the book on AIS is not as good as the videos. Google for videos and follow along or e-mail me and i will send you. AIS demonstration shows you the pressure you should be using when doing so. It takes some learning.
Remember 3 things: 1) exhale on stretch 2) contract opposing muscle 3)hold for 2 seconds and return to starting point.
On hamstring stretches i can go over my head now. The stretch guy i went to yesterday was amazed. this has unlocked my pelvis more than anything i ever did.
Use the bands on bridges and make sure you go on your heels. when you get to the top punch each side of your glutes (my FMS guy makes me do that to jar the muscle)...
Also do the squats with the bands on too. Also side walking as well...All great.
The only thing i have left is my other injuries which i know are described in this article. I broke my right ankle twice and now have excessive pronation and all the other distortions that come with it. My FMS guy is going to design a program to resolve it. I hurt my achilles in the Marines and this is how it all started....http://www.activerelease.com/drquotes/art_spotlight15.asp