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3,594,709 Views ā¢ Jun 13, 2022 ā¢ Click to toggle off description
#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 āLengthening,ā 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, āMicro-Stretchingā
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
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 userās 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/
Views : 3,594,709
Genre: Science & Technology
Date of upload: Jun 13, 2022 ^^
Rating : 4.946 (676/48,939 LTDR)
RYD date created : 2024-05-16T03:09:32.60924Z
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YouTube Comments - 1,790 Comments
Top Comments of this video!! :3
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.
1.1K |
Iām 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 thatās a no no because you cartilage repair beyond late forties slows down and replaces itself less quickly so itās 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 40ās 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 donāt know what made me start stretching but Iām glad I did. It reduced my joint pain. Itās 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.
116 |
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
149 |
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!
639 |
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!
435 |
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.
418 |
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.
42 |
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 itās almost double compared to normal person and neuro muscular system works perfectly for which itās 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 . Thatās 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
39 |
Happy Monday ā 76 weeks of continuous learning to the depth I did not know I could get, thank you so much!
251 |
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!
44 |
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. Iām not on any medication
I think this podcast spells out some excellent protocols to live by
I really enjoy your podcasts.
44 |
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?
383 |
I did the āexperimentā at 37mins. It worked like a charm, I got 2 or more inches of flexibility instantly
41 |
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 āsurrenderingā 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 āsnackā 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.
77 |
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.
123 |
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. š
50 |
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 āŗļø I think he'll be your next student!
47 |
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.
406 |
Dear Dr. Huberman,
On September 22 I was diagnosed with a 4th grade glioblastoma, a very aggressive brain cancer. Normally patients with this type of cancer die within 3 to 6 monthsĀ after having been diagnosed. But I am still alive, thanks to hard training (mountain bike, swimming and weight training, intermittent fasting, cutting out sugar, salt and white wheat in my diet. And of course: very cold showers till 90 seconds long
Months ago a friend sent me a cutout of one of your interesting podcasts. It was only one sentence, talking about ....."people who do not have adrenaline in their bodies, finally die of their cancer...." something like that.
Since thenĀ I have been looking through all your interviews and podcasts, but I could not findĀ this particular sentence, so far. But I am sure that what you had to say on the issue would be very important to me and help me to surive this tumour.
So I would like to ask you, if you could please send me the link to this interview , where you mentioned this,Ā so that I can hear all of what you said on this very topic.
Thank you very much and best regards from Barcelona.
1 |
@TripleG5050
1 year ago
Itās incredible how valuable this podcast is for free.
1.7K |