How stretching actually changes your muscles

[DeepMinder]

TED-Ed
Mar 30, 2023

Dig into the science of stretching, and find out what it actually does to your muscles and how you can improve your flexibility.

An athlete is preparing for a game. They've put on their gear and done their warmup, and now it's time for one more routine — stretching. Typically, athletes stretch before physical activity to avoid injuries like strains and tears. But does stretching actually prevent these issues? And if so, how long do the benefits of stretching last? Malachy McHugh explores the finer points of flexibility.

[DeepMinder]

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 'Lengthening,' 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, "Micro-Stretching" 
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
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