Pre-1960’s, ballistic stretching was the most popular approach - bounce, jerk, and force your muscles into shape. The physical culture movement was very robust and many of these devotees had roots in athletics or military disciplines. The problem was that often this method resulted in muscular micro tears, injury, and soreness from moving too aggressively into the stretch reflex—or the body’s natural defense mechanism to protect against overstretching. Later, the counter culture movement found many seeking alternative ways of living. Yoga, brought to America from India became a popular exercise practice, embraced by many seeking self-care alternatives. However, in the West, we hijacked Yoga as a way to attain range of motion and greater flexibility rather than adhering to its origins of mindfulness, energetic healing, and overall wellness.

It is important to note that static hold positions fail to adhere to the natural law of reciprocal innervation---discovered by Sir Charles Sherrington in 1895 and published in his groundbreaking text The Integrative Action of the Nervous System. Sherrington’s law was born - the natural phenomenon in which an agonist set of muscles activates and the opposite musculature is relaxed.

Many would contend that the research is still inconclusive and conflicting; however, there is much that points to the limitations of static stretching. In 1989, a Physician and Sportsmedicine study recorded a group of 1,500 athletes that were divided in half - static stretchers and non-stretchers. To the surprise of the scientific community the athletes who just continued enjoying their sport-- sans stretching, enjoyed less delayed muscle soreness and injury. Other landmark studies include a 1999 Australian Institute of Sport discovery, proving static stretching weakened tendinous joint intersections. Additionally, Japanese researchers at University of Hokkaido in Sapporo found loss of peak force in muscular activation via static stretching in 2005.

Dynamic stretching utilized by most of today’s athletes is a better alternative. Circulation, muscular reciprocation, nervous system engagement objectives are all checked boxes. However, the downside of the dynamic alternative is the inability to isolate vulnerable joint intersections—where most injuries occur.  They also do not target metabolic vascularization or control against ballistic forces—which can create tearing and overstretching of fascial and muscular fibers. Wharton Active Flexibility is a more biomechanically correct, safe, and effective way to attain joint range of motion. We hope you enjoy this work in great health.

Here are some basic principles of The Whartons Flexibility Zone®:

1.   All muscles work in pairs—activate the opposite muscle you are targeting to relax and lengthen.

2.   Isolate—One muscle, or muscle group at time.

3.   Don’t Hold—Move smoothly and gently into your natural end range of motion.

4.   Breathe—Exhale as you activate and move into your natural end range of motion. Inhale as you return to start position.

5.   Repeat—8-10 repetitions. Perform multiple sets on areas that are very contracted or tight.