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

Thank you for freely sharing this, it was fantastically informative and I found interesting. And I did love that you repeated eg: at this time this is what info we’ve got. I love that you’re open to shifting the understanding.

You don't get much bang for your buck in stretching

Almost 4 million subscribers lets go everyone sub he deserves it 💯

Static stretching is just the beginning and i think people who just do yoga will really benefit from adding dynamic stretching (leg swings, etc) to their routine. No, vinyasa doesn't count as dynamic stretching...

It was fun practicing with you on a Monday!

As a retired Occupational Therapist, I fully support this podcast:)! Stretching is SO important and often overlooked ! Thanks Doc!

Do you recommend any joint health supplements (Glucosamine, Chondroitin, MSM, etc)?

As a martial arts instructor I’ve found this video incredibly interesting. It’s been a wonderful refresher for the things I’d forgotten and a helpful source for new information. I’ve shared your video with about 8 people this morning! Thanks so much

Amazing information! Thank you!!

Hi!
Thanks for a great episode!
I am curious to know if you came across any review of the "contract-relax-antagonist-contract" (CRAC) strategy for improvning range of motion? And if so, how did it compare to the strategies that was mentioned in the episode?

Best regards

Thank you. A lovely calm start to my day 😊

Dr Huberman, please do an episode discussing Yoga and the science behind it please. A lot of the books and information out there sounds very mystical and supernatural. I would love some science based evidence because I love yoga but not the supernatural claims.

It’s incredible how valuable this podcast is for free.. It’s incredible how valuable this podcast is for free..

Commercial much?

The examples you use regarding engaging the antagonist to stretch the agonist is an example of reciprocal inhibition. Most often PNF or MET techniques engage the agonist and the stretch the same agonist muscle via a process called post-isometric relaxation (a form of autogenic inhibition).

What a gift this is

THANKS PROFESSOR SIR

teacup gorilla?? 🤔

I really love huberman but I don't understand why he knocks that word nootropic anything that enhance memory will make you smarter (knowing what to do, accessing memories faster, learning faster = smarter) so let's not be so pretentious just because it's not a term you learned in medicine or ivy. It's just a derived word similar to psychadelic Meaning mind revealing nootropic means mind turning.. so good sir get over yourself 😂

🖐Can you please supply a source if possible the relation between certain family genes and its relation to nausea. I heard you speak about this on the Joe Rogan podcast. And also do you have a source on the info about temperature effects on the body's cardio work minus resistance from surrounding water (swimming pool). I think you said it had to do with temperature. According to this article, Pubmed - "The underwater environment: cardiopulmonary, thermal, and energetic demands," maximal cardiac output is reduced under water.

Can anybody help explaing ramdom and constant muscle twitchings and spasms?

was hoping Huberman would be showing us the stretches himself.

I know I'm very late to this conversation but I am committed to increasing flexibility, particularly in my lower body, with a particular emphasis on injury avoidance. I greatly appreciate the specific actionable protocols in this podcast and have incorporated them in my workouts.
My question: how much stretching is "too much"? For example, the podcast suggests 3-ish reps of 30-second-ish duration with at least 5 mins per week. Would doubling that be too much? Tripling it? At what point would you hit diminishing returns, or even negative returns?
Thanks very much for a great podcast and for your time.

Such a good video especially for beginners. Very easy to follow and so peaceful ❤️

Thank you so much for the podcast!
Brilliant as usual. Very very helpful.
(one litle note - when you turn to your left to look at the computer screen your face gets obstraucted with the mike. May be it would be a good idea to put your computer on the right in the future?)

Re: Stretching. Have you done any assessment of Joe Hippensteel’s stretching protocols? He is the owner of the Ultimate Human Performance website.

Thank you so much for your podcasts. They’re always so well focused and presented in such an understandable way. I very much appreciate the tremendous amount of work that goes into this podcast. Thank you again.

Yes please 🙏 more 60 to 75min classes. Thank you 😊

Who knew stretching could be such a complex subject!😆

I think there is a mistake when author speaks about Autogenic inhibition protocol he said, that we need to flex the quads to get relaxation from opposite hamstring muscle spindles but in case of GTO (golgi tendon organ) you will get relaxation from same muscle you contract.

Thank You So Much for sharing this. I am an Ashtanga Yoga Practitioner and I can relate to all these points that you have shared about the pain tolerance and breath control. It was such a great piece of information especially about the cancer treatment in mice. Looking forward for more content from your side :) Respect.

best type of flexibility - D Y N A M I C
forget statics...

What do you think of stretch zone?

What is interesting is that the 30-second sweet spot applies to yoga streches & bone density. Dr. Huberman, it might be interesting for you to review Dr. Fisherman's research on the 12 poses for osteoporosis. Something in this podcast resonates with his findings, even though they might be parallel & not connected.

Thinking about the surprising effectiveness of low-intensity stretching in the dancer study, I think it's likely there's an inverse correlation between optimal stretching duration and intensity.

The dancers stretched for 60 seconds and found that a very low intensity stretch was highly effective. However, if someone were stretching for only 30 seconds, I wouldn't be surprised if the optimal intensity was a bit higher. Also, I think lower intensity stretching may be more beneficial when resting less between stretches.

The only online yoga I do is Tana yoga. Love your classes 🙏🏾

Thank you ! Now I apply these knowledge to improve my flexibility

And ..
I once did Wim Hof breathing technique
I found out that I improve flexibility obviously

(Did the breathing 1 round then stretching)

can you explain why that happened?

this video was a bit of a "stretch:. but seriously,,,ty. it was very helpful.

Video starts after about 1 hour and 14 minutes,... Jesus Christ!

I've done a lot of reading about isometrics and assume your static stretching falls into that category. I think today it's referred to as using your own body weight, but in the old days it was known as isometrics.

I am a researcher in massage therapy and conduct a clinical research class where I research 2 methods of ROM improvement without stretching and it’s amazing! Demonstrating that light soft tissue manipulation and addressing the tendon junction is totally amazing at lengthening tissue quite significant by 10-15 degrees in most cases. There is a time limit to this lengthening as the tissue almost always reverts back to original pre treatment measurements after about 10-15 minutes. Which is why we should lengthen tissue lightly daily, several times a day in fact.