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Improve Flexibility with Research-Supported Stretching Protocols

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Flexibility & Stretching
(00:02:57) Sponsors: AG1, InsideTracker
(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

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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Flexibility & Stretching
(00:02:57) Sponsors: AG1, InsideTracker
(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
Disclaimer
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