Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Essentials

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 Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter 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 Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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