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
() Flexibility
() Muscle, Nerves & Connective Tissue; Range of Motion
() Golgi Tendon Organs, Load Sensing
() von Economo Neurons, Body Discomfort, Stretch Relaxation
() Sponsor: LMNT
() Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF)
() Tool: Static Stretching Protocol, Frequency
() Warming Up for Stretching, Exercise
() Sponsor: Eight Sleep
() Static Stretching & Aging
() Tool: Anderson Method, Feeling the Stretch
() Low Intensity Stretching, Tool: "Micro-Stretching"
() Should You Stretch Before Exercise?
() Sponsor: AG1
() Insula, Pain Tolerance & Yoga
() Recap of Stretching Protocols
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