Episode
Improve Flexibility with Research-Supported Stretching Protocols
2:07:04
Published: Mon Jun 13 2022
Description
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 AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Flexibility & Stretching (00:02:57) Sponsors (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 Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
The importance of flexibility and stretching in sports performance, injury prevention and repair, and overall wellness is discussed.
00:00 - 02:45 (02:45)
Summary
The importance of flexibility and stretching in sports performance, injury prevention and repair, and overall wellness is discussed. The mechanisms behind stretching and different types of stretching are also explored.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
This podcast discusses two mechanisms by which your nervous system communicates with your muscles to prevent injuries.
02:45 - 17:37 (14:51)
Summary
This podcast discusses two mechanisms by which your nervous system communicates with your muscles to prevent injuries. Motor neurons contract muscles while sensory neurons sense stretch within the muscles and send electrical signals to the spinal cord to activate motor neurons if a muscle is elongating too much to prevent injury.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
The junction between the motor neurons, spindles, and Golgi tendon organs establishes whether a limb will remain within a given range of motion, and the ability of the nervous system to handle a given load.
17:37 - 23:49 (06:11)
Summary
The junction between the motor neurons, spindles, and Golgi tendon organs establishes whether a limb will remain within a given range of motion, and the ability of the nervous system to handle a given load. The Golgi tendon organs signal the spinal cord to shut down the motor neuron's ability to contract muscles when the load exceeds the threshold, potentially preventing muscle and tendon damage.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
Van economy neurons could be the key for us to override physical pain by allowing us to access neural circuitries to shift our level of alertness and stress and increase parasympathetic activation, making us capable of pushing through the pain and even not experiencing it to the same degree or at all.
23:49 - 37:10 (13:20)
Summary
Van economy neurons could be the key for us to override physical pain by allowing us to access neural circuitries to shift our level of alertness and stress and increase parasympathetic activation, making us capable of pushing through the pain and even not experiencing it to the same degree or at all.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
The spindle reflex is a protective mechanism that can prevent us from stretching too far, and by relaxing the muscle, it makes us more flexible to allow for a greater range of motion.
37:10 - 43:43 (06:33)
Summary
The spindle reflex is a protective mechanism that can prevent us from stretching too far, and by relaxing the muscle, it makes us more flexible to allow for a greater range of motion. By inhibiting the spindle reflex, the neural brakes are removed, resulting in increased muscle flexibility.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
Utilizing antagonistic muscle groups during workouts can lead to improved performance by allowing the muscles of one set to relax while the other is activated, thus creating a continuous cycle that allows for improved performance during sets.
43:43 - 53:27 (09:43)
Summary
Utilizing antagonistic muscle groups during workouts can lead to improved performance by allowing the muscles of one set to relax while the other is activated, thus creating a continuous cycle that allows for improved performance during sets. This method is particularly useful for muscles groups that are at least in part antagonistic to one another.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
Static stretching, including PNF, is more effective than dynamic and ballistic stretching for increasing limb range of motion.
53:27 - 1:07:11 (13:44)
Summary
Static stretching, including PNF, is more effective than dynamic and ballistic stretching for increasing limb range of motion. The recommended number of sets for static stretching to improve range of motion without risking injury or excessive time spent stretching is discussed.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
Experts suggest holding static stretches for 60 seconds, five minutes per week, distributed through multiple sessions throughout the week to increase limb range of motion, as losing flexibility due to lack of dedicated work is a possibility.
1:07:11 - 1:16:01 (08:50)
Summary
Experts suggest holding static stretches for 60 seconds, five minutes per week, distributed through multiple sessions throughout the week to increase limb range of motion, as losing flexibility due to lack of dedicated work is a possibility.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
Limb range of motion is beneficial for reducing pain, improving posture, and one's ability to perform physical activities.
1:16:01 - 1:32:38 (16:37)
Summary
Limb range of motion is beneficial for reducing pain, improving posture, and one's ability to perform physical activities. Static stretching prior to cardiovascular and resistance training can limit performance, but can be effective at the end of a physical session while the body is already warm.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
A recent study has found that low-intensity stretching is more beneficial in increasing range of motion than exercises aimed at higher intensity levels.
1:32:38 - 1:44:30 (11:52)
Summary
A recent study has found that low-intensity stretching is more beneficial in increasing range of motion than exercises aimed at higher intensity levels. This type of stretching also decreases the risk of injury compared to pushing into the pain zone.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
While stretching is mainly known to increase range of motion, research has shown that it can also have a positive impact on inflammation and immune exhaustion, which allows the immune system to combat tumor growth more effectively, leading to potentially positive outcomes for cancer patients.
1:44:30 - 1:51:57 (07:26)
Summary
While stretching is mainly known to increase range of motion, research has shown that it can also have a positive impact on inflammation and immune exhaustion, which allows the immune system to combat tumor growth more effectively, leading to potentially positive outcomes for cancer patients.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
Doing yoga can increase gray matter volume in areas of the brain associated with interoceptive awareness and improve pain tolerance.
1:51:57 - 2:03:35 (11:37)
Summary
Doing yoga can increase gray matter volume in areas of the brain associated with interoceptive awareness and improve pain tolerance. The pain tolerance of yoga practitioners is double or more compared to non-yoga practitioners, according to studies comparing their response to hot or cold stimuli.
EpisodeImprove Flexibility with Research-Supported Stretching Protocols
PodcastHuberman Lab
Livemomentous.com offers a variety of supplements for sleep, exercise recovery, and focus, which can help with anxiety management and overall health and performance.
2:03:35 - 2:06:35 (03:00)
Summary
Livemomentous.com offers a variety of supplements for sleep, exercise recovery, and focus, which can help with anxiety management and overall health and performance. The neural network newsletter, available about once a month, also provides essential protocols and synthesizes information from the Huberman Lab Podcast and beyond.