# Essentials: Improve Flexibility with Research-Supported Stretching Protocols

Page: https://stenobird.com/podcast/huberman-lab-7814519/essentials-improve-flexibility-with-research-supported-stretching-protocols
Text version: https://stenobird.com/podcast/huberman-lab-7814519/essentials-improve-flexibility-with-research-supported-stretching-protocols.md
Podcast: [Huberman Lab](https://stenobird.com/podcast/huberman-lab-7814519)
Published: 2026-06-18T08:00:00+00:00
Episode link: https://www.spreaker.com/episode/essentials-improve-flexibility-with-research-supported-stretching-protocols--72575199
Audio file: https://api.spreaker.com/download/episode/72575199/scim2453607831.mp3
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JSON: https://stenobird.com/v1/public/podcasts/huberman-lab-7814519/episodes/essentials-improve-flexibility-with-research-supported-stretching-protocols
Duration seconds: 2185

## Resource

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. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman 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) Sponsor: LMNT (00:12:43) Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF) (00:15:43) Tool: Static Stretching Protocol, Frequency (00:18:33) Warming Up for Stretching, Exercise (00:20:37) Sponsor: Eight Sleep (00:21:55) Static Stretching & Aging (00:22:18) Tool: Anderson Method, Feeling the Stretch (00:23:44) Low Intensity Stretching, Tool: "Micro-Stretching" (00:27:22) Should You Stretch Before Exercise? (00:29:01) Sponsor: AG1 (00:30:20) Insula, Pain Tolerance & Yoga (00:35:10) Recap of Stretching Protocols Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices 🧬 DOWNLOAD THE PDF SUMMARY: Don't miss the specific dosages and timing protocols discussed today. Get the full visual guide and supplement breakdown here: 👇 https://goo.su/VOTEb Verified Science Resources.

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