Huberman Science-Based Stretching Protocols

 By  Shane Dowd, CES, CMP

Huberman Science-Based Stretching Protocols

In a world where the "no pain, no gain" mentality reigns supreme, it's easy to fall into the trap of believing that intense stretching is the only way to achieve greater flexibility. 

But, Dr. Andrew Huberman, a renowned neuroscientist at Stanford University, is here to challenge that notion. According to his research, the secret to maintaining lifelong flexibility lies not in the intensity of your stretches, but in the consistency of your practice.

In this video I’m going to review his stretching protocol AND chime in with my experience as someone who who went from “tin man” to “superman” as an adult who’d never stretched before.  

Ready to get flexy? Let’s go!

The Secret to Lifelong Flexibility: Consistency Over Intensity

Dr. Huberman's stretching protocol is refreshingly simple and accessible to anyone, regardless of their current fitness level. By focusing on just a few key muscle groups and performing gentle, static holds for 30 seconds at a time, you can make significant strides in your flexibility journey. The best part? You only need to dedicate 5 minutes a day, 5 days a week, to reap the benefits.

Huberman says that, contrary to popular belief, you don't need to push your body to the point of pain to see results. In fact, research suggests that "microstretching," or stretching at a low intensity of around 30-40%, can be more effective than pushing yourself to your limits. 

If you prioritize consistency over intensity, you can unlock a host of benefits, including greater range of motion, reduced stiffness and pain, and even potentially lowered inflammation and disease risk.

Here is where I’ll make my first comment: 

“Microstretching” (what I’ve been calling “limbering” or “stretch snacking” for years) is definitely effective for gaining or maintaining a decent level of flexibility. But, it will never get you the the higher levels of flexibility. 

For example, I definitely would NOT have ever achieved the front, pancake, middle splits or head-to-toe stretch with low intensity stretching.

With that said, for the average guy or gal just looking for decent flexibility–microstretching will do.

The Science Behind Stretching: Understanding the Mechanisms at Play

To fully appreciate the power of stretching, Huberman says it's essential to understand the biological mechanisms at work. As we age, our bodies naturally experience a decline in flexibility, with studies showing a 10% decrease in range of motion per decade from age 20 to 49. 

However, a dedicated stretching routine has the potential to counteract this decline and improve the mobility of our limbs and joints.

The communication between our nervous system, muscles, and surrounding connective tissue plays a crucial role in determining our flexibility. 

During his podcast, Dr. Huberman delved into all the nerdy intricacies of this communication, highlighting the four major types of stretches and their unique benefits. By understanding these mechanisms, we can better tailor our stretching routines to our individual needs and goals. If you want all the nerdy details, check out the scientific articles I will post with this video and blog.

One of the most compelling aspects of stretching is its potential to improve overall health and well-being. Beyond alleviating feelings of tightness, increasing flexibility can contribute to better balance, posture, and physical performance. It can also help reduce pain and inflammation, with some animal studies even suggesting a potential link to reduced cancer risk. 

While more research is needed to fully understand these connections, the evidence points to the far-reaching benefits of a consistent stretching practice.

Mastering the Art of Static Stretching: A Beginner-Friendly Approach

When it comes to building long-term flexibility, Huberman says static stretching emerges as the most effective approach. While dynamic and ballistic stretching, which involve swinging limbs and using momentum, can be beneficial prior to performance-based activities and sports, static stretching forms the foundation of a solid flexibility routine.

Research by Bandy et al. reveals that holding a static stretch for a minimum of 30 seconds is the threshold for reaping flexibility benefits. However, the frequency of your stretching routine is equally important. A comprehensive review by Palma et al. found that stretching at least 5 times per week, with a total stretching time of 5 minutes per muscle group per week, yielded optimal results.

To put this into practice, aim to perform 2-4 sets of 30-second static holds per muscle group, 5 days a week. If you find it challenging to commit to this frequency, you can modify the protocol by holding each stretch for longer, such as 60 seconds, and reducing the frequency to every other day. The key is to find a balance that works for you, while still prioritizing consistency over duration and intensity.

Unlocking the Power of PNF Stretching: Leveraging Neuromuscular Mechanisms

Proprioceptive Neuromuscular Facilitation (PNF) stretching, also known as "contract-relax stretching," takes advantage of the intricate communication between our nervous system and muscles to enhance flexibility. By combining stretching and contracting of muscles, PNF stretching can effectively increase joint range of motion and, in some cases, even improve contractile strength.

The science behind PNF stretching lies in the presence of intrafusal spindle fibers and Golgi tendon organs (GTOs). Spindle fibers communicate muscle stretch to the spinal cord and brain, activating motor neurons to contract muscles when a stretch becomes excessive. GTOs, on the other hand, sense the load or tension on a muscle and can inhibit motor neuron activity to prevent injury when the load is too high.

By alternating between stretching and contracting muscles, PNF stretching leverages these protective mechanisms to safely and effectively increase flexibility. A basic PNF routine involves stretching a muscle group, then contracting it isometrically for 5-10 seconds, followed by a brief relaxation period and a deeper stretch. Repeating this cycle 2-4 times per muscle group can lead to significant improvements in range of motion.

Maximizing Gains with Antagonistic Muscle Group Training

In addition to static and PNF stretching, incorporating exercises that target antagonistic muscle groups can further enhance flexibility and overall performance. Antagonistic muscles are those that work in opposition to each other, such as the biceps and triceps or the quadriceps and hamstrings.

By alternating exercises that focus on these opposing muscle groups, you can create a balance in your training and allow for periods of relaxation and recovery. For example, performing pulling exercises like rows or pull-ups, which engage the back and biceps, followed by pushing exercises like bench presses or shoulder presses, which target the chest, shoulders, and triceps, allows each muscle group to relax while the other is actively engaged.

This phenomenon, known as autogenic inhibition, occurs when the contraction of one muscle group triggers the relaxation of its antagonistic counterpart. By strategically incorporating antagonistic muscle group training into your routine, you can optimize your flexibility gains and prevent muscle imbalances that can lead to injury or limitations in range of motion.

 Crafting Your Personalized Stretching Routine: Adaptability is Key

While the protocols outlined by Dr. Huberman serve as valuable starting point guidelines, it's essential to remember that everyone's body and goals are unique. The key to success lies in adapting these approaches to suit your individual needs and preferences.

Start by identifying the muscle groups that feel the tightest or most restricted in your daily life. Focus your stretching efforts on these areas, gradually expanding your routine as your flexibility improves. Remember, the goal is not to push yourself to the point of pain, but rather to create a consistent and sustainable practice that you can maintain over the long term.

Incorporating stretching into your existing fitness routine or even your daily life can be as simple as taking a few minutes to stretch while on a phone call or during a break at work. 

This is the “microstretching” or “stretch snacking” I referenced earlier. 

By making stretching a regular habit, you'll be well on your way to unlocking greater flexibility, reducing pain and stiffness, and improving your overall quality of life.

Embrace the Journey: Small Steps Lead to Big Changes

As you embark on your flexibility journey, it's crucial to approach it with a mindset of patience and self-compassion. Remember, the goal is not to become a contortionist overnight, but rather to make small, consistent improvements that compound over time.

Celebrate the small victories along the way, whether it's being able to touch your toes for the first time or noticing a reduction in stiffness after a long day at work. These milestones serve as powerful reminders of the progress you're making and the positive impact stretching can have on your life.

If you need a personalized stretching program, check out our top-rated “Flexibility University” curriculum at GotROM.com

This bundle of programs is made up of targeted exercises for all levels. Plus, we always include “targeted tissue work” exercises PRIOR to stretching which makes the stretching 2-3x more effective (and much more comfortable).

The bottom-line is this: Dr. Huberman's research and protocols offer a nice starting point roadmap to lifelong flexibility, but it's up to you to take the first step. 

By prioritizing consistency over intensity and embracing a personalized approach to stretching, you can unlock a world of flexibility and benefits beyond what you ever thought possible.

Ready to begin? I’ll see you in the programs!

                                     GET FULL-BODY FLEXIBILITY NOW 

• FURTHER READING FOR SCIENCE NERDS:

• Force enhancement after stretch of isolated myofibrils is increased by sarcomere length non-uniformities (Scientific Reports)

• Microfluidic perfusion shows intersarcomere dynamics within single skeletal muscle myofibrils (Biophysics and Computational Biology)

• A Comparison of Two Stretching Modalities on Lower-Limb Range of Motion Measurements in Recreational Dancers (Journal of Strength and Conditioning Research)

• The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles (Physical Therapy & Rehabilitation Journal)

• Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model (Scientific Reports)

• Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners (Cerebral Cortex)The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion (International Journal of Sports Medicine)

About The Author

Shane Dowd, CES, CMP, is the owner/founder of GotROM.com. He is also a sports performance & mobility coach specializing in injury prevention and flexibility for athletes.