Updated: Oct 23, 2020
Active Isolated Stretching (AIS) is one of the methods of stretching most used by today's athletes, massage therapists, personal/athletic trainers, and professionals. Active Isolated Stretching allows the body to repair itself and also to prepare for daily activity. The Active Isolated Stretching technique involves the method of holding each stretch for only two seconds. This method of stretching is also known to work with the body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints and fascia. There are several ways of learning about Active Isolated Stretching (AIS).
Having the right pillow for your head and neck can make a big difference with your cervical spine health. Your head weighs 4.5-5.5 kgs. Pillows wear out from the constant daily use of them. They need to be replaced every 2-3 years. No matter what the pillow is made of, the material breaks down and needs to be replaced periodically. A good pillow should support the head and neck so that the head is level and in alignment with the body. Too big of a pillow causes the head to now not be neutral. Too soft of a pillow gives little support to the neck. Pillows that work best are made from foam or polyfill. Feather pillows give very little support and lose their shape and support after the head is on them for a short period of time. The best sleeping position is on your back or side, not the stomach. You want the neck supported with the head neutral and in line with the rest of the body.
When the Greeks ran foot races in the olden days, they usually did so barefoot and naked. Since then, running with clothes and shoes has become more of the norm (phew!) and, with the advent of the modern day athletic shoe, perhaps a little more comfortable. Developed to be protective and add traction, running shoes have evolved to incorporate lightweight materials that cushion the foot from the trauma of running . Most cushioning comes from EVA foam, a lightweight material injected with air cells designed to absorb impact . But, like all good things, the foam eventually loses its magic . According to some researchers, that can happen anywhere from 480 to 800 kms after the first wear . For a runner doing five 5km runs per week, that comes out to a new pair every five to six months. (Let’s hope Santa comes twice this year!).
