The Whartons' Stretch Book

Rating:
Summary: An excellent buy!
Review: About two months ago I started to research new stretching methods. I had injured myself numerous times on several occasions during the previous 5 months, and I recognized that I desperately needed to change how I worked out in general. Up until that point, I had done weight training and running off and on for about 6 years. I decided to pay attention to a previously neglected part of my training, that of stretching.

I ended up running across the method of active isolated stretching, and eventually settled on this book in order to learn how the method worked. Let me say that first and foremost IT WORKS. You don't hurt yourself, you can actually watch your body make flexibility gains while you stretch, something that I NEVER experienced to the same degree in all my previous years of stretching. The addition of the rope is essential: not only does it make the stretches possible, it also supports the leg and makes sane, reasonable stretching a possibility.

When I finished my first day of stretching, I felt like someone had handed me a new pair of legs. All my previous methods left me legs feeling like they were ripped apart (my muscles probably were), whereas I now felt fresh and ready to spring into action. It really has given me a new body, and alot of energy. I prefer it to yoga, and I do the trunk stretches every day.

Having applauded their work, there were a few cons. Figuring out the stretches was somewhat difficult: it was like trying to figure out how to work your new VCR. After alot of picking your brain, eventually you understand all the subtleties within each stretch. Furthermore, it is ESSENTIAL to memorize all of the different muscle groups in the body. Only when you know where your muscles are will you be able to stretch properly. Once you know where they are, and how they elongate and contract, most of the stretches presented are intuitive. Although that takes time, it is worth it. In reality, I never should have expected in my previous years to do weight training and stretching without knowing where all of my muscles are, their uses, and how to train and stretch them. But I tried anyway, because I didn't want to spend the time on learning how the body worked, I just wanted to follow someone's program and get results without understanding what it was based upon: the human body.

Once you understand your own body, this book falls into place and makes remarkable sense. Also, the routines do take alot longer than they allege. The trunk routine takes me on average 15 to 20 mins with only 5 reps each stretch, the shoulder and arm routines together take about 20 mins if you do them all with 5 reps a stretch. I've modified it to fit my own routine and I get my shoulders and arms stretched out great in about 15 mins. Alot of the other stretches I do whenever I have some kinks I need to work out.

Basically, I thoroughly recommend this book to anyone. It will take some time to figure out, but in doing so you gain invaluable knowledge on the biomechanics of the body. The stretching method is second to none in safety and efficiency. The only thing I would add would be a more in depth explanation of many of the exercises and better illustrations. Still, I owe a big debt to the Whartons for making my life a whole lot easier and enjoyable. Thankyou.

Rating:
Summary: Imperfect book but great technique
Review: Although I agree with many of the reviewers that the program takes much longer (45 mins to 1.5 hours for me, but after a few times you can do it in front of the tv) than the authors claim, it works so well, and the other stretching methods I've come across work so poorly, that I must give this book 5 stars.

You can really feel the difference using this technique. With traditional stretching, I might feel a little bit more flexible for a couple of hours, but with AIS I feel significantly looser even the next day.

Caveats: It's not the best-written book and the idea that the stretching programs are customized for your sport is kind of silly, since the "customized programs" are mostly "all of the stretches," "all of the core and lower-body stretches," or "all of the core and upper-body stretches." Some of the ideas aren't fully explained.

Rating:
Summary: There is always a but...
Review: I gave the book four stars because, for the price, it's got a lot of good information and stretches. The flexibility assessment, while long, is interesting to see where problems are. I always thought my hamstrings were too tight; turns out it's actually my calves.

However, the stretches can be confusing, and I didn't realize at first that I was doing one of them completely wrong.

Also, the book claims that you can do a complete routine in 20 minutes. I don't know how they do it, but it takes me over an hour to do all 59 stretches. 2 s (stretch) + 1 s (rest) * 10 reps * 59 exercises = ~30 minutes, plus some of the exercises are both sides, plus time to change position, etc...so maybe after I had all the exercises memorized I could get it down to 45 minutes.

Rating:
Summary: Mixed Feelings
Review: I used this program for a few months, and it was definitely effective in increasing my flexibility, preventing injuries, and increasing my overall athleticism. So why am I giving it only three stars? Because it requires an unreasonable amount of time and effort. I think it is unlikely that anyone could maintain the program for a long time, unless they dramatically cut out most of their other training. It is really unrealistic for the authors to expect people to do such a long warm up. They claim that it takes twenty minutes, but it in actuality it takes about twice that time. And we are not just talking about laying around in a fixed position either. It involves constant movement. Nevertheless, there is definitely something to AIS stretching, and I must admit that it does seem to have many benefits.

Rating:
Summary: There is always a but...
Review: Not for the advanced stretcher. I'm a figure skater and dancer and not many of these stretchs were challenging enough.

Rating:
Summary: A valuable concept that was poorly presented
Review: While I agree with the authors' approach to stretching and flexibility, this book is really aimed at advanced athletes who already have a good degree of flexibility.

My three distinct criticism are as follows: first, the authors state that most of the workouts can be performed in 20 minutes after a short learning curve of about three weeks. In reality, the program I use - body building, consists of 49 to 50 exercises, takes about 34 minutes [50 exercises x 2 sides x 2 seconds contraction/stretch x 10 reps = 2000 seconds or 33.3 minutes] and that would be non-stop with no allowance for set-up into the next set. The ACTUAL time from start to finish is almost 1 hour - hardly convenient.

Second, the book never mentions the resting period between exercises.

Third, the drawings are generally poor representation of the progression of each exercise AND the clock face is often not in agreement with the persepective of the body position.

A final criticism has to do with the initial self-test. My home, and I imagine most others, are not set up with the type of floor level mirrors to evaluate the clock position. Also, even a floor mirror such as on a closet door require the athlete to pull out of position or lock into a difficult position in order to view the relative clock position (degree of flex). This defeats the exercise completely. Case in point, trying to view the seated torso rotations. The position calls for the chin to be tucked into the chest during the flexion sets. You cannot do this and look up into a mirror at the same time - severly limiting the accuracy of the test.

To summarize, a valuable concept, poorly presented. I would suggest at a minimum black & white model photos - not line drawings. A rewrite of most of the text - especially as related to the time requirement for each exercise/sports routine. Added material covering steps to improve flexibility prior to using the advanced routines in this book. I found the stretching to be a full blown and moderately difficult workout.

Rating:
Summary: Great Book in Spite of Limitations
Review: Yes, the drawings are poor and the text is sometimes hard to follow. But this is THE book that taught us how to stretch properly.

My wife, a nurse, used to have pain in her hip area. Chiropractic and massage provided temporary relief, but the treatment was costly and the chronic nature of the pain led to depression. This book put her in control and led to the elimination of the pain!

We learned why Yoga-style stretch and hold methods don't work, and that proper stretching is also time-efficient!

Muscles support your skeleton and joints, and during the course of the day certain muscles are contracted for a long time. You must stretch these muscles out, or else your whole body gets out of balance and pain results. The techniques in this book will teach you how to stretch those muscles effectively.

We've tried other books on stretching, but this is our favorite.