核心要点：采用经研究验证的拉伸方案提升柔韧性

欢迎来到休伯曼实验室精华版，这里我们会回顾往期内容，为你提炼出最有效、最实用的科学工具，帮助你改善心理健康、身体健康和表现能力。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学的教授。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

今天，我们要聊一聊柔韧性和拉伸的科学原理与实践方法。

Today, we are going to discuss the science and practice of flexibility and stretching.

我想让你明白的关键一点是，提高柔韧性、进行拉伸，其实涉及三大要素：神经系统、肌肉和结缔组织。

The important thing that I'd like you to know is that flexibility and the process of stretching and getting more flexible involves three major components, neural meaning of the nervous system, muscular muscles, and connective tissue.

结缔组织包裹着神经和肌肉，虽然它们彼此交织、缠绕，结构非常复杂。

Connective tissue is the stuff that surrounds the neural muscular stuff, although it's all kind of weaved together and braided together in complicated ways.

这里有个每个人都该知道的重点，不管你是否关心柔韧性。

So here's a key thing that everyone should know, whether or not you're talking about flexibility or not.

你的神经系统控制着你的肌肉。

Your nervous system controls your muscles.

正是它让你的肌肉收缩。

It's what gets your muscles to contract.

在你的脊髓里，有一类神经细胞叫做运动神经元。

So within your spinal cord, you have a category of neurons, nerve cells that are called motor neurons.

这些神经元会释放一种化学物质，叫做乙酰胆碱。

Those neurons release a chemical, that chemical is called acetylcholine.

当这些神经元释放乙酰胆碱作用于肌肉时，就会让肌肉收缩。

The release of acetylcholine from these nerve cells, these neurons onto the muscles causes the muscles to contract.

肌肉收缩时，能通过改变自身的长度来带动肢体运动，同时影响肌腱和韧带等结缔组织的功能。

And when muscles contract, they are able to move limbs by way of changing the length of the muscle, adjusting the function of connective tissue like tendons and ligaments.

而在肌肉内部，还存在着神经连接。

Now, within the muscles themselves, there are nerve connections.

这些连接来自脊髓中另一组不同的神经元，我们称之为感觉神经元。

And these are nerve connections that arise from a different set of neurons in the spinal cord that we call sensory neurons.

肌肉里的肌梭结构包裹着肌纤维，能感知肌纤维被拉伸的程度。

These spindle connections within the muscle that wrap around the muscle fibers sense the stretch of those muscle fibers.

所以，我现在已经讲清楚了这个系统的两个部分。

So now we have two parts to the system that I've described.

你有运动神经元让肌肉收缩变短，同时肌肉里还有肌梭，它们缠绕在肌纤维周围，把信息传回脊髓。

You've got motor neurons that can cause muscles to contract and shorten, and we have these spindles within the muscles themselves that wrap around the muscle fibers and that information is sent from the muscle back to the spinal cord.

这是一种感知肌肉内部状态的方式。

It's a form of sensing what's going on in the muscle.

那这有什么用呢？

Now, why would that be useful?

当关节活动幅度过大，肌肉被过度拉伸时，它就会自动收缩，把关节拉回安全范围，明白吗？

Well, what this does is it creates a situation where if a muscle is stretching too much because the range of motion of a limb is increased too much, then the muscle will contract to bring that limb range of motion into a safe range again, okay?

简单说，整个过程就像一个闭环：运动神经元让肌肉收缩，而被称为肌梭的感觉神经元则监测肌肉的拉伸程度。一旦肌肉因为肢体活动过度而被拉长，这些感觉神经元就会向脊髓发送电信号，触发运动神经元激活——这一点现在应该很好理解了。

So just to clarify, this whole thing looks like a loop and the essential components of the loop are motor neurons contract muscles, sensory neurons that we call spindles are sensing stretch within the muscles, and if a given muscle is elongating because of the increased range of motion of a limb, those sensory neurons send an electrical signal into the spinal cord such that there is an activation of the motor neuron, which by now should make perfect sense as to why that's useful.

它会让肌肉缩短，严格来说不是真的变短，而是通过收缩把肢体拉回安全的活动范围。

It then shortens up the muscle, it actually doesn't really shorten the muscle, but contracts the muscle that brings the limb back into a safe range of motion.

所以我们要记住这个基本机制：肌梭感知拉伸，并触发肌肉收缩来缩短肌肉。

So that's one basic mechanism that we want to hold in mind, this idea of a spindle that senses stretch and can activate contraction of the muscles and shorten the muscles.

接下来我要讲第二个机制，同样，这一集你只需要记住这两个机制，它跟感知负荷有关。

The next mechanism I want to describe, and once again, there are only two that you need to hold in mind for this episode, has to do with sensing loads.

每块肌肉的末端通常都有肌腱，而靠近肌腱的那些神经叫做高尔基腱器官，对吧？

So at the end of each muscles, you have tendons typically, and there are neurons that are closely associated with those tendons that are called Golgi Tendon Organs, right?

这些是感觉神经，负责感知肌肉承受的负荷大小，对吧？

These are neurons that are sensory neurons that sense how much load is on a given muscle, right?

如果你举起非常重的东西，这些神经就会激活，向脊髓发送电信号，然后它们能抑制而非激活运动神经元，从而阻止肌肉收缩。

So if you're lifting up something very, very heavy, these neurons are going to fire, meaning they're going to send electrical activity into the spinal cord, and then those neurons have the ability to shut down, not activate, but shut down motor neurons and to prevent the contraction of a given muscle.

比如，你走过去想搬起一个远超你能力的重物——你根本不可能安全地搬起来，但假设你刚开始把它抬离地面，或者已经产生了一定的力让它动起来，可这时的力道可能会把肌肉或肌腱从骨头上撕扯下来，对吧？

So for instance, if you were to walk over and try and pick up a weight that is much too heavy for you, meaning you could not do it without injuring yourself, there are a number of reasons why you might not be able to lift it, but let's say you start to get it a little bit off the ground or you start to get some force generated that would allow it to move, but the force that you're generating could potentially rip your muscles or your tendons off of the bone, right?

这还可能伤到关节，甚至拉断韧带。

That it could disrupt the joints and it could tear ligaments.

不过，你的身体里其实有个安全机制。

Well, you have a safety mechanism in place.

那就是高尔基腱器官，也就是所谓的GTO，它一旦被激活，就会关闭运动神经元，让肌肉根本无法收缩。

It's these Golgi Tendon Organs, these GTOs as they're called, that get activated and shut down the motor neurons and make it impossible for those muscles to contract.

此外，神经系统更高层级的地方，比如大脑，也会向神经肌肉系统发送信号。

There are also mechanisms that arrive to the neuromuscular system from higher up in the nervous system, from the brain.

这些机制涉及几个非常有趣的方向，我觉得每个人都应该了解一下。

And those mechanisms involve a couple of different facets that are really interesting and I think that we should all know about.

事实上，今天我要给大家介绍一组神经元，我猜你们当中99.9%的人从来没听说过，包括在座的神经科学家们——我知道你们在听——这些神经元似乎在人类身上特别丰富，很可能在我们调节生理状态和情绪方面起着关键作用。

In fact, today, I'm going to teach you about a set of neurons that I'm guessing 99.9% of you have never heard of, including all you neuroscientists out there, if you're out there, and I know you're out there, that seem uniquely enriched in humans and probably perform essential roles in our ability to regulate our physiology and our emotional state.

在大脑里，我们能感知外部世界的事物，这叫外感受；也能感知身体内部的状态，这叫内感受。

So within the brain, we have the ability to sense things in the external world, something we call exteroception, and we have the ability to sense things in our internal world within our body called interoception.

内感受包括胃里有多少食物、有没有器官疼痛或不适、肠胃和内脏整体感觉好不好。

Interoception can be the volume of food in your gut, whether or not you're experiencing any organ pain or discomfort, whether or not you feel good in your gut and in your organs.

负责解读身体内部状况的主要脑区叫做岛叶，I-N-S-U-L-A。

The main brain area that's associated with interpreting what's going on in our body is called the Insula, I N S U L A.

这是一个非常特别的脑区。

It's a very interesting brain region.

它主要分为两个部分。

It's got two major parts.

前部主要处理嗅觉，也涉及一部分视觉，比如闻到好闻的味道就靠近，闻到难闻的就躲开。

The front of it is mainly concerned with things like smell and to some extent vision, like if you smell something good to approach it or if you smell something bad to avoid it.

后岛叶，也就是岛叶的后部，有着一套独特而重要的功能。

The posterior insula, the back of the insula that is, has a very interesting and distinct set of functions.

后岛叶主要处理你身体内部的感知体验。

The posterior insula is mainly concerned with what's going on with your somatic experience.

你内心现在感觉怎么样？

How do you feel internally?

它会把信息分类成两种：一种是‘真舒服，我想继续做下去’——比如继续运动、进食，或者留在舒适的温度里；另一种是‘太难受了，我得赶紧离开，别再这样了，这太痛了、太讨厌了、太有压力了。’

Mainly batches information into, Yum, I want to keep doing this or approach this thing or continue down some path of movement or eating or staying in a temperature environment, etcetera, or yuck, I need to get out of here, I don't want any more of this, I don't want to keep doing this, this is painful or aversive or stressful.

在你的后岛叶里，有一群非常特别的大型神经元。

In your posterior insula, you have a very interesting population of very large neurons.

这些神经元叫冯·埃孔莫神经元，大多数神经科学家根本不知道它们的存在，而且它们似乎只在人类身上特别丰富。

These are exceptionally large neurons called von Economo Neurons, neurons that are again, unbeknownst to most neuroscientists and they seem uniquely enriched in humans.

这为什么重要呢？

Why is that interesting?

这些冯·埃孔莫神经元的独特之处在于，它们能把我们对身体动作、疼痛和不适的感知整合起来，驱动我们主动去面对不适——甚至在我们认定这种不适是为了实现某个目标而值得承受时，帮助我们克服它。

Well, these von Economo Neurons have the unique property of integrating our knowledge about our body movements, our sense of pain and discomfort, and can drive motivational processes that allow us to lean into discomfort and indeed to overcome any discomfort if we decide that the discomfort that we are experiencing is good for us or directed toward a specific goal.

然后，冯·埃科诺莫神经元还有另一个非常有趣的方面，就是它们与许多不同的脑区相连，这些脑区可以将我们的内部状态从所谓的交感神经激活状态切换过来。

And then there's the other really interesting aspect of these von Economo Neurons, which is that these von Economo Neurons are connected to a number of different brain areas that can shift our internal state from one of so called sympathetic activation.

也就是说，这种状态通常表现为警觉甚至压力，有时甚至是恐慌，但通常是警觉和压力，然后切换到所谓的副交感神经激活状态，也就是放松状态。

So this is a pattern of alertness and even stress, sometimes even panic, but typically alertness and stress to one of so called parasympathetic activation, to one of relaxation.

我们经常听到有人说，拉伸时应该通过放松来进入拉伸状态。

Oftentimes you'll hear that stretching should be done by relaxing into the stretch.

那么，所谓“放松进入拉伸”到底是什么意思呢？

Well, what does it actually mean to relax into the stretch?

这些冯·埃科诺莫神经元位于一个关键节点，它们能评估我们体内的状况，让我们能够通过神经回路来稍微降低警觉水平或压力水平，从而增加所谓的副交感神经激活，甚至直接抑制一些牵张反射机制，特别是肌梭机制，当然也包括高尔基腱器官机制，但主要是抑制神经肌肉和肌肉骨骼连接处的肌梭机制。

Well, these von Economo Neurons sit at this junction where they're able to evaluate what's going on inside our body and allow us to access neural circuitries by which we can shift our relative level of alertness down a bit or our relative level of stress down a bit and thereby to increase so called parasympathetic activation and to literally override some of those spindle mechanisms, even the GTO mechanisms, but especially the spindle mechanisms at the neuromuscular and musculoskeletal junction.

我给大家举个简单的例子，这个例子你们在生活中都经历过，而且我们每个人都有这种能力。

I'll give you a brief example of this that you've already done in your life and that we all have the capacity for.

我指的是单突触牵张反射。

What I'm referring to is the monosynaptic stretch reflex.

这是每个神经科学一年级研究生都会学到的知识：如果你赤脚踩到尖锐物体，你不需要经过思考就能自动缩回脚。

This is something that every first year neuroscience graduate student learns, which is that if you were to step on a sharp object with a bare foot, you would not need to make the decision to retract your foot.

只要你神经系统健康，就会自动做出这个反应。

You would automatically do that provided you have a healthy nervous system.

身体里有机制会协调肌肉收缩与放松——该收缩的收缩，该放松的完全放松，明白吗？

There are mechanisms in place that cause the retraction of that limb by way of ensuring that the proper muscles contract and other muscles do not contract, in fact, that they fully relax, okay?

比如踩到碎玻璃、钉子这类尖锐物时，你的髋屈肌会立刻启动，迅速把脚抬起来。

So in the case of stepping on a sharp object, like a piece of glass or a nail or attack, you would essentially activate the hip flexor to lift up your foot as quickly as possible.

与此同时，同样的神经回路还会激活对侧肢体，也就是没踩到尖物的那条腿，让它伸直支撑身体，防止你摔倒。

In doing so, that same neural circuit would activate a contralateral, meaning opposite side of the body circuit to ensure that the leg, the foot that's not stepping on the sharp object would do exactly the opposite and would extend to make sure that you don't fall over.

所有这些反应都是自动发生的。

All of that happens reflexively.

根本不需要你动脑思考或做决定。

It does not require any thought or decision making.

但如果你非得踩着尖锐物走路，比如没那么极端的情况——不是像《虎胆龙威》里光脚跑过玻璃那样，但你得踩着滚烫的石头逃开什么危险——这时候，你可以靠大脑高级区域的决策来压制这种反射，比如前额叶、岛叶，还有那些冯·伊科诺莫神经元，它们会拼命警告你‘别干这事儿！别干这事儿！’，但你仍能通过它们把信号传到其他脑区，强行压过反射，忍着痛继续走。

However, if your life depended on walking across some sharp objects, let's say, let's make it a little less dramatic, so it's not like the Die Hard movie or something where he has to run barefoot across the glass, although that's a pretty good example of what I'm describing here, but let's say you had to walk across some very hot stones to get away from something that you wanted to avoid, you could override that stretch reflex by way of a decision made with your upper motor neurons, your insula and your cognition, and almost certainly those von Economo neurons, which would be screaming, don't do this, don't do this, don't do this, could shuttle that information to brain areas that would allow you to override the reflex and essentially push through the pain.

甚至可能根本感觉不到那么疼，或者完全感觉不到疼。

And maybe even, in fact, even not experience the pain to the same degree or even at all.

这些冯·埃科诺莫神经元位于大脑中一个非常关键的部位。

So these von Economo Neurons sit at a very important junction within the brain.

它们关注你身体内部的状态，比如疼痛、愉悦等等，也包括你的四肢和活动范围。

They pay attention to what's going on in your body, pain, pleasure, etcetera, and that includes what's going on with your limbs and your limb range of motion.

它们还能调节你对特定感官体验所产生的警觉或平静程度。

They also are paying attention and can control the amount of activation, kind of alertness or calmness that you are able to create within your body in response to a given sensory experience.

正如我之前提到的，它们在人类大脑中似乎特别丰富。

And as I mentioned before, they seem to be uniquely enriched in humans.

它们与人类进化中那些让我们能自主决定如何使用身体的能力密切相关，而其他动物根本做不到这一点。

They seem to be related to the aspects of our evolution that allow us to make decisions about what to do with our body in ways that other animals just simply can't.

我们先短暂休息一下，感谢我们的赞助商LMNT。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

LMNT是一种电解质饮品，含有你需要的所有成分，却没有任何多余的东西。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

也就是说，它含有适量的电解质——钠、镁和钾，但完全不含糖。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

保持良好水分对大脑和身体的正常运作至关重要。

Proper hydration is critical for optimal brain and body function.

即使轻微脱水，也会降低你的认知能力和体能表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

同时，确保摄入足够的电解质也很重要。

It's also important that you get adequate electrolytes.

钠、镁和钾这些电解质对全身细胞的功能至关重要，尤其是神经元和神经细胞。

The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

把LMNT溶解在水里喝，能轻松保证你摄入足够的水分和电解质。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了确保自己获得充足的水分和电解质，我每天早上一醒来，就把一包LMNT溶解在480到950毫升的水里喝。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 oz of water when I first wake up in the morning.

我通常一睁眼就马上喝掉。

And I drink that basically first thing in the morning.

只要我进行体育锻炼，尤其是大热天大量出汗、流失水分和电解质的时候，我也会喝溶解了LMNT的水。

I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

LMNT有好几种味道都很棒。

LMNT has a bunch of great tasting flavors.

我特别喜欢覆盆子味，还有柑橘味。

I love the raspberry, I love the citrus flavor.

现在LMNT推出了一款限量版的柠檬水味，简直太好喝了。

Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.

我不太好意思说哪个最棒，但这款柠檬水味和我最爱的覆盆子味、西瓜味不相上下。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my other one, is raspberry or watermelon.

我真的挑不出最喜欢的一个。

Again, I can't pick just one flavor.

我每个味道都喜欢。

I love them all.

如果你想试试Element，可以访问drinkelement.com/huberman或者lmnt.com/huberman，购买任何一款Element饮品时，免费领取一份试用装。

If you'd like to try Element, you can go to drinkelement.com/hubermanspelleddrinklmnt.com/huberman to claim a free Element sample pack with a purchase of any Element drink mix.

再次提醒，访问drinkelement.com/huberman就能免费领取试用装。

Again, that's drinkelement.com/huberman to claim a free sample pack.

现在， stretching 有很多种不同的类型和方法。

Now, are a number of different types of stretching or methods of stretching.

总的来说，我们可以把这些分为动态拉伸、弹震式拉伸、静态拉伸和PNF拉伸。

Broadly defined, we can describe these as dynamic, ballistic, static, and what's called PNF stretching.

PNF 是本体感觉神经肌肉促进法的缩写。

PNF stands for Proprioceptive Neuromuscular Facilitation.

我前面提到的前两种——动态和弹震式拉伸，都涉及一定程度的惯性，和静态拉伸以及 PNF 拉伸不一样。

The first two that I mentioned, dynamic and ballistic stretching, both involve some degree of momentum and can be distinguished from static and PNF type stretching.

要区分动态拉伸和弹震式拉伸，我想重点说说惯性这个特点。

Now to distinguish dynamic stretching from ballistic stretching, I'd like to focus on this element of momentum.

两者都是让肢体在一定范围内活动。

Both involve moving a limb through a given range of motion.

但动态拉伸通常更可控，用的惯性更少，尤其是在接近活动极限时。

In dynamic stretching, however, it tends to be more controlled, less use of momentum, especially towards the end range of motion.

而弹震式拉伸则往往会有更多摆动，更依赖惯性。

Whereas in ballistic stretching, there tends to be a bit more swinging of the limb or use of momentum.

但再说一遍，动态拉伸和弹震式拉伸都涉及运动，所以得产生一定的力量才能带动动作。

But again, dynamic and ballistic stretching both involve movement, so we have to generate some force in order to create that movement.

弹震式拉伸用的惯性更多一些，尤其是在动作到达极限位置时，惯性可能更大。

Ballistic stretching involving a bit more momentum or sometimes a lot more momentum, especially at the end range of motion.

这两种方式和静态拉伸截然不同，静态拉伸是保持在动作的极限位置，尽量减少惯性的使用。

Now, of those are highly distinct from static stretching, which involves holding the end range of motion, so minimizing the amount of momentum that's used.

静态拉伸还可以细分为主动式和被动式，对吧？

Static stretching can be further subdivided into active or passive, right?

这些方法有不同的叫法。

There are different names for these kinds of approaches.

你可能会听到安德森法或者琼达尔法这些名称。

You can hear about the Anderson approach or the Jondar approach.

网上可以查到这些方法的相关资料。

You can look these sorts of things up online.

还有被动式静态拉伸，就是放松身体，让肢体自然地进入更深的活动范围，这个区别可能比较细微。

There's also passive static stretching in which it's more of a relaxation into a further range of motion, and that can be a subtle distinction.

不过，静态拉伸其实包含主动和被动两种方式，核心在于消除惯性。

Nonetheless, static stretching involves both those types of elements, active and passive, but is really about eliminating momentum.

接下来是本体感觉神经肌肉促进法，简称PNF。

And then there's the PNF, the Proprioceptive Neuromuscular Facilitation.

在神经科学和生理学中，本体感觉有好几种不同的含义。

And proprioception has several different meanings in the context of neuroscience and physiology.

为了今天说得简单点，本体感觉就是让你知道自己的四肢在空间中的位置，以及相对于身体中线的位置。

To just keep it really simple for today, proprioception involves both a knowledge and understanding of where our limbs are in space and relative to our body, typically relative to the midline.

所以大脑一直在判断，我们的四肢相对于身体正中央的中线，到底处在什么位置。

So the brain is often trying to figure out where are our limbs relative to our midline down the center of our body.

如果你的目标是提高腘绳肌的柔韧性，以及相关肌群的活动范围，可以拿一条带子绕住脚踝，把腿往自己这边拉——不是拉肌肉，是拉脚踝，试着让腿慢慢抬到头后方，然后逐渐放松，或者再加点力推到极限位置，再放松，接着尝试不靠带子，直接去伸展同一部位，进一步增加活动范围。

And if your goal is to increase your hamstring flexibility and the flexibility and range of motion of other related muscle systems, you might put a strap around your ankle and pull that muscle, or I should say, excuse me, that limb towards you, you're not going to pull the muscle towards you, you're to pull that limb, your ankle towards you to try and get it sort of back over your head and then progressively relaxing into that or maybe even putting some additional force to push the end range of motion and then relaxing it, and then actually trying to stretch that same limb or increase the limb range of motion without the strap.

PNF的训练方法种类非常多。

There's a huge range of PNF protocols.

这些方法可以一个人完成，用或不用带子，也可以借助器械、哑铃，或者找训练伙伴一起做。

Those protocols can be done both by oneself, with or without straps, with machines, with actual weights, or with training partners.

撇开针对特定肌群的专项练习不谈，我们现在已经明确了，拉伸大致可以分为四大类——至少这是我今天要定义的四种类型。

So specific exercises to target specific muscle groups aside, we've now established that there are four major categories stretching, or at least those are the four major categories I'm defining today.

但从长期提升肢体活动范围、真正增强柔韧性，而不是暂时性的放松来看，静态拉伸，包括PNF在内，似乎是最佳选择。

But in terms of increasing limb range of motion in the long term of truly becoming more flexible as opposed to transiently more flexible, static stretching, which includes PNF appears to be the best route to go.

所以，无论你是想维持、恢复，还是提高肢体活动范围，每次保持30秒的静态拉伸效果最好。

So whether or not you want to maintain, reestablish, or gain limb range of motion, static stretching of holds of thirty seconds appear to be best.

接下来的问题是：每次该拉多久？要做几组？每周做几次才合适？

Now the question is, how long should you do that and how many sets should you do that and how many times a week should you do that?

为了解答这些问题，我想引用一篇我觉得特别出色的综述文章。

To answer those questions, I'm going to turn to what I think is a really spectacular review.

这篇论文的标题是《拉伸类型与关节活动范围变化之间的关系》。

The title of the paper is The Relation Between Stretching Typology and the effects on range of motion.

首先，作者提到：‘所有类型的拉伸方法在长期练习后都能提升关节活动范围。’

First of all, and I quote, All stretching typologies showed range of motion improvements over a long term period.

不过，静态拉伸的改善效果最为显著，p值小于0.05，这意味着它的效果不是偶然产生的，明显优于动力性拉伸或PNF方法。

However, the static protocols showed significant gains with a p value less than 0.05, which means a probability that cannot be explained by chance alone when compared to ballistic or PNF protocols.

所以，我们听到的信息是，静态拉伸是提升肢体活动范围的首选方式。

So again, what we're hearing is that static stretching is the preferred mode for increasing limb range of motion.

不过，作者还进一步指出，静态拉伸不仅优于动力性拉伸，甚至可能比PNF方法更有效。

Although here they make the additional point that static stretching might even be superior not just to ballistic stretching, but also to PNF protocols.

作者接着提到，每周拉伸的总时长对提升活动范围至关重要，每次拉伸至少持续五分钟以上。

The authors go on to say, Time spent stretching per week seems fundamental to elicit range of movement improvements when stretches are applied for at least or more than five minutes per week.

这一点非常关键。

Okay, this is critical.

这可不是指每次拉伸五分钟。

This is not five minutes per stretch.

记住，每次静态拉伸保持三十秒，但每周总时长至少要达到五分钟。

Remember, thirty seconds per static stretch, but at least five minutes per week.

也就是说，我们每周五天，每天做两到四组、每组三十秒的静态保持拉伸，效果会比较好。

So what this means is that we should probably be doing anywhere from two to four sets of thirty second static hold stretches, five days per week.

那么，一个有效的拉伸方案应该是什么样的呢？

So what would effective stretching protocol look like?

我们每个人都在努力提升不同部位和肌肉群的活动范围。

We're all trying to improve limb range of motion for different limbs and different muscle groups.

我们先来聊聊腘绳肌吧。

Let's talk about hamstrings for the time being.

当然，这套方法也可以用在其他肌肉群上。

This could of course be applied to other muscle groups.

假设你想提高腘绳肌的柔韧性，改善它周围的关节活动范围。

Let's say you want to improve hamstring flexibility and limb range of motion about and around the hamstring and involving the hamstring.

你需要对腘绳肌做三组静态拉伸。

You would want to do three sets of static stretching for the hamstring.

每组保持三十秒，休息一会儿，再重复一次，保持三十秒，再休息，最后再做一次三十秒的保持。

You would do that by holding the stretch for thirty seconds, resting some period of time, then doing it again, holding for thirty seconds, resting some period of time, and then holding it for thirty seconds.

这就是一次针对腘绳肌的完整训练。

That would be one training session for the hamstrings.

我猜你大概也会想在同一 session 里拉伸其他肌肉群。

I have to imagine that you'd probably want to stretch other muscle groups as well in that same session.

所以三组，每组三十秒，加起来就是九十分钟，理想情况下每周做五次，甚至更多也没问题。

So three sets of thirty seconds each, get ninety seconds, and you would do that ideally five times a week or maybe even more.

我在查阅同行评审的研究时发现一个重点，就是所有拉伸之前都要热身。

One thing that did show up in my exploration of the peer reviewed research is this notion of warming up for all this.

这一点我们还没提到过。

We haven't talked about that yet.

一般来说，为了避免受伤，做这类拉伸前，哪怕只是静态拉伸——本来就不涉及快速弹跳动作——也最好先把体温稍微提高一点。

In general, to avoid injury, it's a good idea to raise your core body temperature a bit before doing these kinds of stretches, even these static stretches, which we can sort of ease into and don't involve ballistic movement by definition.

我找到的核心建议是，如果你刚跑完步、练完力量，或者做过其他运动，身体已经热了，那就在训练结束后直接开始拉伸，这样效率最高，因为身体本来就是温热的。

And the basic takeaway that I was able to find was that if we are already warm from running or from weight training or from some other activity, that doing the static stretching practice at the end of that weight training or cardiovascular or other physical session would allow us to go immediately into the stretching session because we're already warm, so to speak.

如果没做过其他运动，那就花五到七分钟，最多十分钟，做点轻松的有氧运动或自重动作来热身，只要不受伤，这是最理想的预热方式。

Otherwise, raising one's core body temperature by a bit by doing five to seven, maybe even ten minutes of easy cardiovascular exercise or calisthenic movements, provided you can do those without getting injured, seems to be an ideal way to warm up the body for stretching.

拉伸前身体得热起来，不过热身不需要太剧烈。

We should be warm or warm up to stretch, although those warmups don't have to be extremely extensive.

从逻辑上讲，力量训练或有氧运动之后再做静态拉伸，效果是最好的。

And then just by way of logic, doing the static stretching after resistance training or cardiovascular training seems to be most beneficial.

事实上，可惜今天时间有限，没法深入展开，我找到一些研究论文指出，做静态拉伸在有氧运动之前，甚至在力量训练之前，可能会降低跑步和力量训练的表现。

In fact, and unfortunately we don't have time to go into this in too much detail today, I was able to find a number of papers that make the argument that static stretching prior to cardiovascular training and maybe even prior to resistance training can limit our performance in running and resistance training.

我知道这个说法有争议。

I realize that's a controversial area.

有人坚持说，这好处巨大。

You have those who say, No, it's immense ly beneficial.

也有人认为，这反而会抑制表现。

You have those who say, No, it inhibits performance.

还有人说，关键在于你具体怎么做的静态拉伸，针对哪些肌群，怎么操作，以及拉伸和正式运动之间隔了多久。

And those that say, No, it's a matter of how exactly you perform that static stretching and which muscle groups and how you're doing this and how much time in between static stretching and performance.

但抛开这些分歧不谈，无论是在其他运动之后做静态拉伸，或者至少在短暂热身、让体温稍微升高之后再拉伸，显然才是更合理的选择。

But to leave all that aside, doing static stretching after some other form of exercise, and if not after some form of exercise, after a brief warmup to raise your core body temperature, definitely seems like the right way to go.

我们先短暂休息一下，感谢我们的赞助商Eight Sleep。

I'd like to take a quick break and acknowledge our sponsor Eight Sleep.

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Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

要想睡个好觉，最重要的是让卧室的温度刚刚好。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

因为要入睡并保持深度睡眠，你的体温得下降大约一到三摄氏度。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

而要醒来后感觉神清气爽，体温又得回升一到三摄氏度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

Eight Sleep 能根据你的个人需求，整晚自动调节床垫温度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

我差不多用了五年 Eight Sleep 的床垫罩，睡眠质量彻底变了样。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

目前最新款是 Pod Five。

The latest Eight Sleep model is the Pod five.

我现在用的就是这款，真的特别喜欢。

This is what I'm now sleeping on and I absolutely love it.

它具备太多令人惊叹的功能了。

It has so many incredible features.

比如，Pod Five 配备了一项叫自动巡航的功能，这是一个AI系统，能学习你的睡眠模式，并在不同睡眠阶段自动调节床铺温度。

For instance, the Pod five has a feature called autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

如果你打鼾，它还会帮你抬高头部，同时做出其他调整，让你睡得更好。

It'll even elevate your head if you're snoring and it makes other shifts to optimize your sleep.

如果你想试试 Eight Sleep，访问 eightsleep.com/huberman，可享受新品 Pod Five 最高 350 美元的折扣。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod five.

Eight Sleep 已经向全球许多国家发货，包括墨西哥和阿联酋。

Eight Sleep ships to many countries worldwide, including Mexico and The UAE.

我猜大多数人每周不会做五天专门的静态拉伸和关节活动度训练，但研究显示，针对同一肌群每周进行多次短时间的训练，确实很重要。

Again, that's eightsleep.com/huberman to save up to $350 I'm guessing that most people are not doing five days a week of dedicated static stretch range of motion directed training, but it does appear that that frequency about the week, getting those repeated sessions, even if they are short for an individual muscle group turns out to be important.

只要坚持这些练习，就能有效缓解因年龄增长导致的柔韧性下降。

They're going to offset the age related losses in flexibility for sure, if one is dedicated about these practices.

有些人可能听说过所谓的安德森法，这方法已经存在很久了。

Some of you may be familiar with the so called Anderson Method, It's been around for a long time.

安德森有一个核心理念，贯穿于他的很多教学中，我觉得和我接下来要讲的研究非常吻合：他强调，拉伸时要达到关节活动的极限，但不必过于纠结于当天能达到的具体幅度。

Anderson has an interesting idea and principle, which has thread through a lot of his teachings that I think are very much in keeping with the study that I'm about to describe next, where he emphasizes to, yes, to stretch to the end of the range of motion, but not to focus so much on where that range of motion happens to be that day.

所以，别一上来就觉得自己今天一定能摸到脚趾，就把这当起点，而是每天都要整体评估你的身体状态。比如，热身之后，你拉伸腘绳肌，试着去够脚趾，但当天的柔韧性可能受紧张、压力，或者房间温度的影响而有所变化。

So for instance, not thinking, oh, I can always touch my toes, for instance, and therefore that's the starting place for my flexibility training today, but rather take the entirety of your system into account each day and understand that, okay, provided you're warmed up appropriately, that you're now going to stretch your hamstrings, for instance, and you're going to reach down for your toes, but that your range of motion might be adjusted that day by way of tension and stress or by way of ambient temperature in the room.

换句话说，把你能明显感受到肌肉被拉伸的那个点，当作你活动范围的终点。

And to basically define the end range of motion as the place where you can feel the stretch in the relevant muscle groups.

那这到底意味着什么？

So what does this mean?

意思是，拉伸的时候要用心感受肌肉，别只是机械地做动作。

This means feel the muscles as you stretch them, don't just go through the motions.

也别死盯着一定要在每次训练里达到同样的拉伸幅度。

And this means don't get so attached to being able to always achieve, for instance, a stretch of a given distance within a given session.

你可能会发现，只要找到那个再往下就拉不动的点，保持静态拉伸，等到当天做第二组、第三组的时候，你的活动范围反而会明显扩大。

You might actually find that by just finding the place where you can't get much further and holding the static stretch there, that on the second and third set that you happen to be doing that day, that your range of motion will be increased considerably.

说到这儿，还有一个更模糊、更主观的因素，就是你该用多大的力去拉伸。

Now, along these lines, there's this even more nebulous variable, this even more kind of subjective thing of how much effort to put into it.

该不该用力往深处拉？

Should you push into the stretch?

你有没有兴趣稍微弹动一下？

Do you even want to bounce a tiny bit?

你愿意在一组练习中，试着去突破那个极限吗？

Would you want to reach into that endpoint and try and extend it within a given set and session?

因此，我很高兴发现这篇题为《两种拉伸方式对业余舞者下肢活动范围影响的比较》的论文。

And for that reason, was excited to find this paper entitled A Comparison of Two Stretching Modalities on Lower Limb Range of Motion Measurements in Recreational dancers.

这是一项为期六周的干预项目，比较了低强度拉伸——他们称之为微拉伸——但需要明确的是，这篇论文里的微拉伸就是低强度拉伸。

It's a six week intervention program that compared low intensity stretching, which they call micro stretching, but to be very clear, micro stretching in the case of this manuscript is low intensity stretching.

他们将这种拉伸方式与中等强度的静态拉伸，在主动和被动活动范围上的效果进行了对比。

And they compared that with moderate intensity static stretching on an active and passive ranges of motion.

结果发现，采用极低强度拉伸的六周训练，对下肢活动范围的提升效果，反而优于中等强度的静态拉伸。

Basically what they found was that a six week training program using very low intensity stretching had a greater positive effect on lower limb range of motion than did moderate intensity static stretching.

这里我直接引用他们的原话。

Here I'm quoting them.

这项研究最有趣的地方在于，微拉伸组的主动活动范围提升幅度，明显超过了被动活动范围。

The most interesting aspect of the study was the greater increase in active range of motion compared to passive range of motion by the micro stretching group.

这跟我们刚才聊的安德森方法直接相关，就是那种非常低强度的拉伸——那种不疼、甚至感觉轻松、完全不费力就能超过正常活动范围的拉伸，结果证明不仅不输于中等强度拉伸，反而更有效。

So this relates to what we were just talking about a few moments ago as it relates to the Anderson Method, which is that very low intensity stretching, meaning effort that feels not painful, and in fact, might even feel easy or at least not straining to exceed a given range of motion turns out to not just be as effective, but more effective than moderate intensity stretching.

那什么是低强度静态拉伸呢？

So what is low intensity static stretching?

他们定义的低强度是30%到40%的拉伸力度，这里的100%指的是疼到极限的那个点。

Well, they define this as the stretches were completed at an intensity of 30 to 40% where 100% equals the point of pain, right?

对这些受试者来说，我再复述一下，30%到40%的强度能让他们整个人和目标肌肉都进入一种放松状态。

So thirty to forty percent in these individuals, and again, I'm paraphrasing, induced a relaxed state within the individual and the specific muscle.

他们做的是静态拉伸，而且每次保持整整一分钟，不是三十秒。

And here they were holding these static stretches, I should mention for one minute, not thirty seconds.

对照组用的则是完全相同的整体方案。

Now the control group was doing the exact same overall protocol.

同样是六周每天拉伸，动作一样，每组也保持六十秒，但他们的拉伸强度是80%，这里的100%还是指疼到想停下来的那个临界点。

So daily stretching for six weeks, the same exercises, holding each set for sixty seconds, but we're using an intensity of stretch of 80% where again, a 100 represents the point of pain, the point where the person would want to stop stretching.

我觉得这些数据特别有意思，原因其实再明显不过了。

I find these data incredibly interesting for I think what ought to be obvious reasons.

如果你打算开始一套柔韧性和拉伸训练，其实没必要做到疼痛的程度。

If you're going to embark on a flexibility and stretching training program, you don't need to push to the point of pain.

事实上，比起接近疼痛点，保持在疼痛阈值前30%到40%的强度反而效果更好——这里的疼痛阈值是100%。

In fact, it seems that even just approaching the point of pain is going to be less effective than operating at this 30 to 40% of intensity prior to reaching that pain threshold, the pain threshold being 100%.

当然，这挺主观的，但我相信我们每个人都能感受到自己的身体状态。

Now, of course, this is pretty subjective, but I think all of us should be able to register within ourselves.

比如，某个动作是否让你接近或达到疼痛的临界点。

So whether a given range of motion or extending a given range of motion brings us to that threshold of pain or near pain.

根据这项研究，用非常低强度、特别放松的方式做拉伸，反而比高强度拉伸更能有效提升关节活动范围。

And according to this study, least operating or performing stretching at an intensity that's quite low, that's very relaxing, turns out to be more beneficial in increasing range of motion than is doing exercises aimed at increasing range of motion at a higher intensity.

所以，低强度的静态拉伸，才是提升柔韧性最有效的方式。

Okay, so lower intensity stretching, I should say lower intensity static stretching appears to be the most beneficial way to approach stretching.

我想这对很多人来说都是个好消息，因为这也意味着受伤的风险更低，不用非得逼自己到疼得受不了的地步。

And I think that's a relief probably to many of us because it also suggests that the injury risk is going to be lower than if one were pushing into the pain zone, so to speak.

我想再简单提一下，做技能训练、力量训练、运动，甚至跑步之前，到底该选择弹震式拉伸还是静态拉伸。

I want to just briefly return to this idea of whether or not to do ballistic or static stretching before some sort of skill training or weight training, any kind of sport or even cardiovascular exercise like running.

比如，有些人会在力量训练前做些静态拉伸，来增加四肢的活动范围，即使这可能会稍微降低他们的举重能力。

There are instances, for example, where an individual might want to do some static stretching to increase limb range of motion prior to doing weight training, even if it's going to inhibit that person's ability to lift as much weight.

那为什么要这么做呢？

Why would you want to do that?

比如，如果某人身体某个部位的肌肉或结缔组织太紧，影响了正确的动作姿势，而通过静态拉伸能改善这个问题，那这就非常值得做。

Well, for instance, if somebody has a tightness or a limitation in their neuromuscular connective tissue system, someplace in their body and system that prevents them from using proper form that they can overcome by doing some static stretching, well, that would be a great idea.

还有一些情况，比如从伤病中恢复，刚做完手术，或者长期停训后重返训练，这时候在做有氧、力量或专项训练前加入一些静态拉伸会很有帮助，因为它能提升安全性、信心和整体表现，哪怕会稍微降低运动速度或负荷量。

There are instances where people are trying to overcome injuries, where they're trying to come back from a reparative surgery or something of that sort, coming back from a layoff where some additional static stretching prior to cardiovascular weight training or skill training or sport of some kind is going to be useful because it's going to put us in a position of greater safety and confidence and performance overall, even if it's adjusting down our speed or the total amount of loads that we use.

同样，很多研究也表明，在专项训练、有氧或力量训练前做一些动态拉伸，甚至弹震式拉伸，有助于激活相关的神经通路、关节、结缔组织和肌肉，还能改善活动范围，让动作更精准、更稳定，从而更有信心地完成。

And similarly, there are a lot of data pointing the fact that doing some dynamic or even ballistic stretching prior to skill training or cardiovascular weight training can be beneficial in part to warm up the relevant neural circuits, joints, connective tissue and muscles, and as well to perhaps improve range of motion or ability to perform those movements more accurately with more stability and therefore with more confidence.

我先短暂休息一下，感谢我们的赞助商AG1。

I'd like to take a quick break and acknowledge our sponsor AG1.

AG1是一种含有维生素、矿物质、益生菌，同时还添加了益生元和适应原的营养饮品。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

我早在2012年就发现了AG1，那时候还没做播客，但从那以后每天都坚持喝。

I discovered AG1 way back in 2012, long before I ever had a podcast and I've been taking it every day since.

我开始服用AG1，而且现在每天都还在吃，是因为据我所知，它是市面上质量最高、成分最全面的基础营养补充剂。

The reason I started taking AG1 and the reason I still take it every day is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

AG1的设计旨在支持肠道健康、免疫系统健康以及整体能量水平。

AG1 is designed to support things like gut health, immune health, and overall energy.

它通过弥补你日常饮食中可能存在的营养缺口来发挥作用。

And it does so by helping to fill any gaps that you might have in your daily nutrition.

我经常被人问到，如果只能选一种补充剂，该选哪个？

I get asked pretty much all the time, if I could only take one supplement, what should that supplement be?

我的答案永远都是AG1。

And my answer is always AG1.

它对我的身体健康、心理健康和运动表现都提供了极大的帮助。

It has just been so helpful for supporting all aspects of physical health, mental health, and performance.

如果你想试试AG1，可以去drinkag1.com/huberman，享受专属优惠。

If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.

目前限时赠送一瓶他们新推出的Omega-3辅酶Q10产品。

For a limited time, AG1 is giving away a free bottle of their new Omega-three Coenzyme Q10 product.

欧米伽三和辅酶Q10被广泛认为有助于心血管健康、细胞健康和整体能量水平，还有大脑健康等等。

Omega-three and Coenzyme Q10 are known to support cardiovascular health, cellular health and energy generally, brain health, and much more.

我每天都会自己服用这两种补充剂。

I personally take them both every day.

再次提醒，前往 drinkag1.com/huberman，首次订阅AG1时即可免费获得一盒全新的欧米伽三辅酶Q10。

Again, go to drinkag1.com/huberman to get a free bottle of the new Omega-three Coenzyme Q10 with your first AG1 subscription.

到目前为止，我们聊的都是拉伸为了提升肢体柔韧性和活动范围，但其实还有别的理由值得你开始拉伸，比如帮助你更快地放松、进入深度放松状态。

Thus far, we've been talking about stretching for sake of increasing limb flexibility and range of motion, but there are other reasons perhaps to embark on a stretching protocol that include both our ability to relax and access deep relaxation quickly.

我想再回到这个话题，回到我们大脑里一个叫岛叶皮层、简称岛叶的区域。

I'd like to return this to this idea and this place, this real estate within our brain that we call the insular cortex, the insula.

你还记得吧，节目一开始我们提到过，奥地利科学家冯·艾克诺莫发现的冯·艾克诺莫神经元。

As you recall, way back at the beginning of this episode, were talking about the von Economo Neurons that Konstantin von Economo, the Austrian scientist discovered.

我们能够解读自己的内在状态——比如疼痛，或者坚持某项练习的意愿——判断这种疼痛是因为我们主动选择去承受，为了自我提升，还是因为外界强加的压力或处境带来的。

And the fact that we are able to make and perform interpretations of our internal landscape, pain, our dedication to a practice, for instance, whether or not we are in pain because it's a practice that we are doing intentionally and want to improve ourselves or whether or not it's pain that's arriving through some externally imposed demands or situations.

所有这些，都是由岛叶在处理的。

The insula is handling all that.

幸运的是，几年前发表在《大脑皮层》期刊上的一篇论文非常出色，标题是《岛叶皮层介导瑜伽练习者对疼痛的耐受性提升》。

And fortunately, there's a wonderful paper that was published, it was a few years ago now, in the journal Cerebral Cortex, entitled Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners.

这项研究探讨了瑜伽练习者大脑结构体积的变化。

This study explored the effects on brain structure volume in yoga practitioners.

对于那些热衷于瑜伽的朋友，研究者们招募了来自不同流派的练习者——这里我可能会念错一些名字，还请包涵，比如流瑜伽、阿斯汤加瑜伽、阳瑜伽、桑达瑜伽等等。

And for those of you out there that are aficionados in yoga, they pulled subjects from having backgrounds in the, here I'm probably going to mispronounce these different things and forgive me, the Vinyasa Yogas, the Ashtanga Yogas, the Yanga Yogas, the Sananda Yogas.

有些人是刚接触这些练习，也有些人已经很有经验了。

Okay, so some people were new to these practices, some were experienced.

关键发现是，研究者并没有直接分析瑜伽对大脑结构的影响，而是关注了他们的疼痛耐受能力。

The important takeaways were that they took these yoga practitioners and they didn't explore their brain structure in the context of yoga itself, they looked at things like pain tolerance.

他们采用了热刺激的方法。

So they used thermal stimulation.

简单来说，就是让人接触非常热或非常冷的刺激，然后对比不同瑜伽经验水平的练习者和完全没有瑜伽经验的对照组。

Basically they put people into conditions where they gave them very hot or very cold stimuli and compared those yoga practitioners of varying levels of yoga experience to those that had no experience with yoga, so called controls.

结果发现了一些非常有意思的现象。

And they found some really interesting things.

这篇论文里有很多数据，但我特别想强调一点。

There are a lot of data on this paper, but here's something I'd like to highlight.

瑜伽练习者的疼痛耐受度是不练瑜伽者的两倍甚至更高。

The pain tolerance of yoga practitioners was double or more to that of non yoga practitioners.

他们还发现，岛叶——也就是这个脑区——的灰质体积显著增加了。

They also found significant increases in insular, again, the insula, this brain region, gray matter volume.

通常我们说灰质，指的是神经元的细胞体，也就是基因所在、负责各种基础代谢功能的地方。

Typically, when we talk about gray matter, we're talking about the so called cell bodies, the location in neurons where the genome is housed and where all the housekeeping stuff is there.

而白质体积主要指的是轴突，也就是那些被髓鞘包裹的‘导线’，因为在核磁共振图像中它们呈现白色，显微镜下也是白色，实际上它们是脂质组成的髓鞘。

And then white matter volume tends to be the axons, the wires, because they're in sheath with this stuff that appears white in MRIs and indeed is white under the microscope and indeed is white, it's actually lipid, which is myelin.

岛叶灰质体积的增加是个重要发现，因为它表明，练瑜伽的人大脑中与内感受觉察相关的区域更发达，能更好地判断疼痛的来源和意义，不只是逃避疼痛，而是能利用、驾驭甚至超越疼痛。

So increased gray matter volume of the insula is a significant finding because what it suggests is that people that are doing yoga have an increased volume of these areas of the brain that are associated with interoceptive awareness and for being able to make judgments about pain and why one is experiencing pain, not just to lean away from pain, but to utilize or leverage or even overcome pain.

我觉得这点很有意思，因为很多其他活动并不会在脑区体积上产生这样的变化，尤其是在岛叶这里。

And I find this interesting because there are a lot of activities out there that don't create these kinds of changes in brain volume, especially within the insula.

所以看起来，关键不只是做瑜伽动作本身，而是要突破极限、主动进入身体的末端活动范围，并在一定程度上忍受不适。

So it appears that it's not just the performance of the yogic movements, but the overcoming or the kind of pushing into the end ranges of motion and to push through discomfort to some extent.

当然，我们希望人们以健康安全的方式来做，但正是这种练习让瑜伽练习者增强了这些脑区的结构和功能，使他们比其他人更能应对疼痛，也能更好地应对其他类型的内感受挑战——不只是疼痛，还有寒冷，不只是疼痛，还有保持某种姿势时的不适感。

Of course, we want people doing that in a healthy, safe way, but that allows yoga practitioners to build up the structure and function of these brain areas that allow them to cope with pain better than other individuals and to cope with other kinds of interoceptive challenges, if you will, not just pain, but cold, not just pain, but discomfort of being in a particular position to do that.

不过我们也不希望任何人把自己置于可能造成伤害的危险姿势中，尤其是之前我们提到过，那种无痛的、低强度的微拉伸，反而更有利于增加关节的活动范围。

And again, we wouldn't want people placing themselves into a compromised position literally that would harm them, especially given that earlier we heard that micro stretching of the kind of non painful sort, low intensity sort is actually going to be more effective for increasing end range of motion.

但这项研究真正强调的是，瑜伽练习者学到的不只是动作，更是如何调控自己的神经系统，从而彻底改变他们对疼痛、柔韧性和神经肌肉系统原本功能的理解。

But this study really emphasizes the extent to which practitioners of yoga don't just learn movements, they learn how to control their nervous system in ways that really reshapes their relationship to pain, to flexibility, and to the kinds of things that the neuromuscular system was designed to do.

所以，如果真有什么练习能同时提升柔韧性与肢体活动范围，又能帮助人增强对疼痛的耐受力，改善压力管理能力——这些益处无疑还会延伸到生活的其他方面——那瑜伽无疑是一项非常有效的实践。

So if ever there was a practice that one could embark on that would not only increase flexibility and limb range of motion, but would also allow one to cultivate some improved mental functioning as it relates to pain tolerance and other features of stress management that no doubt wick out into other areas of life, appears that yoga is a quite useful practice.

但当然，它并不是提升肢体柔韧性和活动范围的唯一方式。

But of course, isn't the only way to increase limb range of motion and flexibility.

到目前为止，我们已经介绍了多种实现这一目标的方法，并总结出了一些通用的原则和方案。

Up until now, we've described a number of different ways to do that, and we've arrived at some general themes and protocols.

现在我们不妨再回顾一下其中几个要点，做个简要总结和整合。

Again, we can revisit a couple of them now just in summary and synthesis.

静态拉伸至少在各种拉伸方式中，属于效果比较显著的一种。

Static stretching appears to be at least among the more useful forms of stretching.

看起来，每周对每个肌群至少拉伸五分钟，对于实现持久的关节活动度提升至关重要。最好的方式是每周五到七天都做，但每次时间可以很短，比如做三组，每组保持30到45秒，甚至60秒的静态拉伸，而30秒似乎是个关键节点，能达到最佳效果。

It really does appear that getting at least five minutes per week total of stretching for a given muscle group is important for creating meaningful lasting changes in limb range of motion, and that is best achieved by five day a week or six day a week, or even seven day a week protocols, but those can be very short protocols limited to say three sets of 30, maybe in forty five or sixty seconds of static hold, although thirty seconds seems to be a key threshold there that can get you maximum benefit.

当然，每次拉伸前最好先热身，确保身体是温热的状态。

And of course, to always warm up or to arrive at the stretching session warm.

再次感谢大家今天和我一起探讨了柔韧性与拉伸背后的神经、神经肌肉、结缔组织以及骨骼机制。

Thank you once again for joining me today for a discussion about the neural and neuro muscular and connective tissue and skeletal aspects of flexibility and stretching.

一如既往，感谢你们对科学的关注。

And as always, thank you for your interest in science.