Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance, and offset age-related losses of flexibility. Show notes: https://go.hubermanlab.com/I9I2vrK Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Flexibility 00:00:22 Muscle, Nerves & Connective Tissue; Range of Motion 00:03:16 Golgi Tendon Organs, Load Sensing 00:04:41 von Economo Neurons, Body Discomfort, Stretch Relaxation 00:11:11 Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF) 00:14:11 Tool: Static Stretching Protocol, Frequency 00:17:01 Warming Up for Stretching, Exercise; Aging 00:19:28 Tool: Anderson Method, Feeling the Stretch 00:20:54 Low Intensity Stretching, Tool: “Micro-Stretching” 00:24:32 Should You Stretch Before Exercise? 00:26:11 Insula, Pain Tolerance & Yoga 00:30:41 Recap of Stretching Protocols #hubermanlab #health #flexibility #stretching Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Andrew Hubermanhost

Jun 18, 202632mWatch on YouTube ↗

EPISODE INFO

Released: June 18, 2026
Duration: 32m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance, and offset age-related losses of flexibility. Show notes: https://go.hubermanlab.com/I9I2vrK Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Flexibility 00:00:22 Muscle, Nerves & Connective Tissue; Range of Motion 00:03:16 Golgi Tendon Organs, Load Sensing 00:04:41 von Economo Neurons, Body Discomfort, Stretch Relaxation 00:11:11 Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF) 00:14:11 Tool: Static Stretching Protocol, Frequency 00:17:01 Warming Up for Stretching, Exercise; Aging 00:19:28 Tool: Anderson Method, Feeling the Stretch 00:20:54 Low Intensity Stretching, Tool: “Micro-Stretching” 00:24:32 Should You Stretch Before Exercise? 00:26:11 Insula, Pain Tolerance & Yoga 00:30:41 Recap of Stretching Protocols #hubermanlab #health #flexibility #stretching Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host
Professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast.

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman, Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Essentials explores research-backed stretching protocols to improve flexibility, performance, and pain tolerance Flexibility is governed by an interaction among the nervous system, muscles, and connective tissue, with spinal reflex loops helping prevent unsafe ranges of motion.

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