Essentials: Improve Flexibility with Research-Supported Stretching Protocols

In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance, and offset age-related losses of flexibility.

Read the episode show notes at hubermanlab.com.

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Timestamps

(00:00:00) Flexibility

(00:00:22) Muscle, Nerves & Connective Tissue; Range of Motion

(00:03:16) Golgi Tendon Organs, Load Sensing

(00:04:41) von Economo Neurons, Body Discomfort, Stretch Relaxation

(00:11:11) Sponsor: LMNT

(00:12:43) Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF)

(00:15:43) Tool: Static Stretching Protocol, Frequency

(00:18:33) Warming Up for Stretching, Exercise

(00:20:37) Sponsor: Eight Sleep

(00:21:55) Static Stretching & Aging

(00:22:18) Tool: Anderson Method, Feeling the Stretch

(00:23:44) Low Intensity Stretching, Tool: "Micro-Stretching"

(00:27:22) Should You Stretch Before Exercise?

(00:29:01) Sponsor: AG1

(00:30:20) Insula, Pain Tolerance & Yoga

(00:35:10) Recap of Stretching Protocols

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