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

In this episode of the Huberman Lab Podcast, Andrew Huberman explores the science and practice of flexibility and stretching, emphasizing their importance beyond just yoga and injury prevention. He discusses the neural, muscular, and connective tissue mechanisms involved in flexibility, including motor neurons, sensory neurons, muscle spindles, and Golgi tendon organs, explaining how these systems protect against overstretching and overloading muscles. Huberman reviews different stretching methods—dynamic, ballistic, static, and PNF—and presents research-backed protocols for improving limb range of motion, highlighting the benefits of static stretching and the concept of "micro-stretching" for optimal results. He also touches on the role of the insula and van Economo neurons in pain tolerance and stress management, as well as a study suggesting that stretching can reduce tumor growth in mice, ultimately advocating for a balanced approach to flexibility training that considers individual goals and safety.