Static Stretching: The Most Effective Way To Increase Long-Term Flexibility

In Episode #67 of the Huberman Lab podcast, Stanford neuroscientist Dr. Andrew Huberman outlined a static stretching protocol.

Here’s the rundown:

Why should you stretch?

Not only does stretching feel amazing (once you’re accustomed to it) but there are a ton of benefits to increasing flexibility:

• Reduced pain
• Improved posture
• Decreased injury risk
• Improved balance/stability
• Alleviated feelings of “tightness”
• Smoother gait and elevated physical performance
• Reduced inflammation — some data in animal models suggest it may even reduce the risk of cancer

Stretching, like meditation, is also a great tool to calm your mind and reduce stress, irritability, and anxiety.

So, what’s the most effective way to integrate stretching into your weekly routine?

Static Stretching 101

Dynamic and ballistic stretching, which involve swinging limbs and using momentum, are helpful before engaging in performance-based activities and sports

But our focus here is static stretching, which is the most effective method of increasing long-term flexibility.

Key Considerations For Static Stretching

• Hold static stretches for at least 30 seconds. Static means that you generate no momentum to move into or through the stretch.
• Stretching frequency is critical to improving long-term flexibility. Stretch 5 times per week with a total stretching time of 5 minutes per muscle group per week.
• Hitting the target of 5 minutes per muscle group per week can also be achieved by holding each stretch longer (i.e., 60 seconds instead of 30 seconds). This decreases the number of times you will need to stretch per week (every other day as opposed to 5x per week).
• However, do NOT stretch just 1–2 times per week and expect to make big progress. It’s better to do a little bit every or every other day.
• Microstretching (defined as 30–40% intensity where 100% would be slightly painful) is effective at improving flexibility. So, you do not need to push yourself to a point where you feel pain.

The important takeaway is that to increase flexibility consistency and frequency beat duration and intensity.

The Static Stretching Protocol

Perform 2–4 sets of 30-second static holds per muscle group, 5 days per week.

Source: Stretching Protocols to Increase Flexibility and Support General Health, Dr. Andrew Huberman (Huberman Lab).

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