The Whartons' Stretch Book: Featuring the Breakthrough Method of Active-Isolated Stretching

by Jim Wharton, Phil Wharton

Introducing Active-Isolated Stretching, the revolutionary yet remarkably simple flexibility program—featuring 59 stretches for over 55 different sports and everyday activities!
 
Whether you’re a serious competitor or weekend warrior, you know that proper stretching before and after your workout can improve your performance, increase your flexibility, help prevent injury, and make you feel better. But did you know that the traditional way of stretching—lock your knees, bounce, hold, hurt, hold longer—actually makes muscles tighter and more prone to injury?

There’s a new and better way to stretch: Active-Isolated Stretching. And with The Whartons’ Stretch Book, the method used successfully by scores of professional, amateur, and Olympic athletes is now available to everyone.

This groundbreaking technique, developed by researchers, coaches, and trainers, and pioneered by Jim and Phil Wharton, is your new exercise prescription. The routine is simple: First, you prepare to stretch one isolated muscle at a time. Then you actively contract the muscle opposite the isolated muscle, which will then relax in preparation for its stretch. You stretch it gently and quickly—for no more than two seconds—and release it before it goes into its protective contraction. Then you repeat. Simple, but the results are outstanding. The Whartons’ Stretch Book explains it all.

Part I contains the Active-Isolated Stretch Catalog, with fully illustrated, easy-to-follow stretches for each of five body zones, from neck and shoulders to trunk, arms, and legs—over fifty stretches in all. Part II offers specific stretching prescriptions for over fifty-five sports and activities, from running, tennis, track, and aerobics to skiing, skating, and swimming. You’ll also find advice on stretching for daily activities such as driving, working at a desk, lifting, and keyboarding. Part III discusses stretching for life, with specific recommendations for expectant mothers and older athletes. It also includes specific stretching exercises that could help you avoid unnecessary surgery.

Give Active-Isolated Stretching a try for three weeks. You’ll never go back to your old stretching routines again.

Genres: Fitness, Health, Sports, Nonfiction, Reference

272 pages, Kindle Edition

First published July 9, 1996

Reviews

[Rob · Rating 5 out of 5]

I can use keyboards without pain because of this book.
This book explains the reasons for several, if not all, repetitive stress injuries.
Before I found this book I could no longer play my synthesizer because I had
overworked myself to the point where I would experience throbbing pain for
two weeks or so, after playing for just ten minutes. It was a nightmare.
After reading the sections of this book that applied to me, I started doing the
exercises every day.

I can't remember exactly how long it took ( two months or so),
but at some point I gained total control over the situation — no pain or tightness !
I don't play synthesizers anymore, but that's not because I couldn't if I wanted to.
I just don't have time for it anymore. But I do use my computer and do an awful lot
of typing with my word processor. It doesn't even phase me. And whenever I feel
any tightness I just do the exercises, and I'm good — back to the old keyboard.
How cool is that ? !

[Justin · Rating 3 out of 5]

This is about active stretching (flexing one muscle while stretching another) not dynamic stretching.
This could use better pictures/explanations

[Andrew Lipin · Rating 5 out of 5]

I recently started using The Whartons' Stretch Book, and I can honestly say—it works. I used to feel sore and tight after workouts, especially in my legs and hips, but since I started doing Active-Isolated Stretching (AIS), that pain has basically disappeared. My muscles feel way more rested and recovered, even after tough sessions.

What I love about AIS is how quick and simple it is—each stretch only takes a couple of seconds, and you're actively engaging the opposite muscle while doing it. It feels much more effective than the usual long static stretches. After just a few days, I already felt more flexible and lighter during my runs.

The book is really easy to follow, with clear instructions and illustrations. It covers stretches for all areas of the body and even gives recommendations based on specific sports or daily activities. Whether you're into running, gym, or just want to move better in general, it’s a super helpful guide.

If you're dealing with post-workout soreness or just want a better way to recover, I’d definitely recommend giving this a try. It’s become a solid part of my recovery routine.

[Kathleen Basi · Rating 5 out of 5]

This is not a book you read and are done with; it's a reference book that I expect to get steadily more dog-eared as time passes. The Whartons' method of stretching is called "active isolated," which means you stretch one muscle at a time by flexing the opposing muscle--and instead of doing long, intense stretches, you do multiple reps at 2 seconds each. This prevents the muscles from going into their instinctive protective reactions and makes them much more effective.

I have been using various stretches as prescribed by my massage therapist for years; finally he told me to go buy the book. It's a great resource. I credit this and the targeted therapeutic sports massage with returning me to functionality after carpal tunnel in college and after multiple C-sections, and for keeping me that way ever since.

[Abhineet · Rating 4 out of 5]

The book gives very detailed level of stretching of the muscles present in the body. Good part is that the stretches are very well categorized based on your sport e.g. Running, tennis blah blah and even sedentary lifestyle. Bad part is that in some cases its hard to follow the instructions to stretch. Overall, a very good book if you are fitness enthusiasts and care about minute details of your muscles.

[Andrea Samorini]

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FROM BOOK: Eat & Run. La vita straordinaria di uno dei più grandi ultramaratoneti di tutti i tempi (Scott Jurek, Steve Friedman)

[Joyce Calkins · Rating 5 out of 5]

Love this logical, techniques of stretching. Already practiced some on my Bach. Good results. Looking forward to more.

[Augustus Huang · Rating 5 out of 5]

Great inventory and variety of movements

[Debbie Nicoletti · Rating 5 out of 5]

Best book for stretching I have found to date!

[Keith · Rating 5 out of 5]

I first bought this book in 2002 as a set of 3 of their books. It impressed me even before I bought it.

With my wife recovering from surgery, I dug it out to look at it again. It took 4 months of looking to find the book. Once I looked inside it, I remembered that for some of the exercises greater clarity would be nice. In checking Amazon, I hoped there would be a newer edition. Even though it is not a second edition, I bought the Kindle for convenience. The price was low enough that it will be handy to have it on Kindle as well as the paper copy.

It is excellent as a reference book. Each exercise has a diagram of expected range of motion: Labeled ‘Too tight / Normal / Elite / Hypermobile,” which give an idea where one falls with respect to the general population, and if in the “too tight” range, one might want to work on that exercise.

[Martha · Rating 5 out of 5]

Excellent how-to book for stretching all muscles of the body. The Whartons worked with the Olympic athletes of the Lake Placid games. This book is an excellent guide for all people who need to stretch their muscles for flexibility and strength. Injury prevention is the key with low impact. I'm using many positions for my Tai Ji Quan class. Highly recommend for those who are suffering from back pain.

[G · Rating 4 out of 5]

Written almost casually with even more basic pictures. But I found the information worthwhile. I still haven't had enough self control to create a better workout or stretch routine, but someday my body will thank me because I know how. :)

[John Harris · Rating 3 out of 5]

I was recommended this book by my chiropractor. I have followed the instructions and completed a full self assessment. I have developed a stretching program and now have to make sure I follow it. So far so good. The stretches seem to help and I definitely feel better after each session.

[Megan · Rating 4 out of 5]

All excercises are explained in detail with illustrations. I took a class from a former student of the authors. The stretches were very helpful increasing my range of motion with a frozen shoulder and relieved muscle spasms in my legs.

[Hope · Rating 5 out of 5]

This book is OUTSTANDING. I've got a copy to keep on its way to me - The library won't let me keep it as long as I want to keep it :)

[Jennifer · Rating 1 out of 5]

Their program of stretching takes an hour a day, every day. I don't care what benefits they claim, no one will be able to stick with it.

[elbren]

The Whartons' stretch book : featuring the breakthrough method of active-isolated stretching by Jim Wharton (1996), 1st ed

[Davis · Rating 5 out of 5]

Stretch techniques in this book really do work.

[Charlotte · Rating 5 out of 5]

Great info. We should all do what this book says.