Stretching protocols

Andrew Huberman shares several research-backed protocols on stretching to improve flexibility and range of motion. Here's a summary of the key insights:

Basic Protocol:

• Static Stretching:
  • Hold end-range position for about 30 seconds per set.
  • Aim for 5 minutes of static stretching per muscle group per week.
  • Ideally, spread this over multiple days, for example, 2 to 4 sets of 30-second holds, 5 days per week 1 2.

Flexibility Mechanisms:

• Neural, Muscular, and Connective Tissue:
  • Flexibility improvements come from short-term neural changes, muscle stretch tolerance, and adaptations in connective tissue.
  • Mechanisms involve inhibiting the muscle spindle reflex and the Golgi tendon organ for better stretch tolerance 3.
    • 

      1

      Stretching Insights

      01:11:24
    • 

      2

      Tailored Stretching Protocol

      01:13:53
    • 

      3

      Flexibility Unlocked

      00:09:24
    • 

      4

      Stretching and Health

      01:45:41
    • 

      5

      Impact of Stretching

      01:48:37
    • 

      6

      Stretching Techniques Explained

      00:54:38
    • 

      7

      Stretching Insights

      02:00:35

Additional Benefits:

• Stretching can also help with relaxation, reducing inflammation, and possibly impacting immune-related responses to conditions like cancer.
• Examples include reduced systemic inflammation and tumor growth in specific animal studies 4 5.

Varieties of Stretching:

• Static Stretching: Can be active (with effort) or passive (relaxed into position).
• PNF (Proprioceptive Neuromuscular Facilitation): Uses neural feedback to enhance flexibility. This might involve using straps, weights, or partners to assist 6.
• Dynamic and Ballistic Stretching: Involve momentum to target specific performance goals before physical activities 7.

Effective Implementation:

• Implement three sets of 30-second holds per session, ideally done five times a week.
• Rest times between sets are flexible, but doubling the stretching duration for rest might be beneficial.
• Warm-up before stretching for better effectiveness 7 2 6.

Understanding these mechanisms and protocols allows tailoring a stretching regimen to individual goals, which can significantly impact flexibility and overall physical health.

For additional details, you can refer to the Improve Flexibility with Research-Supported Stretching Protocols of Huberman Lab.