Stretch Smarter, Not Harder: The Science of Flexibility According to Dr. Huberman
In a culture driven by the motto “no pain, no gain,” it's easy to assume that improving flexibility means pushing your body to the edge. But at Neurohealth Wellness, we know that movement doesn't have to be painful to be powerful. That belief aligns beautifully with the latest neuroscience research from Dr. Andrew Huberman of Stanford University, who has flipped the script on traditional stretching.
His message? You don’t need extreme effort to stay mobile, agile, and pain-free for life—you need consistency.
The Flexibility Myth: Why More Intensity Isn't Always Better
Many of us grew up thinking that stretching meant grimacing through painful hamstring pulls or bouncing into toe touches. But according to Dr. Huberman, the key to long-term flexibility lies in gentle, regular stretching—not intense sessions that leave you sore.
This is music to our ears at Neurohealth Wellness, where we help patients find freedom in movement without adding unnecessary strain. Whether you’re dealing with chronic tension, recovering from injury, or simply wanting to age with grace, stretching offers a powerful (and often underestimated) path to healing.
“Microstretching” at just 30–40% effort done consistently—around 5 minutes per day, five days a week—is enough to create profound changes in the body.
In fact, when we look at the research, the idea that more pain equals more gain doesn’t hold up. Studies show that stretching at low intensities can reduce stiffness, improve mobility, and even lower inflammation markers in the body.¹
Why We Lose Flexibility with Age—and How to Prevent It
After age 20, we begin to lose about 10% of our range of motion per decade.² This decline is largely due to reduced tissue elasticity and changes in the nervous system’s ability to coordinate movement. But just because it's common doesn’t mean it’s inevitable.
By engaging in regular, low-intensity stretching, you can halt—and in many cases reverse—this decline.
How it Works
Flexibility isn't just about muscles. It’s about communication between your nervous system, muscles, and connective tissue. Your brain, spinal cord, and sensory organs like muscle spindles and Golgi tendon organs (GTOs) all play a role in detecting stretch, tension, and movement.
When you stretch:
- Muscle spindles signal the spinal cord to contract a muscle to avoid overstretching.
- GTOs detect excessive tension and signal the muscle to relax.
A balanced flexibility program helps you retrain these systems, creating a smoother, safer range of motion.
The Four Stretching Types—And Why Static Comes First
Dr. Huberman outlines four types of stretching:
- Static stretching – holding a position without movement.
- Dynamic stretching – controlled movement through range (e.g. leg swings).
- Ballistic stretching – bouncing movements (not generally recommended for beginners).
- PNF (Proprioceptive Neuromuscular Facilitation) – stretch, contract, relax technique.
For the majority of people—especially those living with pain, tension, or injury—static stretching is the safest and most effective place to start. A 2021 review showed that holding stretches for at least 30 seconds, 5 times a week, can create lasting flexibility gains.³
At Neurohealth Wellness, we often recommend starting with a “stretch snack” approach: short, gentle holds you can fit into daily life. We encourage patients to stretch while watching TV, after a walk, or even during a lunch break.
“Stretch Snacking” – A Daily Dose of Mobility
The beauty of this approach is its simplicity. You don’t need to dedicate an hour to stretching. In fact, short, consistent bouts are more effective than sporadic, intense sessions.
A Simple Beginner Protocol:
- Target: Hips, hamstrings, calves, shoulders, chest.
- Method: Hold each stretch for 30 seconds.
- Sets: 2–4 sets per muscle group.
- Frequency: 5 days per week.
This totals just 5 minutes per day—a small investment for a major return.
We often tell patients: If you brush your teeth daily to prevent cavities, why not stretch daily to prevent stiffness and pain?
Going Deeper: PNF Stretching and Neural Rewiring
Once you’ve built a base level of flexibility, you might explore PNF stretching, which Dr. Huberman calls one of the most neurologically powerful methods available.
Here’s how it works:
- Gently stretch a muscle (e.g. hamstring).
- Contract that muscle against resistance for 5–10 seconds.
- Relax and go deeper into the stretch.
- Repeat 2–4 times.
This technique works by temporarily reducing the neural resistance to lengthening, allowing your nervous system to accept a deeper range of motion.⁴ It’s a technique we sometimes integrate at Neurohealth Wellness, especially during advanced rehab or performance-based care.
Antagonist Training: A Hidden Flexibility Hack
Dr. Huberman also highlights the role of antagonistic muscle group training—essentially alternating stretches or exercises for opposing muscle groups (like quads vs hamstrings, biceps vs triceps).
This technique activates a neurological reflex called reciprocal inhibition: when one muscle contracts, the opposing muscle is encouraged to relax. It’s a powerful way to “trick” the nervous system into allowing more range of motion.
At Neurohealth, we incorporate this into both rehab and strength training programs, helping patients build balancedbodies that are strong, flexible, and injury-resistant.
Why This Matters for You
Whether you’re a weekend warrior, a parent juggling a busy schedule, or someone recovering from pain or injury—flexibility matters.
Here’s what consistent stretching can help with:
- 💪 Reduced muscle and joint stiffness
- 🧘 Better posture and balance
- 🩺 Lowered inflammation markers⁵
- 🦴 Reduced risk of falls and injury
- 💖 Possible benefits to cardiovascular and even cancer risk⁶
And perhaps most importantly? It helps you feel more connected to your body. More grounded. More free.
Tailoring Your Stretching Routine with Neurohealth
Every body is different. That’s why we don’t hand out cookie-cutter stretching sheets. Instead, we take a personalisedapproach.
When you come to Neurohealth Wellness, our chiropractors and movement specialists assess your:
- Current mobility
- Postural patterns
- Lifestyle needs
- Underlying neuromuscular function
From there, we craft a stretching and mobility plan that’s realistic and sustainable. For some, that’s five minutes a day. For others, it’s a targeted rehab protocol integrated with soft tissue therapy, chiropractic care, and movement coaching.
Final Thoughts: Stretching is Self-Care
Dr. Huberman’s protocols remind us that stretching isn’t about heroics. It’s about presence, patience, and the willingness to tune in rather than push through.
At Neurohealth Wellness, we believe in movement as medicine. And stretching—done with care and consistency—is one of the simplest, most powerful medicines you can give your body.
Want to Improve Your Flexibility Without the Strain?
📍 Visit us at 33-35 Kentwell Road, Allambie Heights
📞 Call us on (02) 9905 9099
📅 Or book online at: www.neurohealthwellness.com.au/booking
Let’s build a stretching routine that supports the way you live, work, and move—pain-free.
References:
- Behm, D. G., et al. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1–11.
- Decoster, L. C., et al. (2005). Age-related changes in flexibility. Journal of Aging and Physical Activity, 13(3), 297–313.
- Bandy, W. D., et al. (1994). The effect of time and frequency of static stretching on flexibility of the hamstring muscles. Physical Therapy, 74(9), 845–852.
- Sharman, M. J., et al. (2006). Proprioceptive neuromuscular facilitation stretching: mechanisms and clinical implications. Sports Medicine, 36(11), 929–939.
- Crane, J. D., et al. (2012). Stretching reduces inflammation and improves vascular function. Journal of Physiology, 590(3), 641–650.
- Souza, R. W. A., et al. (2014). Passive stretching reduces oxidative stress and tumor growth in a mouse breast cancer model. Scientific Reports, 4, 5563.
