Essentials: Improve Flexibility with Research-Supported Stretching Protocols
Huberman Lab
Flexibility
0:00,0
10 min
0:00
2:00
4:00
0:00
15:00
30:00
1x
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.
Thank you to our sponsors
LMNT: drinklmnt.com/huberman
Eight Sleep: eightsleep.com/huberman
- (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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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.</p> <p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-improve-flexibility-with-research-supported-stretching-protocols">hubermanlab.com</a>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a></p> <p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p> <p><strong>Timestamps</strong></p> <p>(00:00:00) Flexibility</p> <p>(00:00:22) Muscle, Nerves & Connective Tissue; Range of Motion</p> <p>(00:03:16) Golgi Tendon Organs, Load Sensing</p> <p>(00:04:41) von Economo Neurons, Body Discomfort, Stretch Relaxation</p> <p>(00:11:11) Sponsor: LMNT</p> <p>(00:12:43) Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF)</p> <p>(00:15:43) Tool: Static Stretching Protocol, Frequency</p> <p>(00:18:33) Warming Up for Stretching, Exercise</p> <p>(00:20:37) Sponsor: Eight Sleep</p> <p>(00:21:55) Static Stretching & Aging</p> <p>(00:22:18) Tool: Anderson Method, Feeling the Stretch</p> <p>(00:23:44) Low Intensity Stretching, Tool: "Micro-Stretching"</p> <p>(00:27:22) Should You Stretch Before Exercise?</p> <p>(00:29:01) Sponsor: AG1</p> <p>(00:30:20) Insula, Pain Tolerance & Yoga</p> <p>(00:35:10) Recap of Stretching Protocols</p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/16)
Show Notes
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.
Thank you to our sponsors
LMNT: drinklmnt.com/huberman
Eight Sleep: eightsleep.com/huberman
- (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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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.</p> <p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-improve-flexibility-with-research-supported-stretching-protocols">hubermanlab.com</a>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a></p> <p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p> <p><strong>Timestamps</strong></p> <p>(00:00:00) Flexibility</p> <p>(00:00:22) Muscle, Nerves & Connective Tissue; Range of Motion</p> <p>(00:03:16) Golgi Tendon Organs, Load Sensing</p> <p>(00:04:41) von Economo Neurons, Body Discomfort, Stretch Relaxation</p> <p>(00:11:11) Sponsor: LMNT</p> <p>(00:12:43) Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF)</p> <p>(00:15:43) Tool: Static Stretching Protocol, Frequency</p> <p>(00:18:33) Warming Up for Stretching, Exercise</p> <p>(00:20:37) Sponsor: Eight Sleep</p> <p>(00:21:55) Static Stretching & Aging</p> <p>(00:22:18) Tool: Anderson Method, Feeling the Stretch</p> <p>(00:23:44) Low Intensity Stretching, Tool: "Micro-Stretching"</p> <p>(00:27:22) Should You Stretch Before Exercise?</p> <p>(00:29:01) Sponsor: AG1</p> <p>(00:30:20) Insula, Pain Tolerance & Yoga</p> <p>(00:35:10) Recap of Stretching Protocols</p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>