Active Isolated Stretching

How to do it

1. Choose the target muscle and move into the initial stretch position with a controlled, active contraction of the opposing muscle.
2. Use a rope, strap, or the hands to gently assist the limb slightly further into the range.
3. Ease into the end position without bouncing or forcing past a comfortable point.
4. Hold briefly, feeling the stretch in the targeted area, then release back to the starting position.
5. Breathe out during each ease into the stretch and in as the limb returns to start.
6. Repeat the ease in and release for the prescribed number of short holds of about 1 to 2 seconds each before switching sides.