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 non-uniformities: https://go.nature.com/3tyUfxT
Microfluidic perfusion shows intersarcomere dynamics within single skeletal muscle myofibrils: https://bit.ly/3MLJWNV
The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles: https://bit.ly/3aKIDRN
The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion: https://bit.ly/3aXtpcw
A Comparison of Two Stretching Modalities on Lower-Limb Range of Motion Measurements in Recreational Dancers: https://bit.ly/3Hkpy5q
Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model: https://go.nature.com/3xLQY0U
Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners: https://bit.ly/39pLIXd

Timestamps
00:00:00 Flexibility & Stretching
00:02:57 Thesis, InsideTracker, Eight Sleep
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

#HubermanLab #Flexibility #Health

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