Improve Flexibility with Research-Supported Stretching Protocols Huberman Lab Podcast 76

In this episode I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols Flexibility is crucial for physical movements and can help prevent injuries decrease inflammation modulate physical and mental pain impact exercise recovery speed and even potentially slow the progression of certain diseases I explain the biology of flexibility including the specific neural mechanisms that sense stretch and load i e tension on the muscles and limbs as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement I also provide science-based stretching and micro-stretching protocols that reliably improve limb flexibility with the minimum necessary time investment I review all the details of those stretching protocols how often to do them for how long their timing relative to other exercises sets the time between sets measuring progress and more All people physically active or not should benefit from the information and tools described in this episode HubermanLab Flexibility Stretching Thank you to our sponsors Thesis a https 3A 2F 2Ftakethesis com 2Fhuberman a InsideTracker a https 3A 2F 2Finsidetracker com 2Fhuberman a Eight Sleep a https 3A 2F 2Fwww eightsleep com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Social Website Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok - a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a Website - a https 3A 2F 2Fhubermanlab com a Newsletter - a https 3A 2F 2Fhubermanlab com a neural-network Subscribe to the Huberman Lab Podcast Apple Podcasts a https 3A 2F 2Fapple co 2F3thCToZ a Spotify a https 3A 2F 2Fspoti fi 2F3PYzuFs a Google Podcasts a https 3A 2F 2Fbit ly 2F3amI809 a Other platforms a https 3A 2F 2Fhubermanlab com a follow Articles Force enhancement after stretch of isolated myofibrils is increased by sarcomere length non-uniformities a https 3A 2F 2Fgo nature com 2F3tyUfxT a Microfluidic perfusion shows intersarcomere dynamics within single skeletal muscle myofibrils a https 3A 2F 2Fbit ly 2F3MLJWNV a The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles a https 3A 2F 2Fbit ly 2F3aKIDRN a The Relation Between Stretching Typology and Stretching Duration The Effects on Range of Motion a https 3A 2F 2Fbit ly 2F3aXtpcw a A Comparison of Two Stretching Modalities on Lower-Limb Range of Motion Measurements in Recreational Dancers a https 3A 2F 2Fbit ly 2F3Hkpy5q a Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model a https 3A 2F 2Fgo nature com 2F3xLQY0U a Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners a https 3A 2F 2Fbit ly 2F39pLIXd a Timestamps 00 00 00 Flexibility Stretching 00 02 57 Thesis InsideTracker Eight Sleep 00 07 22 Innate Flexibility 00 09 23 Movement Nervous System Connective Tissue Muscle Range of Motion 00 17 51 Golgi Tendon Organs GTOs Load Sensing Mechanisms 00 20 20 Decreased Flexibility Aging 00 22 38 Insula Body Discomfort Choice 00 30 02 von Economo Neurons Parasympathetic Activation Relaxation 00 42 00 Muscle Anatomy Cellular Lengthening Range of Motion 00 47 16 Tool Protocol - Antagonistic Muscles Pushing vs Pulling Exercises 00 51 57 Types of Stretching Dynamic Ballistic Static PNF Proprioceptive Neuromuscular Facilitation 00 59 36 Tool Increasing Range of Motion Static Stretching Protocol Duration 01 05 56 Tool Static Stretching Protocol Frequency 01 13 55 Tool Effective Stretching Protocol 01 17 12 Tool Warming Up Stretching 01 19 17 Limb Range of Motion General Health Benefits 01 25 30 PNF Stretching Golgi Tendon Organs Autogenic Inhibition 01 31 23 Tool Anderson Protocol End Range of Motion Feeling the Stretch 01 32 50 Tool Effectiveness Low Intensity Stretching Micro-Stretching 01 41 33 Tool Should you Stretch Before or After Other Exercises 01 45 41 Stretching Relaxation Inflammation Disease 01 51 37 Insula Discomfort Pain Tolerance Yoga 02 00 36 Tools Summary of Stretching Protocols 02 03 00 Zero-Cost Support YouTube Feedback Spotify Apple Reviews Sponsors Momentous Supplements Instagram Twitter Neural Network Newsletter The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine nursing or other professional health care services including the giving of medical advice and no doctor patient relationship is formed The use of information on this podcast or materials linked from this podcast is at the user s own risk The content of this podcast is not intended to be a substitute for professional medical advice diagnosis or treatment Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a

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