Improve Flexibility with Research-Supported Stretching Protocols

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. Some Huberman Lab podcast sponsors may have changed, so please visit our website for the current list: https://www.hubermanlab.com/sponsors Social & Website Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Articles Force enhancement after stretch of isolated myofibrils is increased by sarcomere length non-uniformities: https://go.nature.com/3tyUfxT Microfluidic perfusion shows intersarcomere dynamics within single skeletal muscle myofibrils: https://bit.ly/3MLJWNV The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles: https://bit.ly/3aKIDRN The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion: https://bit.ly/3aXtpcw A Comparison of Two Stretching Modalities on Lower-Limb Range of Motion Measurements in Recreational Dancers: https://bit.ly/3Hkpy5q Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model: https://go.nature.com/3xLQY0U Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners: https://bit.ly/39pLIXd 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 #HubermanLab #Flexibility #Health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer