The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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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