本期节目探讨了肢体活动范围和灵活度的科学原理，以及如何通过科学支持的协议来提高它们。灵活度对身体活动至关重要，有助于预防受伤、减少炎症、调节身心疼痛、影响锻炼恢复速度，甚至可能减缓某些疾病的进展。节目解释了灵活度的生物学原理，包括感知肌肉和肢体拉伸和负荷（即张力）的特定神经机制，以及大脑特定区域（如岛叶）如何将这些信号结合起来，最终控制肢体的活动范围。节目还提供了一些基于科学的拉伸和“微拉伸”协议，这些协议可以在最少的时间投入下可靠地提高肢体的灵活性。节目回顾了这些拉伸协议的所有细节：多久做一次，持续多长时间，相对于其他练习的时机，组数，组间休息时间，进度测量等等。所有的人，无论是否经常运动，都应该从本期节目中描述的信息和工具中获益。

🤸‍♀️ **灵活度的生物学基础：**节目首先阐述了灵活度的生物学基础，包括感知肌肉和肢体拉伸和负荷（即张力）的特定神经机制，以及大脑特定区域（如岛叶）如何将这些信号结合起来，最终控制肢体的活动范围。节目深入探讨了神经系统、结缔组织和肌肉在运动中的协同作用，以及神经系统如何感知和控制肢体的运动范围。

💪 **科学拉伸协议：**节目介绍了两种科学支持的拉伸协议，帮助提高肢体灵活性。第一种是静态拉伸协议，详细阐述了拉伸的频率、持续时间、组数和组间休息时间等细节。第二种是“微拉伸”协议，强调低强度拉伸的有效性，并解释了如何在日常生活中轻松地进行微拉伸。

🧘 **拉伸与其他运动的结合：**节目探讨了拉伸与其他运动的最佳结合方式，例如拉伸是否应该在其他运动之前或之后进行，以及不同类型的拉伸（例如动态拉伸、弹道拉伸、静态拉伸和PNF拉伸）的应用场景。

🧠 **灵活度与身心健康：**节目强调了灵活度对身心健康的重要性，包括预防受伤、减少炎症、调节身心疼痛、影响锻炼恢复速度，甚至可能减缓某些疾病的进展。节目还探讨了瑜伽等运动形式如何通过拉伸和放松来促进身心健康。

🧠 **岛叶与疼痛感知：**节目深入介绍了岛叶在疼痛感知中的作用，以及如何通过拉伸和放松来调节疼痛感知。节目还探讨了如何提高疼痛耐受力，并解释了瑜伽等运动形式如何通过调节岛叶活动来提高疼痛耐受力。

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.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Flexibility & Stretching

(00:02:57) Sponsors: AG1, InsideTracker

(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, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer