The JAI Technique - Origins and Science
First, a little background on the JAI stretch.
The technique was developed by and Thundersplace member named Johan. (Johan’s Active Isolated Stretches) As I was digging through some older threads on Thundersplace, I came across an interesting thread. Like many other threads, this guy Johan was talking about quitting PE because he was 3 months in it without any gains. Johan (J) was ready to give up… This was until he started reflecting on his situation. Turns out that J was at school studying as some type of medical engineering.
Putting 2 and 2 together he related his troubles to a method used for stretching and lengthening muscle groups and tissues. This method is known as AIS.
“Active Isolated Stretching (AIS) method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes.”
The Science behind the 2 second stretch
Myofascial release technique, which also incorporates Active Isolated Stretching, uses active movement and reciprocal inhibition to achieve optimal flexibility. Using a 2.0 second stretch has proven to be the key in avoiding reflexive contraction of the antagonistic muscle. Without activating muscle group contraction, restoration of full range of motion and flexibility can be successfully achieved.
Quoted from: http://www.stretchingusa.com/active-isolated-stretching
Now in Johan’s words (Before this technique was a proven method for PE)
“Basically I figured out to do it like this: I just do a normal stretch, maybe cranking my weenie a little. Then release after holding that position about 2 secs (not longer in order avoiding PC’s inherent stretch reflex - hope that I’m right about that PC is the muscle reflecting). After that kegel hard for 2 secs and do the same again. Thinking maybe 3 * 15 repeats could be a good set. -> Only 3 minutes of active workout, but this could solve my lifetime plateau ;) “
After 3 months of no gains, then applying the JAI stretch…. here is what happened in the next 3 months
BPEL: 6.35” (16.2cm)
BPEL: 7.0” (17.8cm) !!!
EG: 4.85” (12.3cm)
NBP: 5.85” (14.7cm)
Just figured that this story had to be shared. I’ve found this really inspirational, so though I should pass it along. Johan’s thread has been lying dormant for several year. I’m not sure how a breakthrough like this can go overlooked for that long.
I did bump the thread, so I think people should go and check it out. Especially if you are a hardgainer looking for inspiration.
The Original JAI Thread is called
“Johan is a believer now! JAI”
Please comment and add to this thread.
Sept ‘17: 5-3/4” BPEL X 4-1/8” MSEG
Now: 6-1/2” BPEL X 4-5/8” MSEG