Self Care
The most effective and least painful way to stretch.
"A longer muscle is a stronger muscle". - Lance Armstrong
Active Isolated stretching was developed by Jim and Phil Wharton who have helped a long list of top Olympic level athletes as well as ordinary people recover from a long list of injuries and other physical limitations. This simple technique can really speed rehabilitation from injuries. Be careful not to stretch while a part is still early in the healing phase -- if in doubt wait or see a professional who understands the healing process and can give you guidance.
Active Isolated Stretching is:
- easy
- safer
- more effective
- and less painful than long slow or bouncing stretching
The basic principles are simple: 
- Stretch one part at a time
- Use your own muscles to move the part into the stretch position.
- Use gentle extra pressure and hold for 2 seconds.
- Come completely out of the stretch and relax for 2 seconds.
- Breathe while you're stretching.
- Repeat 10 times.
For many muscle groups you can use a soft rope (available at the office) or towel to assist the stretch.
I highly recommend the Wharton's book which has clear directions for stretching every part of the body.
Example - Hamstring group (see illustration): 
- Lying flat on your back.
- Loop the rope around the foot of the leg you are stretching.
- Lift your leg straight up as far as it will go, not using the rope.
- Note the colors - there are charts for every muscle in the Wharton's book:
- Red: A problem for everyday life.
- Yellow: Marginal.
- Green: Good enough for most.
- Blue: Elite athletes and very flexible bodies. May indicate ligaments that are too loose (hyperbole).
- Use the rope to increase the stretch up to but not into pain and hold for two seconds. Breathe!
- Bring your leg completely out of the stretch zone and relax.
- Repeat 10 times.
- You should note a significant increase in how far you can stretch by the end of the exercise.
Active Isolated Stretching is one part of recovering function and preventing injury:
- Restoring joint function - You can't stretch it if the joint doesn't move normally.
- Stretching and balancing muscle function.
- Strengthening - Stabilizing the joint in movement
Active-Isolated Stretching helps to prevent injury!
Conventional stretching can cause real harm, such as muscle pulls and tears. When a muscle is stretched with bouncing and pulling, it has a natural tendency to protect itself from this violence. The muscle contracts back to the range it considers to be normal. Only a relaxed muscle will allow itself to be stretched.
Active-Isolated Stretching does what stretching is supposed to do. It reduces your workload in most sports by removing tightness so you can swing your limbs more freely. It transports oxygen to sore muscles and quickly removes toxins from muscles, so recovery is faster. When you are in pain, you tense up to protect the injury from further harm. Your whole body forms a kind of "splint." Protection takes enormous energy and causes imbalances and tension everywhere. Additionally, you don't sleep well when you are hurting, and whenever rest is disturbed, your ability to cope with the injury and make decisions is diminished.
You can stretch a muscle 1.6 times in length. Your anatomy is designed to limit the range of motion to prevent injury. When a muscle perceives that it is being forced into a stretch, it contracts to protect itself from being over stretched or ripped. This is called "mitotic reflex." You want to avoid it. If you can sneak up on a muscle and give it a two-second stretch without causing it to contract, then you have made progress in extending your range of motion."
IMPORTANT WARNINGS
- If you have a disc problem, or might have a disc problem, avoid any forward bending stretches. If in doubt see me.
- Do not stretch into pain, but up to pain.
- If you experience sharp pain or increased pain after stretching, you are doing something wrong and possibly harmful and should seek competent professional evaluation.
© 2008 George Manlove, DC All rights reserved.
Disclaimer: The entire contents of this website are based upon the opinions of Dr. Manlove, unless otherwise noted. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Manlove. Dr. Manlove encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
These statements have not been evaluated by the Food and Drug Administration. Products discussed in these articles are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any product.
