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Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Podcast #76

Andrew Huberman・105 minutes read

The Huberman Lab Podcast, hosted by Andrew Huberman, delves into the science of flexibility and stretching, highlighting the importance of these practices for movement, learning, injury prevention, and more. The podcast explores different types of stretching, neural mechanisms involved, and optimal methods for improving flexibility, emphasizing the significance of regular stretching routines for overall physical health and performance.

Insights

  • Flexibility and stretching are essential for movement, learning new movements, injury prevention, inflammation reduction, and tumor growth adjustment.
  • The nervous system, muscles, and connective tissue play crucial roles in flexibility and stretching, with mechanisms ensuring safe range of motion.
  • Von Economo neurons, unique to humans and some large animals, integrate body movement knowledge, pain perception, and drive motivational processes during flexibility training.
  • Different types of stretching like dynamic, ballistic, static, and PNF are effective, with static stretching showing the most significant gains in limb range of motion.
  • To improve flexibility, focus on targeted muscle contractions, understand neural activation patterns, and implement static stretching protocols tailored to individual needs and goals.

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Recent questions

  • What are the benefits of flexibility and stretching?

    Flexibility and stretching offer numerous advantages, including improved movement, learning new movements, injury prevention, reduced inflammation, and even potential adjustments in tumor growth. These practices play a crucial role in sports performance, cardiovascular and resistance exercises, competitive or recreational activities, longevity, and pain tolerance. By engaging in flexibility and stretching routines, individuals can enhance their overall physical health and performance in various activities while reducing the risk of injuries and inflammation.

  • How does stretching impact muscle flexibility?

    Stretching impacts muscle flexibility by involving neural, muscular, and connective tissue components controlled by motor neurons in the spinal cord. These neurons release acetylcholine to create neuromuscular junctions with muscles, causing muscle contractions. Sensory neurons, specifically spindle neurons, sense muscle stretch and send signals to the spinal cord when muscles stretch excessively. This mechanism activates motor neurons to contract muscles and bring limbs back to a safe range of motion. By understanding these neural mechanisms, individuals can improve muscle flexibility through targeted stretching practices.

  • What are the different types of stretching?

    Different types of stretching include dynamic, ballistic, static, and PNF stretching. Dynamic stretching involves controlled movement with minimal momentum, while ballistic stretching involves more swinging and momentum. Static stretching requires holding the end range of motion without momentum and can be active or passive. PNF stretching leverages neural mechanisms by using straps or external force to increase range of motion. Each type of stretching has its benefits and applications, catering to different goals and preferences in improving flexibility and range of motion.

  • How can von Economo neurons influence flexibility training?

    Von Economo neurons, unique to humans and some large animals, play a crucial role in flexibility training by integrating body movement knowledge, pain perception, and motivational processes. These neurons help individuals decide whether to relax or push through discomfort during stretching, shifting the body's internal state from alertness to relaxation. By understanding and leveraging von Economo neurons, individuals can make informed decisions during physical activities, enhance flexibility through targeted muscle contractions, and improve overall performance in various exercises and sports.

  • What is the recommended stretching protocol for improving flexibility?

    To improve flexibility effectively, a stretching protocol should include two to four sets of 30-second static holds stretches five days per week, with variations based on individual needs and goals. Resting between stretching sets is essential, with a duration of rest double that of the stretch time being appropriate. It is recommended to warm up before static stretching through prior physical activity or a brief cardiovascular warm-up to prevent injury and enhance the effectiveness of the stretching session. By following a consistent and structured stretching routine, individuals can maintain or improve their range of motion, prevent flexibility loss over time, and optimize their physical performance.

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Summary

00:00

Flexibility and Stretching: Science for Everyday Life

  • The Huberman Lab Podcast discusses science and tools for everyday life, hosted by Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine.
  • Today's topic is flexibility and stretching, often overlooked but crucial for movement, learning new movements, injury prevention, inflammation reduction, and even tumor growth adjustment.
  • The discussion will delve into the mechanisms of flexibility and stretching, detailing the cells and connections involved in mediating these processes.
  • The scientific literature will be explored to determine the best times and methods for stretching, including different types of stretching like static, dynamic, and ballistic.
  • The application of flexibility and stretching in sports performance, cardiovascular and resistance exercises, competitive or recreational activities, and for longevity and pain tolerance will be explained.
  • The podcast aims to simplify and organize the vast landscape of flexibility and stretching, providing simple, research-based tools for specific goals.
  • The episode is separate from Huberman's teaching and research roles at Stanford, focusing on providing free science-related information to the public.
  • Sponsors of the podcast, including Thesis, InsideTracker, and Eight Sleep, are highlighted for their products related to brain and body optimization, personalized nutrition, and smart mattress covers.
  • The nervous system, muscles, and connective tissue play crucial roles in flexibility and stretching, with mechanisms ensuring limbs don't stretch too far or muscles aren't overloaded.
  • Flexibility improvement involves neural, muscular, and connective tissue components, controlled by motor neurons in the spinal cord that release acetylcholine to create neuromuscular junctions with muscles.

12:31

"Brain, muscles, and flexibility: a connection"

  • Acetylcholine is present in the brain and plays a role in focus and attention.
  • Acetylcholine released at the neuromuscular junction causes muscles to contract.
  • Motor neurons from the spinal cord control major limb movements by causing muscle contractions.
  • Sensory neurons, specifically spindle neurons, wrap around muscle fibers to sense muscle stretch.
  • Spindle neurons send signals to the spinal cord when muscles stretch excessively.
  • Spindle neurons activate motor neurons to contract muscles and bring limbs back to a safe range of motion.
  • Golgi tendon organs sense muscle load and can prevent muscle contraction to avoid injury.
  • A dedicated stretching practice can improve limb range of motion.
  • Flexibility decreases with age, with a 10% decrease every 10 years after age 20.
  • Mechanisms in the brain, like the insula, play a role in interpreting internal bodily sensations and regulating physiology and emotions.

25:39

"Von Economo Neurons Enhance Flexibility Training"

  • The nervous system categorizes information into "yum" (positive), "yuck" (negative), or "meh" (neutral) responses based on desirability.
  • Von Economo neurons, large neurons in the posterior insula, are unique to humans and some other large animals like whales and chimpanzees.
  • Humans have around 80,000 von Economo neurons, significantly more than other species.
  • Von Economo neurons integrate body movement knowledge, pain perception, and drive motivational processes to overcome discomfort.
  • These neurons play a crucial role in flexibility training, helping individuals decide whether to relax or push through discomfort during stretching.
  • Von Economo neurons can shift the body's internal state from alertness to relaxation, influencing decision-making during physical activities.
  • By contracting the quadriceps before stretching, individuals can increase hamstring flexibility by relaxing the hamstring's stretch reflex.
  • The antagonistic relationship between muscles like quadriceps and hamstrings allows for increased range of motion when one muscle is contracted.
  • This method can be applied to other muscle groups, such as triceps, to enhance flexibility through neural mechanisms.
  • Understanding and leveraging von Economo neurons can aid in decision-making during physical activities and enhance flexibility through targeted muscle contractions.

39:13

Enhancing Flexibility and Performance through Interleaved Exercises

  • To increase tricep range of motion, move the arm towards the midline of the body using the opposite hand and contract the bicep simultaneously.
  • Neural connections within joints provide proprioceptive feedback affecting range of motion.
  • Contracting the hamstring intensely for 10-30 seconds before stretching the quadriceps can enhance flexibility.
  • Neural activation patterns, not muscle or tendon changes, impact flexibility.
  • Regular stretching over weeks can lead to muscle changes, not muscle lengthening.
  • Muscle fibers contain sarcomeres with myosin and actin components that affect muscle contraction.
  • Stretching alters sarcomere confirmation and spacing, enhancing flexibility.
  • Interleaving pushing and pulling exercises can improve performance by relaxing antagonistic muscles.
  • Interleaving sets of antagonistic muscle exercises can leverage neural circuits for flexibility.
  • Orchestrating interleaved exercises in a gym setting may be challenging but can enhance performance without increasing rest time.

52:10

Types of Stretching: Dynamic, Ballistic, Static, PNF

  • Different types of stretching include dynamic, ballistic, static, and PNF stretching.
  • Dynamic stretching involves controlled movement with minimal momentum, while ballistic stretching involves more swinging and momentum.
  • Static stretching requires holding the end range of motion without momentum, and can be active or passive.
  • PNF stretching leverages neural mechanisms by using straps or external force to increase range of motion.
  • Static stretching, including PNF, is found to be more effective in increasing limb range of motion in the long term compared to dynamic and ballistic stretching.
  • Dynamic and ballistic stretching are useful for improving performance but carry some risk due to momentum.
  • Prior to resistance or cardiovascular training, dynamic and ballistic stretching can be beneficial for range of motion and neural activation.
  • For long-term flexibility, static stretching, including PNF, is recommended.
  • Holding static stretches for 30 seconds is effective in increasing range of motion, with no additional benefit seen beyond 60 seconds or increasing frequency.
  • The study by Bandy et al. suggests that 30-second static stretches are sufficient for improving flexibility, with no added benefit from longer durations or increased frequency.

01:06:00

Optimizing Range of Motion with Stretching

  • To maximize range of motion improvement without risking injury or excessive time commitment, the number of sets of static stretching is crucial.
  • For cardiovascular health, engaging in 150 to 200 minutes per week of Zone 2 cardiovascular exercise is beneficial, with additional exercises like 90-second maximal sprints being advantageous.
  • In strength and hypertrophy building, approximately six to 10 sets per week per muscle group are recommended, considering factors like training intensity and repetition range.
  • Static stretching for 30 seconds per hold is ideal for maintaining or improving range of motion, with dedicated work necessary to prevent flexibility loss over time.
  • A review article from 2018 by Thomas and Palma highlights the effectiveness of static stretching over ballistic or PNF protocols in increasing limb range of motion.
  • Spending at least five minutes per week on stretching is essential for range of movement improvements, with frequency throughout the week being more critical than duration per session.
  • Performing static stretching at least five days a week for five minutes per week per muscle group can promote range of motion improvements.
  • A stretching protocol should include two to four sets of 30-second static holds stretches five days per week, with variations based on individual needs and goals.
  • Resting between stretching sets is not clearly defined, but doubling the duration of rest compared to the stretch time may be appropriate.
  • Warming up before static stretching, either through prior physical activity or a brief cardiovascular warm-up, is recommended to prevent injury and enhance the effectiveness of the stretching session.

01:19:26

Optimizing Range of Motion Through Stretching

  • Doing three sets of 30-second static stretches is a common practice for many, but it involves more than just stretching one muscle group.
  • Engaging in various stretching protocols for different muscle groups can be time-consuming, making a commitment of five days a week challenging for those not in professional athletics.
  • Research suggests that longer static holds of up to 60 seconds, done every other day, can be as effective as shorter holds done more frequently.
  • Different forms of stretching, including static, active, passive, ballistic, and PNF stretching, all improve limb range of motion, with static stretching showing the most significant gains.
  • Static stretching, on average, led to a 20.9% increase in limb range of motion, while other forms like ballistic and PNF stretching also showed substantial improvements.
  • A minimum of five minutes per week dedicated to stretching is recommended to achieve significant range of motion improvements, with five days a week being the minimum frequency.
  • Maintaining limb range of motion is crucial for overall physical health, improving posture, balance, and performance in various physical activities.
  • PNF stretching leverages mechanisms like GTOs and spindles to enhance range of motion by activating inhibitory pathways between muscle groups.
  • Interleaving push and pull exercises, as well as different stretching protocols, can optimize training efficiency and results in a shorter period.
  • Building a safe and effective range of motion program involves understanding the balance between pushing through discomfort and finding the right level of intensity in static stretching.

01:32:53

Optimizing Range of Motion Through Stretching

  • Emphasizes the importance of stretching to the end of the range of motion daily, considering factors like tension and ambient temperature.
  • Suggests focusing on feeling the stretch in relevant muscle groups rather than achieving a specific distance in range of motion.
  • Compares range of motion training to resistance and cardiovascular training, highlighting the importance of challenging muscles.
  • Discusses a study comparing low-intensity Microstretching to moderate-intensity static stretching, showing greater improvement in range of motion with low-intensity stretching.
  • Defines low-intensity static stretching as operating at 30-40% intensity, inducing relaxation in muscles, and holding stretches for one minute.
  • Contrasts low-intensity stretching with high-intensity stretching, indicating the former as more effective in increasing range of motion.
  • Mentions potential mechanisms behind the effectiveness of low-intensity stretching, including improved reciprocal inhibition within muscle groups.
  • Explores the debate on whether to perform static or dynamic stretching before various activities, considering individual needs and goals.
  • Introduces the concept of Galpinian logic for organizing training sessions and deciding on stretching protocols.
  • Raises the possibility of stretching for relaxation, reducing inflammation, and potentially combating certain health conditions, referencing research by Helene Langevin from the National Institutes of Health.

01:46:31

Stretching and Yoga Impact Tumor Growth and Pain

  • Dr. Langevin focuses on understanding the mechanistic aspects of acupuncture, including cytokines and neural mechanisms.
  • Dr. Langevin is the Director of the National Institutes of Complementary Health and Medicine at the National Institutes of Health.
  • A study conducted on mice showed that stretching reduced tumor growth significantly.
  • The study involved gentle daily stretching for 10 minutes for four weeks.
  • Tumor volume in mice subjected to stretching was 52% smaller compared to those not stretched.
  • Stretching induced relaxation at a systemic level, impacting the parasympathetic arm of the autonomic nervous system.
  • The study suggested that relaxation induced by stretching could combat tumor growth through immune system pathways.
  • A study on yoga practitioners showed that they had double the pain tolerance of non-practitioners.
  • Yoga practitioners exhibited increased gray matter volume in the insula, associated with interoceptive awareness.
  • Yoga practitioners utilized different mental strategies, such as positive imagery and relaxation, to cope with pain effectively.

02:00:12

Optimizing Limb Flexibility Through Effective Stretching

  • Increasing limb range of motion and flexibility can be achieved through static stretching, particularly low or zero momentum stretching at end range of motion.
  • Microstretching, with low-intensity static stretches at 30-40% of pain threshold, is more effective than high-intensity stretches at 80%.
  • To create lasting changes in limb range of motion, aim for at least five minutes of stretching per week per muscle group, best achieved through daily protocols of three sets of 30-second static holds.
  • Other effective stretching methods include PNF, dynamic, and ballistic stretching, each targeting different reflexes and muscle responses.
  • Regular stretching routines, warm-ups before sessions, and exploring various forms of stretching can not only improve physical performance but also potentially impact cognitive abilities, a topic for future discussion on the podcast.
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