Phil Wharton, who has worked with some of the top runners in the world over the last 15 years, explains the science of flexibility and demonstrates a few key Active-Isolated stretches. For more about Wharton and Active-Isolated Flexibility, see our September 2011 issue. (8:47)
Comments:
20 Responses to “Active-Isolated Flexibility with Phil Wharton”
In response to Owain Lewes:
Dear Owain – This form of flexibility is beneficial at all times of the training cycle, and it can be done both before and/or after training. It helps the body loosens up before training…and after training it aids the recovery process. While the bulk of the work is to be done by the body – not the rope – we have found that a rope is helpful in guiding the body and providing gentle assistance.
Mr. Wharton, I just discovered your techniques and started using them today. I have had a hamstring injury for 3 weeks which only hurts when I try to run or do deep stretches. Yesterday I tried short slow jogging with the leg wrapped, but I still have some minor pain. Do you recommend I continue this slow running to strengthen the leg, or just keep doing AIS until the pain is completely gone. Thank you in advance for your response.
Mr Wharton,
I will give this a try and order your stretching DVD. I have been a runner for only about 1.3 years but an injury in January – patellar tendonitis in my left knee has kept me from running or doing much of anything besides riding a stationary bike for the last 8 months.
Physical therapy has helped some and they have given me stretches to perform but after doing them for months I realize that I am really no more flexible and not completely healed. (I really think that just rest has helped the most but no real activity is driving me crazy)
Thanks a lot Phil, this is great.
For several months my neck/shoulders have been very tight. Often I get the feeling that one arm is riding higher than the other, or that my upper body is not balanced.
I’m a high school runner, so our training often involves in-season speedwork and strength training (core, lifting), if that might make a difference.
Is there info in any of your products that might help with this? Thanks!
-Nate
When you say to contract the opposing muscle, does that mean to actively attempt to contract it BEFORE i try to stretch, which I find hard to do? Or is the act of doing the type of stretches you show simply contracting the opposite muscle as i DO the stretch? (if that makes sense) I love what I have been reading about AIS and have the book.
FYI the book is sold out on his website but Amazon has it for $11 and used for about half that… Has anyone used the video that could attest to its usefulness and length?
Wow! Got the book and watched some videos.
After about 4-5 days I’ve never had such loose hips or hammys. Just did a 10 mi tempo run and felt amazing. So glad you were featured in the magazine and could spread your technique! Now if it’ll help my plantar. Any advice? Thanks. I’ve had hip problems for a while now and can’t believe how much the active technique has helped in so short a time.
These things are always difficult to ascertain without seeing someone in-person, but the hamstring pain you describe (even if it is “minor”)indicates that you should use caution. It seems safest and most prudent for you to stop running until your body is reset and rebalanced; give the AIS time to set in. If there is another/cross-training activity that does not bother the hamstring, that could be an option…but only if you are pain-free.
I encourage you to apply yourself to this work. If you give it attention and time, it will yield results. Start with the AIS flexibility, either via the video or one of the books. Our Back Book (“The Whartons’ Back Book” [which we are sold out of...but can be obtained through Amazon or online book sellers]) has the joint-integrity strength exercises, which are a key compenent to rebalancing the body as well; but, generally, it is best to start with the AIS/flexibility work.
In response to Nate, August 19 –
From what you described – your “upper body is not balanced” and that it feels as if “one arm is riding higher than the other” – you may want to consult our Back Book (“The Wharton’s Back Book” available on Amazon)..which has both the AIS/flexibility work, as well as the joint-integrity strengthening exercises. Muscular imbalances are, generally, caused by a combination of flexibility and strength issues; however, it is best to start with the AIS/flexibility work and then move on to the joint-integrity strengthening exercises.
Greg, your question does makes sense. The answer is, yes – the act of performing the stretch/range of motion exercise will cause the opposite muscle to contract. For some – but not all – people it is helpful to visualize the one muscle group contracting as the other is being lenghtened.
In Response to John, August 23rd:
Thanks for the feedback and I am glad you are seeing results. Re: your plantar – if you have not already done so, I recommend you get our Back Book (“The Whartons’ Back Book” available on Amazon) as that has our joint-integrity strength exercises, including ones for the lower leg and feet. However, it is important to note, that there is frequently a correlation between lower leg problems and imbalances (strength and flexibility) within the whole hip/glute region; remember, the entire kinetic chain must always be considered when addressing any injury. Your diligence will continue to pay off..keep up the good work!
I am very impressed with your work; wish I had known about it prior to my injuries ! Can I safely use these techniques on my hamstring while I am healing 2 midsubstance tears through the tendon at the ischial tuberosity ? Injury occurred in January, secondary to a L4,L5 injury at work (RN in ER) plus a labral tear and was complicated by sciatic nerve entrapment after the first PRP injection – just received second PRP shot.I was a competitive Masters runner
Thanks for any help you can offer !
[...] search finally took me to something called “active, isolated flexibility”, and it has a video—essentially you use a rope to gently stretch muscles into a new [...]
OMG! This is so great! What an excellent teaching demo for proper stretching. Love the teacher/examples. Well done!
Thanks Phil. Very enlightening. So would you do this form of stretching even after training? And do you necessarily require a rope?
Thanks Owain
Phil, you absolutely rock!! Your techniques have worked wonders. Keep up the great work! runningbrooke
In response to Owain Lewes:
Dear Owain – This form of flexibility is beneficial at all times of the training cycle, and it can be done both before and/or after training. It helps the body loosens up before training…and after training it aids the recovery process. While the bulk of the work is to be done by the body – not the rope – we have found that a rope is helpful in guiding the body and providing gentle assistance.
Such a great tutorial. Thanks for sharing. I just read the article in RT. Phil, do you have any other videos or resources online?
Mr. Wharton – where do you get more info/dvd? Thanks so much.
Nevermind…I found them on your website:
http://www.whartonhealth.com/
Mr. Wharton, I just discovered your techniques and started using them today. I have had a hamstring injury for 3 weeks which only hurts when I try to run or do deep stretches. Yesterday I tried short slow jogging with the leg wrapped, but I still have some minor pain. Do you recommend I continue this slow running to strengthen the leg, or just keep doing AIS until the pain is completely gone. Thank you in advance for your response.
Mr Wharton,
I will give this a try and order your stretching DVD. I have been a runner for only about 1.3 years but an injury in January – patellar tendonitis in my left knee has kept me from running or doing much of anything besides riding a stationary bike for the last 8 months.
Physical therapy has helped some and they have given me stretches to perform but after doing them for months I realize that I am really no more flexible and not completely healed. (I really think that just rest has helped the most but no real activity is driving me crazy)
Thanks a lot Phil, this is great.
For several months my neck/shoulders have been very tight. Often I get the feeling that one arm is riding higher than the other, or that my upper body is not balanced.
I’m a high school runner, so our training often involves in-season speedwork and strength training (core, lifting), if that might make a difference.
Is there info in any of your products that might help with this? Thanks!
-Nate
When you say to contract the opposing muscle, does that mean to actively attempt to contract it BEFORE i try to stretch, which I find hard to do? Or is the act of doing the type of stretches you show simply contracting the opposite muscle as i DO the stretch? (if that makes sense) I love what I have been reading about AIS and have the book.
FYI the book is sold out on his website but Amazon has it for $11 and used for about half that… Has anyone used the video that could attest to its usefulness and length?
Wow! Got the book and watched some videos.
After about 4-5 days I’ve never had such loose hips or hammys. Just did a 10 mi tempo run and felt amazing. So glad you were featured in the magazine and could spread your technique! Now if it’ll help my plantar. Any advice? Thanks. I’ve had hip problems for a while now and can’t believe how much the active technique has helped in so short a time.
In Response to Maury Hilj:
These things are always difficult to ascertain without seeing someone in-person, but the hamstring pain you describe (even if it is “minor”)indicates that you should use caution. It seems safest and most prudent for you to stop running until your body is reset and rebalanced; give the AIS time to set in. If there is another/cross-training activity that does not bother the hamstring, that could be an option…but only if you are pain-free.
In Response to Marshall:
I encourage you to apply yourself to this work. If you give it attention and time, it will yield results. Start with the AIS flexibility, either via the video or one of the books. Our Back Book (“The Whartons’ Back Book” [which we are sold out of...but can be obtained through Amazon or online book sellers]) has the joint-integrity strength exercises, which are a key compenent to rebalancing the body as well; but, generally, it is best to start with the AIS/flexibility work.
In response to Nate, August 19 –
From what you described – your “upper body is not balanced” and that it feels as if “one arm is riding higher than the other” – you may want to consult our Back Book (“The Wharton’s Back Book” available on Amazon)..which has both the AIS/flexibility work, as well as the joint-integrity strengthening exercises. Muscular imbalances are, generally, caused by a combination of flexibility and strength issues; however, it is best to start with the AIS/flexibility work and then move on to the joint-integrity strengthening exercises.
In Response to Greg, August 19th:
Greg, your question does makes sense. The answer is, yes – the act of performing the stretch/range of motion exercise will cause the opposite muscle to contract. For some – but not all – people it is helpful to visualize the one muscle group contracting as the other is being lenghtened.
In Response to John, August 23rd:
Thanks for the feedback and I am glad you are seeing results. Re: your plantar – if you have not already done so, I recommend you get our Back Book (“The Whartons’ Back Book” available on Amazon) as that has our joint-integrity strength exercises, including ones for the lower leg and feet. However, it is important to note, that there is frequently a correlation between lower leg problems and imbalances (strength and flexibility) within the whole hip/glute region; remember, the entire kinetic chain must always be considered when addressing any injury. Your diligence will continue to pay off..keep up the good work!
I am very impressed with your work; wish I had known about it prior to my injuries ! Can I safely use these techniques on my hamstring while I am healing 2 midsubstance tears through the tendon at the ischial tuberosity ? Injury occurred in January, secondary to a L4,L5 injury at work (RN in ER) plus a labral tear and was complicated by sciatic nerve entrapment after the first PRP injection – just received second PRP shot.I was a competitive Masters runner
Thanks for any help you can offer !
[...] search finally took me to something called “active, isolated flexibility”, and it has a video—essentially you use a rope to gently stretch muscles into a new [...]