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.
Show notes: https://go.hubermanlab.com/I9I2vrK
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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 Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF)
00:14:11 Tool: Static Stretching Protocol, Frequency
00:17:01 Warming Up for Stretching, Exercise; Aging
00:19:28 Tool: Anderson Method, Feeling the Stretch
00:20:54 Low Intensity Stretching, Tool: “Micro-Stretching”
00:24:32 Should You Stretch Before Exercise?
00:26:11 Insula, Pain Tolerance & Yoga
00:30:41 Recap of Stretching Protocols
#hubermanlab #health #flexibility #stretching
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