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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. Thank you to our sponsors Thesis: https://takethesis.com/huberman InsideTracker: https://info.insidetracker.com/huberman Eight Sleep: https://www.eightsleep.com/eu/huberman/ Supplements from Momentous https://www.livemomentous.com/huberman Social & Website Instagram - https://www.facebook.com/unsupportedbrowser Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/unsupportedbrowser TikTok - https://www.tiktok.com/@hubermanlab Website - https://www.hubermanlab.com/ Newsletter - https://www.hubermanlab.com/newsletter Subscribe to the Huberman Lab Podcast Apple Podcasts: https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110 Spotify: https://open.spotify.com/show/79CkJF3UJTHFV8Dse3Oy0P Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vaHViZXJtYW5sYWI?sa=X&ved=2ahUKEwiausvWkpf4AhW5lo4IHYdRCI8Q9sEGegQIARAD Other platforms: https://www.hubermanlab.com/podcast Articles Force enhancement after stretch of isolated myofibrils is increased by sarcomere length non-uniformities: https://www.nature.com/articles/s41598-020-78457-1?error=cookies_not_supported&code=525d5f49-f1ad-44da-809b-a5340c92f550 Microfluidic perfusion shows intersarcomere dynamics within single skeletal muscle myofibrils: https://www.pnas.org/doi/abs/10.1073/pnas.1700615114 The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles: https://academic.oup.com/ptj/article/77/10/1090/2633110?login=false The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion: https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0044-101146 A Comparison of Two Stretching Modalities on Lower-Limb Range of Motion Measurements in Recreational Dancers: https://journals.lww.com/nsca-jscr/Fulltext/2009/10000/A_Comparison_of_Two_Stretching_Modalities_on.34.aspx Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model: https://www.nature.com/articles/s41598-018-26198-7?error=cookies_not_supported&code=f1d447df-ef49-4aac-9331-b5ff22d29eda Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners: https://academic.oup.com/cercor/article/24/10/2732/307000 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 The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/