Active-isolated Stretching (AIS)
Wrap an 8- to 10-foot rope around one foot at a time. Use the rope to assist you to stretch a muscle beyond what you could without it. For example, sit on the ground and wrap the rope around your right foot. Then, lie back and bring your right leg up to stretch your hamstring. Continue pulling the rope to draw your foot closer to your head. Pause for a moment and then return your leg to starting position. This same procedure can be done for every type of stretch. You do not have to hold the stretch for more than 10 seconds.