Summary
In this episode of The Huberman Lab Podcast, host Andrew Huberman discusses the science and practice of flexibility and stretching. He explains the mechanisms involved in flexibility, including the nervous system, muscles, connective tissue, and bones. Huberman emphasizes the importance of flexibility and range of motion in offsetting injury and maintaining it safely. He also discusses the role of von Economo neurons in allowing humans to override the stretch reflex and make decisions about what to do with their bodies.
The podcast explores the different types of stretching, including dynamic, ballistic, static, and PNF stretching. Huberman recommends static stretching, which is found to be superior to ballistic and PNF protocols, for increasing limb range of motion in the long-term. He provides a protocol for hamstring flexibility as an example, with three sets of static stretching for 30 seconds each, done five to six times per week. The frequency of stretching practice distributed throughout the week is important, with a minimum of five days per week.
The podcast also discusses the benefits of static stretching and the optimal frequency and duration for achieving significant improvements in limb range of motion. Huberman suggests that doing static stretching after some form of exercise or after a brief warm-up is the right way to go. He also highlights the importance of interleaving sets in the gym and constructing protocols that are ideal for an individual's needs.
The episode concludes by discussing the benefits of stretching, particularly static and dynamic stretching. Huberman provides insight into the benefits of static stretching for increasing limb range of motion and improving stability within movements. He also explores the insular cortex's role in pain tolerance and how yoga practice can increase pain tolerance by changing brain structure volume. The podcast provides tips for increasing flexibility and stretching, including static stretching, microstretching, and frequency of stretching.
