Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Podcast #76
ฝัง
- เผยแพร่เมื่อ 8 มิ.ย. 2024
- 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.
#HubermanLab #Flexibility #Stretching
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Articles
Force enhancement after stretch of isolated myofibrils is increased by sarcomere length non-uniformities: go.nature.com/3tyUfxT
Microfluidic perfusion shows intersarcomere dynamics within single skeletal muscle myofibrils: bit.ly/3MLJWNV
The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles: bit.ly/3aKIDRN
The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion: bit.ly/3aXtpcw
A Comparison of Two Stretching Modalities on Lower-Limb Range of Motion Measurements in Recreational Dancers: bit.ly/3Hkpy5q
Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model: go.nature.com/3xLQY0U
Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners: bit.ly/39pLIXd
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, TH-cam 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 - www.blabacphoto.com - วิทยาศาสตร์และเทคโนโลยี
It’s incredible how valuable this podcast is for free.
many thanks to the sponsors
Technically his making money…
We get it. Let's keep this to ourselves...not give him any bright ideas 🤣🤣
Free. Not FOR free. :)
No kiddn
As a massage therapist who spends my whole day telling people to stretch I'm so excited to hear a deep dive into the topic so I can communicate more reasons why!
Same here, Cassidy! 💆♀💆♂
Imnn no I’m the same boat as you Cassidy. This is very helpful
Same here!
Same here! 👍
what are some good stretches
Bottom line: there is a length/tension relationship between muscles with opposing functions that cross the same joint. That length/tension relationship, including all of the neurological signals that are involved, will adapt itself to whatever work you ask the joint to do the most. If that work doesn't involved a full range of joint movement, then the length/tension relationship is altered and joint mobility is compromised. So introduce more joint-friendly, functional work to your routine, including stretching muscles that have become mechanically "shortened" by the central nervous system in response to less than ideal, dysfunctional movement patterns.
Perfectly summed up sir… thank you!🙌🏽
What would classify as a joint friendly, fuctional exercise. What would make that exercise joint harming
@@cloudvsephiroth215 I would consider any movement pattern/exercise to be joint friendly if it enhances the ability of that joint to move through its full range of motion (in cases where the hardware of the joint has been compromised, then joint-friendly would be limited to available range of motion). For a joint to move through its full range of motion, there must be a healthy length tension relationship between the muscles that act on that joint in order for those muscles to be recruited when needed (and for those muscles, and the joint(s) that they act upon, to be further recruited synergistically with other muscle/joint groups). So I would consider an exercise to be joint-harming if it alters that length-tension relationship. When I train folks, I often mention that the length-tension relationship of joint muscles will adapt to the work that you ask that joint to do the most.
@@cloudvsephiroth215
Knees should not go past the toes when squatting as that is harmful to the knee joints.
Any hyperflezion of a joint is harmful.
@@calista1280 Anatomically, the ankle joint needs to dorsiflex during a squat, which will change the angle of the shin bone and bring the knees out over the toes. The alternative is to not dorsiflex the ankles, keep the shin bone relatively perpendicular to the ground, and lean the upper body forward, which is a hip-hinge, dead-lift pattern. The dead lift is great for generating force, but not as great at absorbing force and absorbing force is what you need to be able to do with you upper body supporting heavy weight (as opposed to pulling heavy weight up off of the ground). See Knees Over Toes Guy.
I’m 60 this year and have been doing a regular stretch program for the past three years. Usually I do 30 minutes per day focusing on a specific area. Initially I was very unfit and had joint pain and muscle fatigue and stretching was the only thing I could do when I started.
I was very tight in the joints and that’s a no no because you cartilage repair beyond late forties slows down and replaces itself less quickly so it’s easier to cause wear and tear and get to a stage where bone on bone friction occurs. I did a lot of body building in my early 40’s without any stretching as such and that I feel exacerbated knee osteoarthritis issues and a shoulder injury resulted in my left shoulder being extremely tight. Only just started to address this as I could not do simple things like reach behind my back or reach up etc. A lower back injury caused a very tight lower back. My GP said it would always be that way and said it could not be reversed. I don’t know what made me start stretching but I’m glad I did. It reduced my joint pain. It’s gradually reduced any muscular fatigue and inflammation I had in any muscle tissue.
I reached my goal of being pain free but decided to set new goals of trying to achieve dancer flexibility. This has meant stretching everywhere basically, even my feet which I wanted to do to increase my arch and improve pointe. Glad to say that despite my feet being mostly cartilage and done I still managed to increased my pointe massively. I had tight Achilles tendons so had pain in the mornings when first rising and would literally hobble around the house until my legs warmed up. However the stretching has addressed even my Achilles tendons. Also had lower back pain and hip pain.
In focusing on dancer stretches it addressed all those tight spots as a lot of it involves opening up hips flexors and stretching your legs and glutes to do high kicks etc. I started with restorative stretches and hold my stretches anything from 30 seconds to 2 minutes. I am now strength training without issues and feeling pretty much like I did when younger. No issues really.
Thx for sharing that
Cool
Thanks for sharing. I am wondering if you also observed any changes in the way you look. Your skin, your hair, your sight, your physical appearance in general, anything. Anything that is visible to someone else
And your lower back? You said that your GP said it would always be that way. Has your lower back gotten less tight? Since the stretching exercises
I’m 35 and feel incredibly inflexible and have tight muscles. I’ve been going to the gym for the last 2 years but started stretching in December and I’m noticing slight improvements. Which stretches/routine do you follow? Thanks
Literally this podcast popped up while I was stretching on the mat at the gym. Just a heavenly sent, wonderful, scientist and human being. Our lives are in a much better position because of you. Thank you Professor.
Stick around, you won’t be disappointed.
The professor is in, and he’s awesome !
Same, morning stretch routine right out of bed and saw this
Wonderfully stated! I feel the same way like u!
Interesting... To me, this episode popped when I stopped stretching a few days ago, oops....
Agreed too!!!
bruhh this name lol
Ha! What a timing, i have been stretching 3x a day for about a week now. And i can tell you that my focus,clarity,sleep and ability to run easier has improved so much in such a small time frame. Fear and anxiety have been thrown out of a window. It is also so much easier to get in a meditation state after stretching/yoga sessions. So yes, my conclusion that our kinetic chain has so much to do with how we feel and perform!
Your comment describes exactly my current situation! I also just thought:" what a perfect timing, this great video/post!
Thank you Dr. Huberman! Greetings from Germany from a new follower.
Labais! Arī pamanīju, ka stiepšanās guvumi ir diezgan globāli ķermeņa fizioloģijas un orgānu sistēmu efektu ziņā.
Prieks satikt tautieti šī izcilā zinātnieku skatītāju starpā!
This was also perfect timing for me. Haven’t started a consistent stretching routine yet but was just thinking this past week about how my performance in the gym could go to the next level if I stretched and had a greater range of motion… was wondering about the extent to which this is true etc. so I’m shocked that his latest episode was on stretching. Can’t wait to get through this one!
ج
So funny me too!!!
I stretch most every muscle in my body before bed, every night, till I stop feeling each stretch anymore. It helps me sleep, much better. Helps me stay flexible, and helps heal my muscles quicker, and keeps them from being all too sore the next day
Stretching does help with sleep. You have motivated me to do more with this reminder
Ya I don’t sleep but a few hrs if I don’t stretch after a days work
I've been doing a bedtime yoga routine the past few weeks and it's helping my sleep for sure and I'm someone that has a severe sleep disorder and medicated with benzos for years. I really lost hope that anything natural could actually help.
Thanks, will do the same!
I had major trouble sleeping do to a TBI.
It definitely helps to know that you must stretch everyday cuz I'm slack in this much.
i've been in school for 8 years and you just might be the best teacher to cross my path. THANK YOU for making this free. God bless you!
Happy Monday ☕ 76 weeks of continuous learning to the depth I did not know I could get, thank you so much!
What a flex lol
Explain. What's your method, only the podcast?
Will you perhaps one day do an episode dedicated to joint health? That being evaluating current science in structures, nutrient transports, healing and repairing, prevention of cartilage degeneration, how to train to strengthen, what to avoid etc.
I find the cushioning between our bones a very interesting subject and it's impossible for someone like me that doesn't have the expertise to crawl through or even locate the papers exploring this topic to get an accurate representation of what is and what is indeed not possible as pertaining to joint health.
I regularly hear all sorts of horror stories of perfectly healthy runners/soccer players or other athletes suddenly having worn away their knees etc. in their late 20's which sounds like quite the nightmare. So my question is: This essential aspect of our bodies, seemingly easy to irreparably damage without even knowing it - even for otherwise healthy adults, what is it that truly causes these breakdowns and how do we maximize joint health?
Yes! Will do.
@@hubermanlab i can't wait.
Walking
@@deejeff8846 wall king
Freeze Keep joints mobile and flexible giving them full range of movement using all protocols described here. Eat plenty or the foods that activate the production of synovial fluid and as we age it is important to regularly take a high quality dietary supplement that contains nutrients like chondroitin & glucosamine (with nutrient co-factors that increase absorption) that will repair and replenish cartilage and connective tissues
Just when I start doubting my regular yoga practice , thanks Dr Andrew Huberman for helping me. My interpretation of this talk is summarised below :
1. Brain structural volume gets impacted and Grey matter of insula in mind increases
2. Yoga helps to have better neural connections and Pain tolerance increases linearly with each year of practice and it’s almost double compared to normal person and neuro muscular system works perfectly for which it’s designed
3. You feel less cold and hot compared to others
4. In some animal studies , Tumour gets reduced and stretches makes para sympathetic system more active at systemic level rather than at local lvl . So inducing relaxation by stretching is the key to better health
5. Range of motion is better
6. Our ability to relax and access deep relaxation quickly is possible and inflammation in body reduces to some extent
7.Internal awareness , pain threshold and stress management is much better .
8. Initially remaining static in yoga posture is important , with practice you maintain the posture and start focusing on slow and deep breathing and with years of practice with you , once remaining in posture and deep and calm breath is easier done than said you focus on emerging thoughts which gravitate towards positivity of life . That’s the reason yoga benefits all of us and your interest in yoga remain intact with years added to experience of doing daily Sadhna .
9. So smile often as you enter into the next posture of your yoga practice along with deep , calming breathe
Dude, deep respect for the time and energie you put in your podcast. It looks great, it sounds great, and there is a lot of prep-work involved. I love the fact that i can tell you took the time to figure out how to explain complex concepts. Thank you so much.
I use Miranda Esmond White's,Essentrics daily and have found it to be a life saver for this 81 year old. Friends have remarked on my agility and I am highly motivated. All the women on my mother's side lost their ability to walk in their early 80's. I do not want that to happen to me! Thank you for bringing the topic of stretching as an essential form of exercise. Others need to be aware how important it is.
Have you thought about doing an episode on conscious breath traing, breath hold training, Wim How breathing, Stig Severinsen Breatheology, static and dynamic apnea training and its effects on the body?
With so many people getting into conscious breathing and breath training it would be very interesting to get some scientific facts about it from a credible source.
Bump! I'd also love an episode on this very topic.
there is a breath episode in the podcast
He has already and it's great. I don't know how to find it but it's there.
@@shereerabon8551 there is search on his website
This guy could probably go on a good hour on inhale protocol complete with names for all the nerves and muscles involved then another episode for exhaling.
At 65 and having always been an athlete my days are made up of bike, yoga, barbell strength training/pull ups and walking. I eat well and sleep well. I’m not on any medication
I think this podcast spells out some excellent protocols to live by
I really enjoy your podcasts.
im 30 and aspire to be you when im older. thank you sir!
Hello @Andrew 1:23:55 is when I picked up my phone to comment.
All this time I had my airpod listening to your podcast while on my yoga mat.
As a lifetime yoga practitioner, teacher and teacher trainer, I am always fascinated and so grateful for the scientist and researchers who can explain what has been felt by those who practise yoga in its basic form. By basic form I mean the attention to breath, and relaxing or as often said “surrendering” into the physical form or posture or asan.
This is long drawn way of first thanking you for this podcast and all the research, secondly to say yes please practise yoga. I invite you and your listeners to “snack” on yoga. For example a couple of rounds of sun salutations in the morning. Do a one leg balancing asan like tree pose or a hip flexor stretch in warrior 1 as your water boils or the coffee is brewed. A couple of minutes of mindful breathing, awareness or any technique, through out the day. All this adds up. And then if you are listening to music, lie on the floor in what is called the crocodile pose, or alternately in corpse pose. Sit on the floor to watch TV, or when you have a phone conversation.
Some ideas I am sharing with you and your audience and hope that it helps to incorporate yoga in all our lives. Yoga meets us where we are.
Good advice, thanks. As a longtime martial artist, I developed similar uses of waiting time, like water boiling. Mine are simpler: stretch hamstrings by bending over at the waist. (When you say 'touch your toes' then people hunch their backs to do it.) You can even do this when you bend over the sink! Why hunch your back when you can do a useful stretch?
I send all your podcasts to my anatomy teacher. I flunked last semester because I spent more time listening to Huberman Lab than I did doing homework.
But my teacher was impressed with all the unique facts I contributed to the lectures...I'm working on a Huberman Lab degree ☺️ I think he'll be your next student!
😂
I'm a Cece too. I have 4 classes all on hold as I too, am a Huberman student .
My mental health has improved as a result of these lessons and understanding the mind body union.
As a physio with only 3 years experience I can say this is a fantastic podcast which was a great review for myself and taught me a couple new things! Great work as always Dr. 👏
I had a colleague recommend this podcast. This is by far one of the best podcast I've ever seen. It uses actual terms and doesn't assume you're an idiot. As someone who has an environment that's not typically mentally stimulating.. this is so refreshing! The data actually referenced instead of just saying "study say" or "Google it" is AMAZING!!
I'm hooked! Been binge watching this podcast. Sir, you're a gem! Thank you!
Great podcast as usual. I have been a yin yoga practitioner for a while now and the idea of yin is to hold a static posture for up to 5 min. It is called the power of stillness. After 5 min of holding a stretch, one would feel their joints lubricated and their ability to handle pain is big. It would be so insightful to all of us if you can make a podcast about yoga. Thank you
5minute hold sounds intense. Is there yang yoga?
@@_Wai_Wai_ yes there is yang yoga! usually something like ashtanga is considered a yang practice
what is the optimal time to hold a stretch in order to alleviate joint or muscle pain?
A full episode on fascia would be real great and appreciated! You're master, thanks for sharing :)
i'm fascist. a big fan of fascia.
An episode on fascia would be great!
Please please & please
Please interview Bernie Clark, world's leading expert on Yin Yoga, and the effects on the biochemical features of the fascia.
Is fascia responsible for how you move? I want to move with grace and more smoothly. But I move kinda stiff and rigid. Even though I’m athletic.
I did the “experiment” at 37mins. It worked like a charm, I got 2 or more inches of flexibility instantly
please can we have a talk on anti-depressants and their affects on the brain. Thanks. Love these podcasts. I listen to you every day
I am in my 60’s and have been practicing Yoga for over 16 years. Lately, I came across Travis Elliot yoga videos and I am hooked! He has helped me stretch muscles that I didn’t know exist 🧘♀️🙏Thank you so much for your great podcast . Best luck !
Your 60s?
I’d love for you to talk about muscle recovery and the role of massage therapy! Great podcast as always
Thank you! Great as usual! As a yoga teacher of over 25 years, I just have to say, yoga figured all this out thousands of years ago. The traditional yoga practices have all these concepts built in (have to mention, not so much the modern - fast & mostly ballistic styles of just work out focused yoga). Yoga incorporates the agonist/antagonist, PNF, static stretches, holds- 5 breaths is about 30-60 seconds, flow(vinyasa) warms up core and joints, sadhana (regular practice) & maintaining focus & body awareness with the mind and breath- which activates the parasympathetic nervous system. I always tell my students to practice 3x/week min to see the effects- love that now I can site studies behind it :). It's fascinating to learn what happens from the modern science perspective. Would be amazing if you can do an episode on bioelectricity (what I believe is Prana in yoga). Thanks for all your amazing work!! ❤
The Yoga poses we practice today in the West aren't thousands of years old, more like 200 at most.
@@Christopher-md7tf not all practioners have been modernized and marketized
@@radezzientertainment501 Warning, long post:
"Yoga philosophy and directives about how to embark on a personal path of self-realization have been here for thousands of years. But a specific, holistic, yoga practice of physical and spiritual fitness simply didn't exist before about 200 years ago. And no, I didn't forget another zero on the end of that number.
That's right: most of the poses we do in our yoga classes, whether our teacher is an Indian master or an American one, come from a much shorter lineage than we imagine.
The first workout-like practice of asanas, or poses, stem from the Sritattvanidhi, a book written in the early 1800's by Mummadi Krishnaraja, a patron of Indian culture and arts.
The manual showcased 122 postures, like backbends and handstands, many of which we still practice today. However, some of the poses were clearly drawn from Indian gymnastics, such as what we know today as Chaturanga Dandasana. Shockingly to some, it wasn't a sacred move handed down from, ancient yoga sages to enlighten the masses. It was a pushup gymnasts used to get stronger.
In the early 1900s, a yoga teacher named Krishnamacharya and later, his world-famous students, B.K.S. Iyengar and Pattabhi Jois, began to formulate their own takes on the Sritattvanidhi poses, and then some. Krishnamacharya pulled some moves straight from British gymnastics, which one of his main students Pattabhi Jois took forward, like the Pendant Pose jumpback of Ashtanga. BKS Iyengar, another famous student of Krishnamacharya's, created his own, very different take on those poses, and he also added his own variations.
Iyengar and the others drew inspiration from the Astanga, or 8-limbed path set forth in the Yoga Sutras, but also from (often contradictory to the Sutras) sources like the Baghavad Gita and Upanisads. Though an inner spiritual tradition may be gleaned from these historic texts, as opaque and esoteric as they can be in their simplicity, the fact remains that the poses themselves were not set forth until much later.
So, a few Indian men basically made up the yoga poses, men who practiced for hours a day and had Cirque Du Soleil-like bodies and aspirations. They travelled around showing their yoga prowess to audiences. Along with their spiritual expression--it was their way to attract more students. They were the yoga celebrities of their day--and still are. "
From a HuffPost article called "Your Yoga Poses Aren't 5,000 Years Old: A New Perspective on "Old" Yoga" (can't link it without my reply getting deleted)
Would love an episode about bio electricity as well!
@@Christopher-md7tf OK so what's your point? You think ancient yogis just never stretched?
🙏 I’m dealing with osteoarthritis in my hip at 50 years old.This helped me understand some of what’s going on with the pain. I subscribed to your premium. I appreciate all of this free invaluable content and wanted to support you. I would love information on preventing and dealing with osteoarthritis.
I am a personal trainer with Ankylosing Spondylitis which is an inflammatory disease that can severely stiffen up the body. Stretching is CRUCIAL for AS and podcasts like these are incredible.
Another great one! As a yoga teacher, I am especially interested in this topic. Also, I can attest to the research explaining how yoga students can better tolerate discomfort such as cold exposure -- my boyfriend and I started doing cold exposure 3x/week 2 weeks ago, and I can tolerate colder temps, so he goes in after me, that is after I warm up the water a bit!
Future podcast request -- I would love for you to have Dr. Stacy Sims on as a guest to discuss fitness for women who are peri-menopausal and beyond.
Much gratitude for all that you do! Your podcast has been life-changing in so many ways!!
Yes! STACEY SIMS ON FEMALE PROTOCOLS !
I was just thinking about stretching when I used to do taekwon-do and I learnt about PNF stretching, I come on TH-cam and lo and behold Andrew released this video, legend 🙏 👌 💪
PNF stretching is fabulous!
Among the best episodes for me. Very interesting studies cited and encourages me to continue my yoga practice of 10 years now.
A wonderful teacher who captures one’s attention and delivers information in a dynamic way…thank you
Thank you Dr. Huberman, team, sponsors and supporters ☀️
My children ( preteen, male and female) like Dr. Huberman’s work so much that they now watch other podcasts where he is interviewed!
Keep adding value to this place!
How remarkable that they will sit through such useful information. I have found with my kids that the more useful I thought something might be the less likely they were to be interested in it. Myself, I was more like your kids. As a parent of my kids, I have had to be sneakier, always not letting on my interest while allowing everything to be their discovery. Their ownership of knowledge, as in discovery independent of me, was a big deal. So many times they have come back and "taught" me something I tried to show them a long time ago (even as young adults). Frustrating snd amusing at the same time. So much simpler to just trust that Dad might know something worthwhile. I feel like you must have done something right that they are sophisticated enough to learn from two hour lectures. Fantastic. My kids are smart, but that kind of attention is rare these days in preteens! Good for you!
Thank you for this Dr.! I’ve waited for this for soo long from you coz you have this gift of delivery that not so many scientists have if explaining how our wonderful body works! More power and more videos!🙏🏻
I am a neuroscience grad student, found it fascinating how I was already thinking about muscle spindles and myosin actin contraction as a good reason to practice stretching on the daily. I do it more by ear (depending on what felt tight), and did see significant improvement in my anterior delt. But felt like I hit a plateau. I was definitely not hitting the 30 second mark on each static stretch. Was doing more like 10 seconds. And probably I wasn’t reaching de 5 minutes a week mark. So this really help me refined my protocol.
Thank you so much, will update this in a few months If I manage to break de plateau
This is the podcast of the year, and it's only January! Implications are staggering-for every bodyworking path on Earth. What a magnificent achievement!
"for you aficionados out there" - A.Huberman, every podcast! Love it.
I so look forward to my Monday "classes". Thank you for your effort. This lifetime learner appreciates you immensely.
Thank you Andrew for for these informational goodies. I do 4 days of yoga per week trying to keep my 76 YO body flexible. Good to have an understanding of how to improve. I have a deep respect for you.
I have been through quite a lot of physical therapy in the last 3yrs, and it was incredible to me the importance they put on stretching. I'm am so grateful you are covering this.
These episodes are great! I think you make the world a better place. Thanks Andrew. Wish there was a way I could get my teenage boys to listen to them and implement these various protocols. Maybe an episode on teenage neuroscience and what protocols can be followed to have them listen to their dad would be a great idea :)
Hi, Andrew
In the beginning of that year I found the Huberman lab podcast. Since then I’ve watched all the episodes and I’ve learned a tremendous amount of useful information. My life is so much better with every episode I watch. I want to make two suggestions about future topics I want you to discuss and cover. 1. What drugs do to the brain and body over time. I am sure it will be very interesting and useful especially for the youngest people. They just do not realise the actual damage they are dealing to themselves when they are taking different drugs on a regular basis. 2. Suicides. I think it will also be a very useful discussion. With the growth of social media the suicide rates among teenagers have frankly risen significantly. What goes through the suicidal people’s minds? Are some people more prone to thing about suicides? What’s the reason for such things to occur among the masses? So that’s my suggestions about future podcasts. And so Andrew, I want to thank you for your time and effort to make our life better and better. You are a beautiful human being and I am thankful to God that you exist . And last but certainly not least, ANDREW, THANK YOU FOR YOUR INTEREST IN SCIENCE!
I agree very much!
Really good topics bro, the 2nd one I've thought of quite some time but haven't really suggested it, but I will be happy to hear his thoughts on it!
Respect! Amazing topics would certainly look forward to those
2nd one would be an interesting continuation of the depression episode.
@@thuglaza4728 indeed
Thank you Dr. Huberman for explaining complex concepts into an understandable form. Also, thank you for being so down to earth & genuine.
Huberman is an absolute beast. The knowledge dumps are epic.
I FEEL LIKE I HAVE A Ph.D. IN STRETCHING AFTER WATCHING ALL 2 HOURS! GREAT INFO! GREAT JOB ANDREW!
I'm so glad to be a part of this community!!
Me too 😀
As a retired Occupational Therapist, I fully support this podcast:)! Stretching is SO important and often overlooked ! Thanks Doc!
It's insane that you've condensed all of this knowledge in such a simple to understand and practical way!
Just wondering why you don’t use any visual aids? I appreciate you for sharing so much valuable, actionable information with us. A few diagrams, vocabulary/definitions and other illustrations could enhance and clarify the information. I know you spend a lot of time preparing your podcasts already and creating visual aids may require more time than you have. It’s just a thought.
This podcast is so well put together, not just in the content but the way it's sorted into chapters and timestamps it really is amazing to me that I can benefit from this information for fee. It really is appreciated. Thank you.
28:33
"Designed"
Absolutely brilliant man
This podcast was perfect for me, I’ve been practicing stretching & working on increasing my mobility particularly in my hamstrings which I’ve found to be tight and more challenging to loosen up. I’m really interested in learning about fascia because I heard that it has a pretty significant effect on mobility and I really hope that you will do an episode on just fascia. Thank you so much for taking time effort and mental energy to share & explaining everything for us! You’re awesome!
It occurred to me the other day that as we age and usually become a bit more rigid, this is not only in the body but also the mind. I vowed to stretch daily to prevent and counteract this. And then this episode popped up! Looking good forward to learn all that prof. Huberman has to offer. Thank you again!!
No doubt there is a connection.
I would definitely love to see him do a lecture on f f a c i a. Evidently people at Google never heard of the word they keep wanting to type some other strange word I've never seen in my entire life same word except for starting with s. 🙄
So strange because I wasn't looking for a stretching video and haven't seen any on TH-cam pop up but I did do quite a bit of stretching in the last week and wondered if it was all for nothing. I remember stretching before and after my 6-mile walk and didn't have a drop of fat on my upper arms. Haven't stretched in about two and a half years and have bat wings galore.
Im a yoga teacher of different styles from Vinyasa to Prenatal and Aerial, and was waiting for this episode(what feels like) all my life 😍😋 THANK YOU
Yoga teacher and listens to Hubermanlab......marry me?
Kindly read Yogachara , Buddhist philosophical literature about Yoga .
@@mimjack are you single?
@@Q_QQ_Q oh yes will do, im also a book worm 😍 thx for recommendation!
@@toutounr8120 I meant its one of the school of Mahayana Buddhism . It's not the name of the book but you can find many books on this .
The more i listen to this podcast, the more i'm amazed at the time i spare from delving myself into the research. It's a great job and i definitively admire the precise and usefull content !
Your podcasts and all the other content you provide on your other forms of social media have been so helpful, interesting, and insightful! I always learn something new, improve an aspect of my life, and always find some form of inspiration/comfort from your videos. Thank you so much for providing so much value, especially for free. I am not one who can afford much beyond the necessities, so all of this knowledge and information at no cost is a true blessing! Thank you!!!
Have really been enjoying the energy and knowledge on this page! This is such an important topic and the way you’re translating the science into meaningful knowledge that we can teach is so valuable 🙏🏼 thank you Andrew
Not even seen it yet, I already wish I could upvote multiple times.
truely love to listen to your wisdom Dr. Huberman !
I've been doing a Yin Yoga practice consistently since 2011, so 11 years of Yin Yoga on a regular basis. I strongly believe that stretching is necessary for maintaining healthy range of motion and being pain free as we age. I will continue doing yin yoga until I die.
I have started doing yin yoga from past 2 years too. But not sure how many days in a week, one should do?
Love every episode! Would love an episode on headaches/migraines which I’ve struggled with for years. What is happening in there that causes such pain? Thanks Doc!
I'd definitely start googling already if it is this bad for you. I'm still thinking that it can be food based. But there can be many different causes probably or a combination of causes.
Either way with every ailment I always start by telling folks to "sort" out their health,habits,food etc and by the fact that you are here listening to all the podcasts already means you are smart enough to do all of that yourself and you probably already have and it's not helping enough and in that regard I feel you. I have so many issues and I can manage some by perfect living according to science and you know optimizing everything I do with health and longevity in mind. But it's not magic either, some things we have to accept :(
As a newly qualified Physiotherapist I’m very pleased with the timing of this pod! Can’t wait to dig in 🙌🏼
How does a physiotherapist differ from a physical therapist?
It’s the same profession, Physiotherapy is just what we call it in the UK/Europe and I believe in Australia and NZ too.
Another very informative session. I have changed my asana routine to include the 30% pain threshold and 30 seconds x 3 protocol. No more rushing just to day "I did them". Thanks so much!!
I love your podcast, Doc! You are a legend! Thanks for putting amazing content together for us.
Thanks for this, thanks for everything you do for your viewers/listeners!
As a yoga teacher and practitioner, this podcast is a great support! Thank you 🙏🏼
I love the podcast. I have been concluding my resistance training and cardio workouts with approx 20 mins of static stretching (diff body parts) 5 x a week for 2 years now and so happy to see that my protocol is reasonably accomodated within the protocols explained here. I was stretching just for pain relief etc., but now I have the confidence of the science.
Than you so much for this episode. It was the only thing that helped me through my flight on Sunday. I have really bad anxiety and panic attacks. I needed something interesting to focus on and take notes to distract myself. This podcast saved me. I am hyper mobile and really stretchy to the point that it causes people to stop and stare. I have always been really flexible. I am going to go back and listen again now that I am on the ground and can focus properly. Thank you for getting me through my flight, you have no idea how calming this was for me when I was panicking. I also do many physiological sighs before, during and after the flight.
Would love to see an episode on OCD. Thanks Doc! 🙏
lol
He spoke about it on the episode just last week.
You are a extraordinary individual Mr. Andrew, 🙏👌👍💪I have read several books on PNF, static stretching, Ect, and all of the above and I also practice , however I came across your channel and it has been Super beneficial to say the least ,I love all of the information you have provided in very specific detail and this seminar is going to be one that is going to be added to my collection, thank you 🙏
I recommend stretching for mental health issues. Doing a stretching session alleviates not only bodily tension but also emotional/mental tension. The protocol I follow is 3 times per week 90 seconds of stretching one muscle group, because I feel that after around 1 minute there is a noticeable release. Also I want to point out that it is recommend to stretch the diaphragm as well via vacuum tummy (free diving). I noticed that a lot of mental tension correlates with the diaphragm. Why? because of breathing patterns. Thanks for all this useful stuff!!
Yes makes so much sense!
Fully agree. The complete and full benefits of stretching cannot be activated without the interaction and combination with the breath, concentrating with the full breath down to the stomach, which activates the diaphragm. The activation of the diaphragm through breath in turn activates the peristalsis movement, which is the 'lifting' and gentle massage of the bowel to improve digestion and elimination/evacuation
@@ernestgibbs7384 absolutely... all systems are interconnected
So stretching could lower the crime rate🤔?
Just thinking about it for a second yes
I met you, Andrew, at a cafe in San Francisco. I remember how shocked I was to see you in my neighborhood. I was "fan girling" and so nervous but my partner helped me build the courage to come up to you. I was able to at least shake your hand and express my appreciations for the work you do. You were with someone so I didn't want to bother you too much and strike up a conversation more than just that. It was probably a normal encounter with an admirer for you but I will never forget it. The energy you put into educating those who are curious and willing to listen is extraordinary. I don't have "heroes" in my life because I don't like putting people on pedestals, we're all human doing our best with what we have and what we've learned. I will say though, you are inspiring to me and I aim to create anything in life with as much mindfulness, precision, and with the ability to articulate information about my creations as much as you.
YES!!! I am so excited you are sharing some of the many benefits of YOGA! I have been practicing yoga for 6 years and it has changed my life. It is the only exercize that I have been able to stick with long term and it has made me more mentally and physically healthy than I have ever been. You have not conducted a single video/podcast that has not been extremely interesting and beneficial but this one is my favorite. Thank you for all you do!!! ✌️👍🧘♀️
Yes please, an episode on fascia!
So much buzz around it recently but hard to make up which information are scientific and which are just nice sounding ideas… 🤔 💡? 🤷🏻♂️
Sensei, Thank you for your time and passion. As an aging martial artist of an elite level, compound injuries and scar tissue have me stretching more now after 50yrs of training and regretting I didn't do more when younger uugh! Coincidently, I read that when Kobe Bryant was asked if he had any regrets after he retired, he replied "I wished I stretched more". Oss!
Yes, the fact that this is free is the bomb Doc. Your doin such a great service spreading & sharing the science like this. Beautiful ,helpful uplifting info for so many struggling people who would be priced out of learning . Great job as always. My fav
0:16 flexibility & stretching 101
can even reduce tumor growth 1:15
best (times, ways)?
hold?
kinds?
tolerate pain 2:30
7:22 innate flexibility 8:35
9:23 movement & NS
3 major components of s&f 10:50
(i) neural
(ii) muscular
(iii) connective tissue
facia 11:13
lower motor neurons 11:33
NM junction, acetylcholine 12:15
causes muscle to contract 12:40
20:20 aging
51:57 types (stretching)
1. dynamic
2. ballistic
3. static
4. PNF
This was so interesting! Thank you for this report. I’m opening up a yoga studio next month in Hamburg , Germany and you brought up some very helpful information that I will definitely integrate into my classes. Keep it up. Love your work 💜
Good luck!
What a primer. I cannot commend you enough for this presentation. Thank you. So much of the exact content and intel I've been searching to find and hear; articulated and delivered so clearly and concisely (without going above my head) that even a Martian can fully grasp and digest it. I encountered yoga first in 2001 and began a serious practice (at least 3 days a week) in 2011. That turned into 5 to 6 days a week some time thereafter. The more yoga you do ....the more you SHOULD do. Its methodologies can be considered as the body's inherent tool kit which you can learn to use for development and maintenance of strength, flexibility, pliability, balance, musculoskeletal and joint integrity, breath and proprioception. It's a way to simultaneously engage each and all of the somatic 11 systems that operate independently and inner connectively like Swiss watch. It's a kick-ass MINDFUL workout that constantly develops the body, rather than break it down, as done in more typical modalities (running, jumping, pounding weights, etc.). . CHEERS.
Thanks so much for such a valuable podcast! I'd love to see you dive into adding internal resistance to muscles while stretching and how/if it changes the neuromuscular response. Essentially, flexing your muscle at its shortest, and moving through full range of motion with resistance. I've been looking into it and can't seem to grasp it fully, although I know it makes my body feel 100x better than a static stretch.
Your podcasts have me feeling like I have a PhD in psychology lol. Amazing. Thanks Hue your podcasts has helped me understands many things about myself.
If there's an opportunity to chat with Kit Laughlin on this subject it'd be a great conversation. He has decades in the field and has a PhD also. I've followed his Stretch Therapy training in the last decade and have found it to work better than most other protocols. He has a number of books as well as a TH-cam channel.
Andrew you are the man! I just discovered you and have been tearing through these videos.
Two million views and 35k likes! Thank you Hubernan!!!
Love this! I stretch to help my osteoporosis. I no longer have back pain. Thank you for sharing your knowledge!
2:00:54 *FINAL SUMMARY*
*Static stretching - low/zero momentum ("micro stretching" 30-40% of pain threshold)*
*Frequency: 3 sets of 30-60 second hold times, 5 minutes minimum per week per muscle group, stretched out over 5-7 days per week.*
*Warm up before stretching.*
24:00 Rare knowledge
34:00 Mind over matter
52:30 Major Types of Stretching: dynamic (more controlled momentum involving movement of limb) ballistic (like swinging arm over head) = static, PNF stretching (Proprioceptive Neuromuscular Facilitation [using straps, loads or partner to help stretch])
1:52:00 Pain tolerance
I keep the good habits ! Every weekday after work or fitness at night, I watch one or more Dr. Huberman's awesome interesting topics !
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.
Hey Andrew, thanks for all the great content! Could you please do a series on how different types of drugs (alcohol, marijuana, MDMA, psychedelics, etc) affect the brain and body and what the best practices/protocols of usage are to minimize harm/maximize benefit? Thank you.
Fantastic, yes please to the Fascia episode!!! Thank you AH, btw the Trauma episode was GOLD! Thank you!!!
I so appreciate how you make things very clear and understandable, practical and very very helpful. I love listening while I garden, clean, cook etc. Finally something that I can listen to and learn all at the same time about items that are important!
I feel as if I was back in Uni listening to these great podcasts!
Thank you for making these.
Hey Andrew thank you for your podcast!
I wanna ask if you can do an episode on cannabis showcasing science based evidence on mental and physical effects, because i feel there is a lot of controversy on it
I personally believe the conversation around cannabis has become somewhat polarised. It seems to me that people either think it's great with no drawbacks or it's terrible with no redeeming qualities. I believe there's needs to be a more objective information with equal represatation of both sides of the converstion.
The wealth of information within this podcast is outstanding. Thank you for the time and energy that you put into helping us improve the human experience by allowing us to better understand what these brains and bodies of ours are capable of. Life with this information is awe provoking at every moment. Makes life weirder, & so much more interesting.
becoming more flexible involves 3 major components
1) neural (nervous system)
2) muscular (muscles)
3) connective tissue
nerve controls the contraction of muscle
2 types of safety mechanisms
1) sense of stretch and figures out when stretch is excessive, and if so it activates contraction of muscles
2) sense of load, when tension is excessive and exceeds a threshold, then Golgi Tendon Organs shut down motor neurons so that you cannot contract muscle i.e. lift the weight
5 minutes per week across 5 days of static stretching seems to be the most effective in increasing limb range of motion
Anderson principle: one's limb range of motion for specific body parts is not the same every day (e.g. one might not always be able to reach one's toes) so just feel the muscles contract when doing low-intensity static stretching at the end range of motion (not too the point of pain but rather relaxing) and evaluate your progress over the long term
mice can do stretching (xD) to reduce tumor volume
practitioners of yoga learn how to control their nervous system in ways that reshape the relationship to pain, flexibility (e.g. respiration in yogis vs distraction in non-yogis)
This is one of my favorite Huberman Lab podcast episodes! Thank you so much! :-)
Just the topic I needed, thanks 🙏
Love it. as always!! Two suggestions/questions:
1. Is it possible that you name a few book recommendations each month?
2. I really really really want to learn about grounding/earthing and the scientific benefits of it. The benefits make sense when I think about it, but I love to hear you about it
Amazing podcast about how to get around things
it’s the second time a video from this channel pops up in my timeline and i end it amazed by how eloquently he speaks about such interesting topics. definitely caught my attention and i’ll be sure to follow and check for other videos, for this man holds some very interesting knowledge. thanks for sharing all this useful info. loved it a lot ❤