Stretching protocol

According to Andrew Huberman, an effective stretching protocol incorporates several key elements to improve range of motion and flexibility:

• Frequency: At least five minutes per week of static stretching per muscle group is needed, ideally divided into sessions throughout the week for sustained improvements.
• Static Stretching: This involves holding a stretch for 30 seconds per set, reducing momentum, and can be either active (applying force to extend the range of motion) or passive (relaxing into a range of motion).
• Sessions: Aim for five to six days per week, with two to four sets of 30-second static holds per day per muscle group. You could also do 60-second holds if stretching fewer days per week.
• Warm-Up: It's important to be warm before starting a stretching session.
• PNF Stretching: Proprioceptive Neuromuscular Facilitation involves using strategies to increase flexibility by leveraging neural circuits, such as the spindle reflex and the Golgi tendon organ.
• Microstretching: Lower intensity holds (30-40% of what one would consider painful) might be more beneficial than higher intensity (80% of painful threshold).

While it might be tempting to seek a one-size-fits-all program, Dr. Huberman suggests that understanding these principles can help customize a stretching routine based on individual needs and goals. Tailoring a program to your specific situation, like muscle group flexibility differences and activity levels, is key for effective outcomes.

For more details, Dr. Huberman explains the science behind these stretching protocols and offers further advice on how to incorporate them into a regular routine. The full discussion can be found in the Huberman Lab Podcast #76 titled "Improve Flexibility with Research-Supported Stretching Protocols" 1 2 3 4 5.