Improve Flexibility with Research-Supported Stretching Protocols

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.

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Articles

Force enhancement after stretch of isolated myofibrils is increased by sarcomere length nonuniformities

Microfluidic perfusion shows intersarcomere dynamics within single skeletal muscle myofibrils

The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles

The Relation Between Stretching Typology and Stretching DurationThe Effects on Range of Motion

A Comparison of Two Stretching Modalities on LowerLimb Range of Motion Measurements in Recreational Dancers

Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model

Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners

Timestamps

#HubermanLab #Flexibility #Health

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