Huberman Lab

Improve Flexibility with Research-Supported Stretching Protocols

Jun 13, 2022

Discover the science behind flexibility and the vital role it plays in injury prevention, exercise recovery, and even disease progression. Learn about the intricate neural mechanisms that control our range of motion and how interoception and exteroception contribute to flexibility. Explore science-backed stretching and micro-stretching protocols designed to maximize results in minimal time. Additionally, uncover the broader benefits of stretching and yoga, from enhancing relaxation to potentially boosting your immune system.

02:04:33

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Quick takeaways

Understanding the neural and physiological mechanisms behind flexibility and stretching can help optimize our practices.

Contracting and relaxing opposing muscle groups sequentially can improve range of motion.

Static stretching, including PNF, is more effective than dynamic and ballistic stretching for increasing limb range of motion.

Stretching for longer durations or increasing frequency beyond one to three times per day does not lead to additional benefits.

Micro stretching at the end range of motion can effectively increase flexibility by activating Golgi tendon organs and providing autogenic inhibition.

Deep dives

Importance of Flexibility and Stretching

Flexibility and stretching are fundamental to how we move, learn new movements, prevent and repair injuries, and reduce inflammation throughout the body. They are often overlooked but deserve more attention. Studies even show that stretching can affect tumor growth. Understanding the neural and physiological mechanisms behind flexibility and stretching can help us optimize our stretching practices.

The Most Effective Stretching Protocol to Increase Range of Motion

03:12

The Best Stretching Type to Increase Range of Motion

03:26

Is Stretch Excessive?

00:39

Using Very Low Intensity Stretching

02:59

Intro

23min

Exploring Flexibility: The Neural Mechanisms Behind Stretching

1h 23min

Exploring the Broader Benefits of Stretching and Yoga

20min

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.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

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Timestamps

(00:00:00) Flexibility & Stretching

(00:02:57) Sponsors: AG1, InsideTracker

(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

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Huberman Lab

Improve Flexibility with Research-Supported Stretching Protocols

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Importance of Flexibility and Stretching

Different Types of Stretching

Benefits of Antagonistic Muscle Stretching

Understanding Neural Mechanisms and Adaptations

Static Stretching for Increasing Range of Motion

Optimal Duration and Frequency of Static Stretching

Importance of Low-Intensity and Warm-Up for Stretching

Benefits of Limb Range of Motion

Micro Stretching and the Use of GTOS

The Most Effective Stretching Protocol to Increase Range of Motion

The Best Stretching Type to Increase Range of Motion

Is Stretch Excessive?

Using Very Low Intensity Stretching

Thank you to our sponsors

Timestamps

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