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Little research has been conducted yet on AI, but we think this method works,

and we particularly like it for people who don’t exactly have the flexibility of

a ballerina. When you’re very inflexible, holding a stretch for even ten seconds

can seem like a lifetime. We also like the fact that there is a reliable certifica-

tion program for AI, offered by New York City exercise physiologists Jim

and Phil Wharton and their company, Maximum Performance. Maximum

Performance has certified thousands of trainers nationwide. Look for these

trainers, who can either teach group classes or do one-on-one instruction.

Also pick up The Whartons’ Stretch Book,which takes you step-by-step

through an Active Isolated stretching routine.

To use the AI method, lie on your back and bend your right leg so that you

can wrap a towel or rope around the instep of your right foot. (Buy boating

rope at your local hardware store and have them seal the ends; buy a length

that’s about twice your height.) Then proceed with the instructions in this

section; at the end of the movement, while your leg is still straight, use the

rope to actively pull your leg toward your torso into a stretch, holding for

about two seconds before releasing.

Hamstring stretch

To stretch your hamstrings (rear thigh muscles), with your rope around your

right foot, lie on your back, keeping your left leg straight or slightly bent, and

follow these steps:

1. Straighten your right leg, lock your right knee, and using your rope,
   pull your right leg up toward your chest (see Figure 6-9).

Photograph by C.D. Stouffer, Detroit

Figure 6-9:

Hamstring

stretch

(straight

knee).

80 Part II: Enjoying Total-Body Health: Eating Well and Staying Injury-Free