiblity 4 Lessons

Internal Hip Rotator Stretch – Supine

Commonly associated with tight groins, this stretch is beneficial for hurdlers or people runs / jogs frequently.

Groin Stretch

This series is for situations involving extreme tightness of the groin, or following a fracture or injury of the hip.

Achille's Stretch

It is best for people that wears high heels regularly, hikers and runners. As it avoids the injury of the achilles due to tightness.

Hamstring Stretch

This is an important stretch for people with back, hip or hamstring injuries, for p0revention and improvement of athletic performance. It is recommended to people who wear high heels, hikers, and runners as it prevents injury of the Achilles.

Abdominals and Lower Back Flexibility 3 Lessons

Double Leg Pelvic Tilt

This stretch is beneficial for treating lower back pain and anterior pelvic tilt.

Rectus Abdominus

This stretch is especially helpful for those suffering from osteoporosis, osteopenia, emphysema and major postural thoracic kyphosis.

Internal and External Oblique Stretch

Trunk rotation is very important in sports such as golf, tennis, baseball, football, lacrosse and boxing.

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