AIS provides functional and physiological restoration of superficial and deep fascial planes. Active Isolated Stretching (AIS) Boston. You should always stretch after workouts, focusing on the muscles you worked. Dynamic stretching tries to incorporate more sport-specific movements. When you reach your end range, slightly tug your knee further upward for two counts, then return to the ground. Active isolated stretching works through two ways. Do 10 repetitions, then switch legs (, Lay on your back with your back firmly connected to the ground, with both legs fully extended. Hold for two seconds, then release by bending your knee. Active Isolated Stretching (AIS) is one of the methods of stretching most used by today's athletes, massage therapists, personal/athletic trainers, and professionals. This image on the left is the classic type of Proprioceptive Neuromuscular Facilitation (or PNF) hamstring stretch for sprinters. , as part of a warm-up. Active Isolated Stretching allows the body to repair itself and also to prepare for daily activity.