Essentials: Improve Flexibility with Research-Supported Stretching Protocols
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.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today, we are going to discuss the science and practice of flexibility and stretching.
今天，我们将讨论灵活性和伸展运动的科学和实践。
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.
我想让你知道的重要一点是，灵活性以及伸展和变得更加灵活的过程涉及三个主要组成部分。
Neural, meaning of the nervous system, muscular, muscles, and connective tissue.
Neural，意为神经系统、肌肉、肌肉、结缔组织。
Connective tissue is the stuff that surrounds the neural stuff and the muscular stuff, although it's all kind of weaved together and braided together in complicated ways.
结缔组织是围绕神经物质和肌肉物质的物质，尽管它是以复杂的方式编织在一起的。
So here's a key thing that everyone should know, whether or not you're talking about flexibility or not.
因此，无论您是否谈论灵活性，每个人都应该知道一件关键的事情。
Your nervous system controls your muscles.
你的神经系统控制着你的肌肉。
It's what gets your muscles to contract.
这就是让你的肌肉收缩的原因。
So within your spinal cord, you have a category of neurons, nerve cells, that are called motor neurons.
因此，在脊髓内，有一类神经元、神经细胞，称为运动神经元。
Those neurons release a chemical.
这些神经元释放一种化学物质。
That chemical is called acetylcholine.
这种化学物质叫做乙酰胆碱。
The release of acetylcholine from these nerve cells, these neurons, onto the muscles causes the muscles to contract.
这些神经细胞、神经元释放乙酰胆碱到肌肉上，导致肌肉收缩。
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.
当肌肉收缩时，它们能够通过改变肌肉的长度来移动肢体，调整肌腱和韧带等结缔组织的功能。
Now, within the muscles themselves, there are nerve connections.
现在，肌肉内部存在神经连接。
And these are nerve connections that arise from a different set of neurons in the spinal cord that we call sensory neurons.
这些神经连接是由脊髓中不同的神经元（我们称之为感觉神经元）产生的。
These spindle connections within the muscle that wrap around the muscle fibers sense the stretch of those muscle fibers.
肌肉内包裹肌纤维的纺锤体连接感知这些肌纤维的拉伸。
So now we have two parts to the system that I've described.
现在我所描述的系统有两个部分。
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.
运动神经元可以导致肌肉收缩和缩短，肌肉内部有纺锤体，这些纺锤体包裹着肌肉纤维，信息从肌肉发送回脊髓。
It's a form of sensing what's going on in the muscle.
这是感知肌肉中发生的情况的一种形式。
Now, why would that be useful?
现在，为什么这会有用呢？
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.
那么，它的作用是创造一种情况，如果由于肢体的运动范围增加太多而导致肌肉拉伸过多，那么肌肉就会收缩，使肢体的运动范围再次进入安全范围。
Okay, 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.
好吧，澄清一下，整个事情看起来像一个循环，循环的基本组成部分是运动神经元收缩肌肉，我们称之为纺锤体的感觉神经元感知肌肉内的拉伸，如果给定的肌肉由于肢体运动范围的增加而拉长，这些感觉神经元会向脊髓发送电信号，从而激活运动神经元，现在应该完全可以理解为什么它是有用的。
It then shortens up the muscle.
然后它会缩短肌肉。
It actually doesn't really shorten the muscle, but contracts the muscle that brings the limb back into a safe range of motion.
它实际上并没有真正缩短肌肉，而是收缩肌肉，使肢体恢复到安全的运动范围。
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.
因此，这是我们要牢记的一个基本机制，即纺锤体的想法，它可以感知拉伸并可以激活肌肉收缩并缩短肌肉。
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.
我想描述的下一个机制，再一次，对于这一集你只需要牢记两个，与传感负载有关。
So at the end of each muscle, you have tendons, typically, and there are neurons that are closely associated with those tendons that are called Golgi tendon organs.
因此，在每块肌肉的末端，通常都有肌腱，并且有与这些肌腱密切相关的神经元，称为高尔基肌腱器官。
These are neurons that are sensory neurons that sense how much load is on a given muscle.
这些神经元是感觉神经元，可以感知给定肌肉上的负载量。
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.
因此，如果你举起非常非常重的东西，这些神经元就会放电，这意味着它们会将电活动发送到脊髓，然后这些神经元有能力关闭（不是激活），而是关闭运动神经元并阻止给定肌肉的收缩。
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.
举例来说，如果您走过去并尝试拿起一个对您来说太重的重物，这意味着您无法在不受伤的情况下完成此操作，那么您可能无法举起它的原因有很多。
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.
但假设你开始让它稍微离开地面，或者你开始产生一些力让它移动，但你产生的力可能会把你的肌肉或肌腱从骨头上撕下来。
That it could disrupt the joints, and it could tear ligaments.
它可能会破坏关节，并可能撕裂韧带。
Well, you have a safety mechanism in place.
嗯，你有一个适当的安全机制。
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.
正是这些高尔基腱器官，即所谓的 GTO，被激活并关闭运动神经元，使这些肌肉无法收缩。
There are also mechanisms that arrive to the neuromuscular system from higher up in the nervous system, from the brain.
还有一些机制从神经系统的高层（即大脑）到达神经肌肉系统。
And those mechanisms involve a couple of different facets that are really interesting and I think that we should all know about.
这些机制涉及几个非常有趣的不同方面，我认为我们都应该了解。
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.
事实上，今天我要向你们介绍一组神经元，我猜你们 99.9% 的人都从未听说过，包括你们所有的神经科学家，如果你们在场的话，我知道你们也在场，它们似乎在人类中具有独特的丰富性，并且可能在我们调节生理和情绪状态的能力中发挥着重要作用。
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.
因此，在大脑中，我们有能力感知外部世界的事物，我们称之为外感受，我们也有能力感知我们身体内部世界的事物，称为内感受。
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.
内感受可以是肠道中食物的量，无论您是否正在经历任何器官疼痛或不适，无论您的肠道和器官是否感觉良好。
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.
与解释我们身体发生的事情相关的主要大脑区域称为岛叶，I-N-S-U-L-A。
It's a very interesting brain region.
这是一个非常有趣的大脑区域。
It's got two major parts.
它有两个主要部分。
The front of it is mainly concerned with things like smell and to some extent, vision.
它的前面主要涉及嗅觉之类的东西，某种程度上还涉及视觉。
Like if you smell something good, to approach it, or if you smell something bad, to avoid it.
就像如果你闻到某种好闻的气味，就靠近它，或者如果你闻到某种难闻的气味，就避开它。
The posterior insula, the back of the insula, that is has a very interesting and distinct set of functions.
后岛叶，即岛叶的后部，具有一组非常有趣且独特的功能。
The posterior insula is mainly concerned with what's going on with your somatic experience.
后岛叶主要与您的躯体体验有关。
How do you feel internally?
你内心感觉如何？
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, et cetera.
主要是将信息批处理到yum中，我想继续做这个或接近这个东西，或者继续沿着某种运动路径或饮食或停留在温度环境中，等等。
Or yuck, I need to get out of here.
或者恶心，我需要离开这里。
I don't want any more of this.
我不想再这样了。
I don't want to keep doing this.
我不想继续这样做。
This is painful or aversive or stressful.
这是痛苦的、厌恶的或有压力的。
In your posterior insula, you have a very interesting population of very large neurons.
在你的后岛叶中，有一群非常有趣的非常大的神经元。
These are exceptionally large neurons called Van Economo neurons.
这些神经元非常大，称为 Van Economo 神经元。
Neurons that are, again, unbeknownst to most neuroscientists, and they seem uniquely enriched in humans.
神经元对于大多数神经科学家来说仍然是未知的，而且它们似乎在人类中独特地丰富。
Why is that interesting?
为什么这很有趣？
Well, these Van 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.
这些 Van Economo 神经元具有独特的特性，可以整合我们对身体运动、疼痛和不适感的知识，并且可以驱动动机过程，使我们能够陷入不适，并且如果我们认为我们正在经历的不适对我们有好处或针对特定目标，那么实际上可以克服任何不适。
And then there's the other really interesting aspect of these Van Economo neurons, which is that these Van Economo neurons are connected to a number of different brain areas that can shift our internal state from one of so-called sympathetic activation, 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.
这些 Van Economo 神经元还有另一个非常有趣的方面，那就是这些 Van Economo 神经元与许多不同的大脑区域相连，这些区域可以将我们的内部状态从所谓的交感神经激活转变为一种警觉甚至压力的模式，有时甚至是恐慌，但通常是警觉和压力，到所谓的副交感神经激活之一，再到放松。
Oftentimes you'll hear that stretching should be done by relaxing into the stretch.
您经常会听到这样的话：拉伸应该通过放松来完成。
Well, what does it actually mean to relax into the stretch?
那么，放松伸展到底意味着什么呢？
Well, these Van 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 muscular spinal junction.
嗯，这些 Van Economo 神经元位于这个交界处，它们能够评估我们体内发生的情况，并允许我们访问神经回路，通过这些神经回路，我们可以将我们的相对警觉水平降低一点，或者我们的相对压力水平降低一点，从而增加所谓的副交感神经激活，并从字面上覆盖其中一些纺锤体机制，甚至是 GTO 机制，但尤其是神经肌肉和肌肉脊髓连接处的纺锤体机制。
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.
我将给你一个简短的例子，你在生活中已经做过并且我们都有能力做到这一点。
What I'm referring to is the monosynaptic stretch reflex.
我指的是单突触牵张反射。
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.
这是每个一年级神经科学研究生都会学到的东西，那就是，如果你赤脚踩到尖锐的物体，你不需要做出缩回脚的决定。
You would automatically do that, provided you have a healthy nervous system.
如果你有健康的神经系统，你会自动做到这一点。
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.
有一些机制可以通过确保适当的肌肉收缩而其他肌肉不收缩来导致该肢体回缩。
In fact, that they fully relax.
事实上，他们完全放松了。
Okay?
好的？
So in the case of stepping on a sharp object, like a piece of glass or a nail or a tack, you would essentially activate the hip flexor to lift up your foot as quickly as possible.
因此，当踩到尖锐的物体（例如一块玻璃、钉子或大头钉）时，您实际上会激活髋屈肌以尽快抬起脚。
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.
这样做时，相同的神经回路会激活对侧，即身体回路的另一侧，以确保腿（没有踩在尖锐物体上的脚）会做完全相反的事情，并会伸展以确保您不会摔倒。
All of that happens reflexively.
所有这一切都是条件反射地发生的。
It does not require any thought or decision-making.
它不需要任何思考或决策。
However, if your life depended on walking across some sharp objects, 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.
然而，如果你的生活依赖于走过一些锋利的物体，那么我们就让它不那么戏剧化，这样就不会像《虎胆龙威》电影或其他他必须赤脚跑过玻璃的电影一样，尽管这是我在这里描述的一个很好的例子。
But let's say you had to walk across some very hot stones to get away from something that you wanted to avoid.
但假设你必须穿过一些非常热的石头才能远离你想避免的东西。
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 Van 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.
你可以通过你的上运动神经元、脑岛和认知做出的决定来推翻牵张反射，几乎可以肯定的是那些范伊科诺莫神经元会尖叫，“不要这样做，不要这样做，不要这样做”，可以将这些信息传送到大脑区域，让你推翻反射并从根本上克服疼痛。
And maybe even, in fact even, not experience the pain to the same degree or even at all.
甚至，事实上，甚至可能不会经历同样程度的痛苦，甚至根本不会经历痛苦。
So these Van Economo neurons sit at a very important junction within the brain.
因此，这些 Van Economo 神经元位于大脑内非常重要的连接处。
They pay attention to what's going on in your body, pain, pleasure, et cetera, and that includes what's going on with your limbs and your limb range of motion.
他们关注您的身体发生的情况、疼痛、快乐等，其中包括您的四肢发生的情况以及肢体的运动范围。
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.
他们也会集中注意力，并可以控制你在体内创造的激活程度、警觉性或平静程度，以响应给定的感官体验。
And as I mentioned before, they seem to be uniquely enriched in humans.
正如我之前提到的，它们似乎在人类中具有独特的丰富性。
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.
它们似乎与我们进化的各个方面有关，这些方面使我们能够以其他动物无法做到的方式决定如何处理我们的身体。
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
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.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry.
我喜欢覆盆子。
I love the citrus flavor.
我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drink L-M-N-T.com/huberman to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drink L-M-N-T.com/huberman），购买任何 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
Now, there are a number of different types of stretching or methods of stretching.
现在，有许多不同类型的拉伸或拉伸方法。
Broadly defined, we can describe these as dynamic, ballistic, static, and what's called PNF stretching.
从广义上讲，我们可以将其描述为动态拉伸、弹道拉伸、静态拉伸以及所谓的 PNF 拉伸。
PNF stands for proprioceptive neuromuscular facilitation.
PNF 代表本体感觉神经肌肉促进。
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.
我提到的前两种拉伸，即动态拉伸和弹道拉伸，都涉及一定程度的动量，可以与静态拉伸和 PNF 型拉伸区分开来。
Now, to distinguish dynamic stretching from ballistic stretching, I like to focus on this element of momentum.
现在，为了区分动态拉伸和弹道拉伸，我喜欢关注动量这一元素。
Both involve moving a limb through a given range of motion.
两者都涉及在给定的运动范围内移动肢体。
In dynamic stretching, however, it tends to be more controlled, less use of momentum, especially towards the end range of motion, whereas in ballistic stretching, there tends to be a bit more swinging of the limb or use of momentum.
然而，在动态拉伸中，它往往更受控制，动量的使用更少，特别是在运动的末端范围，而在弹道拉伸中，往往会有更多的肢体摆动或动量的使用。
But again, dynamic and ballistic stretching both involve movement, so we have to generate some force in order to create that movement.
但同样，动态拉伸和弹道拉伸都涉及运动，因此我们必须产生一些力才能产生该运动。
Ballistic stretching involving a bit more momentum or sometimes a lot more momentum, especially at the end range of motion.
弹道拉伸涉及更多的动量，有时甚至更多的动量，尤其是在运动的末端范围。
Now, both 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.
现在，这两者都与静态拉伸截然不同，静态拉伸涉及保持运动的最终范围，从而最大限度地减少所使用的动量。
Static stretching can be further subdivided into active or passive.
静态拉伸又可分为主动拉伸和被动拉伸。
There are different names for these kinds of approaches.
这些方法有不同的名称。
You can hear about the Anderson approach or the Janda approach.
您可以听说安德森方法或詹达方法。
You can look these sorts of things up online.
您可以在网上查找此类内容。
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.
还有被动静态拉伸，它更多的是放松到更大的运动范围，这可能是一个微妙的区别。
Nonetheless, static stretching involves both those types of elements, active and passive, but is really about eliminating momentum.
尽管如此，静态拉伸涉及主动和被动这两种类型的元素，但实际上是为了消除动量。
And then there's the PNF, the proprioceptive neuromuscular facilitation.
然后是 PNF，本体感觉神经肌肉促进。
And proprioception has several different meanings in the context of neuroscience and physiology.
本体感觉在神经科学和生理学背景下具有多种不同的含义。
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.
为了保持今天的简单性，本体感觉涉及到我们的四肢在空间中的位置以及相对于我们身体的位置（通常是相对于中线）的知识和理解。
So the brain is often trying to figure out where are our limbs relative to our midline down the center of our body.
因此，大脑经常试图找出我们的四肢相对于身体中心中线的位置。
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.
如果您的目标是增加腿筋的灵活性以及其他相关肌肉系统的灵活性和运动范围，您可以在脚踝上绑一条带子并将该肌肉拉向您，或者我应该说，对不起，将该肢体拉向您。
You're not going to pull the muscle towards you.
你不会将肌肉拉向你。
You're going 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.
你要把那个肢体，你的脚踝拉向你，试图让它回到你的头上，然后逐渐放松，或者甚至施加一些额外的力来推动最终的运动范围，然后放松它，然后实际上尝试拉伸同一个肢体或增加没有带子的肢体运动范围。
There's a huge range of PNF protocols.
PNF 协议种类繁多。
Those protocols can be done both by oneself with or without straps, with machines, with actual weights, or with training partners.
这些方案可以由自己完成（带或不带带子）、使用机器、使用实际重量或与训练伙伴一起完成。
So specific exercises to target specific muscle groups aside, we've now established that there are four major categories of stretching, or at least those are the four major categories I'm defining today.
因此，除了针对特定肌肉群的特定练习之外，我们现在已经确定了拉伸的四个主要类别，或者至少是我今天定义的四个主要类别。
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.
但从长远来看，要增加肢体的活动范围，要真正变得更加灵活，而不是暂时更加灵活，静态拉伸（包括 PNF）似乎是最佳途径。
So whether or not you want to maintain, reestablish, or gain limb range of motion, static stretching of holds of 30 seconds appear to be best.
因此，无论您是否想要维持、重建或增加肢体的运动范围，30 秒的静态拉伸似乎是最好的。
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?
现在的问题是，你应该这样做多长时间，应该做多少组，以及每周应该做多少次？
To answer those questions, I'm going to turn to what I think is a really spectacular review.
为了回答这些问题，我将转向我认为非常精彩的评论。
The title of the paper is "The Relation between Stretching Typology and Stretching Duration: The Effects on Range of Motion." First of all, and I quote, "All stretching typologies showed range-of-motion improvements over a long-term period.
论文的标题是“拉伸类型与拉伸持续时间之间的关系：对运动范围的影响”。首先，我引用一下：“所有拉伸类型都显示出长期运动范围的改善。
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." So again, what we're hearing is that static stretching is the preferred mode for increasing limb range of motion.
然而，静态协议显示出显着的增益，p 值小于 0.05，这意味着与弹道协议或 PNF 协议相比，无法仅用偶然性来解释概率。”所以，我们再次听到的是，静态拉伸是增加肢体运动范围的首选模式。
Although here they make the additional point that static stretching might even be superior not just to ballistic stretching, but also to PNF protocols.
尽管他们在这里提出了额外的观点，即静态拉伸甚至可能不仅优于弹道拉伸，而且也优于 PNF 方案。
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."
作者接着说，“当每周拉伸至少或超过五分钟时，每周花在拉伸上的时间似乎对于引起一系列运动改善至关重要。”
Okay, this is critical.
好吧，这很关键。
This is not five minutes per stretch.
这不是每次伸展五分钟。
Remember, 30 seconds per static stretch, but at least five minutes per week.
请记住，每次静态拉伸 30 秒，但每周至少 5 分钟。
So what this means is that we should probably be doing anywhere from two to four sets of 30-second static hold stretches five days per week.
所以这意味着我们应该每周五天做两到四组 30 秒的静态保持伸展运动。
So what would effective stretching protocol look like?
那么有效的拉伸方案是什么样的呢？
We're all trying to improve limb range of motion for different limbs and different muscle groups.
我们都在努力改善不同肢体和不同肌肉群的肢体运动范围。
Let's talk about hamstrings for the time being.
我们暂时来说说腘绳肌。
This could, of course, be applied to other muscle groups.
当然，这可以应用于其他肌肉群。
Let's say you want to improve hamstring flexibility and limb range of motion about and around the hamstring and involving the hamstring.
假设您想要提高腿筋的灵活性和肢体在腿筋周围的运动范围以及涉及腿筋的运动范围。
You would want to do three sets of static stretching for the hamstring.
您需要对腿筋进行三组静态拉伸。
You would do that by holding the stretch for 30 seconds, resting some period of time, then doing it again, holding for 30 seconds, resting some period of time, and then holding it for 30 seconds.
你可以通过保持拉伸30秒，休息一段时间，然后再做一次，保持30秒，休息一段时间，然后保持30秒来做到这一点。
That would be one training session for the hamstrings.
这将是一次腿筋训练。
I have to imagine that you'd probably want to stretch other muscle groups as well in that same session.
我必须想象您可能还想在同一训练中拉伸其他肌肉群。
So three sets of 30 seconds each, you get 90 seconds, and you would do that ideally five times a week, or maybe even more.
所以三组，每组 30 秒，你就有 90 秒的时间，理想情况下你每周可以做五次，甚至更多。
One thing that did show up in my exploration of the peer-reviewed research is this notion of warming up for all this.
在我对同行评审研究的探索中确实出现的一件事是为这一切做好热身的概念。
We haven't talked about that yet.
我们还没有讨论过这个。
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.
一般来说，为了避免受伤，最好在进行此类伸展运动之前稍微提高核心体温，甚至是静态伸展运动，我们可以稍微放松一下，不涉及弹道运动。
By definition.
根据定义。
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.
我发现的基本要点是，如果我们已经从跑步、重量训练或其他一些活动中感到温暖，那么在重量训练或心血管或其他身体训练结束时进行静态伸展练习将使我们能够立即进入伸展训练，因为可以这么说，我们已经很温暖了。
Otherwise, raising one's core body temperature by a bit by doing 5 to 7, maybe even 10 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.
另外，通过进行 5 到 7 分钟、甚至 10 分钟的轻松心血管运动或健美运动（前提是您可以在不受伤的情况下进行这些运动）来稍微提高核心体温，似乎是为伸展运动热身的理想方法。
We should be warm or warm up to stretch, although those warm-ups don't have to be extremely extensive.
我们应该进行热身或热身活动以进行伸展运动，尽管这些热身活动不必非常广泛。
And then just by way of logic, doing the static stretching after resistance training or cardiovascular training seems to be most beneficial.
从逻辑上讲，在阻力训练或心血管训练后进行静态拉伸似乎是最有益的。
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.
事实上，不幸的是我们今天没有时间详细讨论这个问题，我找到了许多论文，这些论文提出了这样的论点：在心血管训练之前，甚至在阻力训练之前进行静态拉伸，可能会限制我们在跑步和阻力训练中的表现。
I realize that's a controversial area.
我意识到这是一个有争议的领域。
You have those who say, "No, it's immensely beneficial."
有些人会说：“不，这非常有益。”
You have those who say, "No, it inhibits performance." 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." 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 warm-up to raise your core body temperature definitely seems like the right way to go.
有些人会说：“不，它会抑制性能。”而那些人则说：“不，问题在于你如何精确地进行静态拉伸、哪些肌肉群以及你如何进行此操作以及静态拉伸和执行之间需要多长时间。”但抛开这一切不谈，在其他形式的锻炼之后进行静态伸展运动，如果不是在某种形式的锻炼之后，在短暂的热身以提高核心体温之后，绝对是正确的方法。
I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep-tracking capacity.
八睡眠公司生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
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.
确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。
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.
这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。
And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.
为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。
Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.
八睡眠会根据您的独特需求自动调节整个晚上的床温。
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.
我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。
The latest Eight Sleep model is the Pod 5.
最新的八睡眠型号是 Pod 5。
This is what I'm now sleeping on, and I absolutely love it.
这就是我现在睡觉的地方，我非常喜欢它。
It has so many incredible features.
它有很多令人难以置信的功能。
For instance, the Pod 5 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.
例如，Pod 5有一个名为AutoPilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。
It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.
如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。
If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.
如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。
Eight Sleep ships to many countries worldwide, including Mexico and the UAE.
八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。
Again, that's eightsleep.com/huberman to save up to $350.
同样，访问八睡眠.com/huberman 最多可节省 350 美元。
I'm guessing that most people are not doing five days a week of dedicated static stretch range of motion-directed training.
我猜大多数人并没有每周进行五天专门的静态伸展运动定向训练。
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.
但事实证明，每周的频率、重复的训练，即使对于单个肌肉群来说是短暂的，也是很重要的。
They're going to offset the age-related losses in flexibility for sure, if one is dedicated about these practices.
如果一个人致力于这些实践，他们肯定会抵消与年龄相关的灵活性损失。
Some of you may be familiar with the so-called Anderson method.
你们中的一些人可能熟悉所谓的安德森方法。
It's been around for a long time.
它已经存在很长时间了。
Anderson has an interesting idea and principle which is 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.
安德森有一个有趣的想法和原则，贯穿于他的许多教导中，我认为这些想法和原则与我接下来要描述的研究非常一致，他强调，是的，要伸展到运动范围的末端，但不要过多关注当天运动范围发生的位置。
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.
例如，不要想“哦，我总是可以触摸我的脚趾”，因此这就是我今天灵活性训练的起点。
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.
相反，每天都要考虑到你的整个系统，并了解，好吧，只要你进行了适当的热身，例如，你现在要伸展你的腿筋，你要伸手去够脚趾，但你的运动范围可能会在当天通过紧张和压力或房间的环境温度进行调整。
And to basically define the end range of motion as the place where you can feel the stretch in the relevant muscle groups.
基本上将运动的最终范围定义为您可以感觉到相关肌肉群拉伸的地方。
So what does this mean?
那么这意味着什么呢？
This means feel the muscles as you stretch them.
这意味着在伸展肌肉时感受肌肉。
Don't just go through the motions.
不要只是走过场。
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.
这意味着不要太执着于能够始终实现，例如，在给定的训练中跑出给定的距离。
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.
实际上，您可能会发现，只要找到您无法进一步移动的地方并在那里保持静态伸展，在您当天恰好要做的第二组和第三组中，您的运动范围就会大大增加。
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.
现在，沿着这些思路，有一个更加模糊的变量，这个更加主观的东西，即投入多少努力。
Should you push into the stretch?
你应该继续伸展吗？
Would you even want to bounce a tiny bit?
你甚至想弹跳一点吗？
Would you want to reach into that endpoint and try and extend it within a given set and session?
您是否想要到达该端点并尝试在给定的集合和会话内扩展它？
And for that reason, I was excited to find this paper, entitled "A Comparison of Two Stretching Modalities on Lower Limb Range of Motion Measurements in Recreational Dancers." It's a six-week intervention program that compared low-intensity stretching, which they call microstretching.
出于这个原因，我很高兴找到这篇题为“休闲舞者下肢运动测量范围的两种拉伸方式的比较”的论文。这是一个为期六周的干预计划，比较低强度拉伸，他们称之为微拉伸。
But to be very clear, microstretching in the case of this manuscript is low-intensity stretching, and they compared that with moderate-intensity static stretching on an active and passive ranges of motion.
但需要非常明确的是，本手稿中的微拉伸是低强度拉伸，他们将其与主动和被动运动范围内的中等强度静态拉伸进行了比较。
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.
基本上，他们发现，使用极低强度拉伸的六周训练计划比中等强度静态拉伸对下肢运动范围具有更大的积极影响。
Here I'm quoting them.
我在这里引用他们的话。
"The most interesting aspect of the study was the greater increase in active range of motion compared to passive range of motion by the microstretching group." 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.
“这项研究最有趣的方面是，与微拉伸组的被动运动范围相比，主动运动范围有更大的增加。”因此，这与我们刚才谈论的内容有关，因为它与安德森方法有关，即极低强度的拉伸，意味着感觉不痛苦的努力，实际上甚至可能感觉轻松或至少不会用力超过给定的运动范围，事实证明，它不仅与中等强度的拉伸一样有效，而且更有效。
So what is low-intensity static stretching?
那么什么是低强度静态拉伸呢？
Well, they define this as the stretches were completed at an intensity of 30% to 40%, where 100% equals the point of pain, right?
嗯，他们将其定义为以 30% 到 40% 的强度完成伸展运动，其中 100% 等于疼痛点，对吧？
So 30% to 40% in these individuals, and again, I'm paraphrasing, induced a relaxed state within the individual and the specific muscle.
因此，这些人中有 30% 到 40% 的人，我再次解释一下，诱导了个人和特定肌肉的放松状态。
And here they were holding these static stretches, I should mention, for one minute, not 30 seconds.
我应该提到的是，他们在这里进行静态拉伸一分钟，而不是 30 秒。
Now, the control group was doing the exact same overall protocol, so daily stretching for six weeks, the same exercises, holding each set for 60 seconds, but were using an intensity of stretch of 80%, where again, 100 represents the point of pain or the point where the person would want to stop stretching.
现在，对照组正在执行完全相同的总体方案，因此连续六周每天进行伸展运动，进行相同的练习，每组保持 60 秒，但使用的伸展强度为 80%，其中 100 再次代表疼痛点或人们想要停止伸展的点。
I find these data incredibly interesting for I think what ought to be obvious reasons.
我发现这些数据非常有趣，因为我认为这些数据应该是显而易见的原因。
If you're going to embark on a flexibility and stretching training program, you don't need to push to the point of pain.
如果您打算开始柔韧性和伸展训练计划，则无需进行到疼痛的程度。
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%.
事实上，似乎即使只是接近疼痛点，也比在达到疼痛阈值之前以 30% 到 40% 的强度进行操作有效，疼痛阈值为 100%。
Now, of course, this is pretty subjective, but I think all of us should be able to register within ourselves so whether a given range of motion or extending a given range of motion brings us to that threshold of pain or near pain.
当然，这是相当主观的，但我认为我们所有人都应该能够在自己的内心进行登记，以便确定给定的运动范围或扩展给定的运动范围是否会让我们达到疼痛或接近疼痛的阈值。
And according to this study at 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.
至少根据这项研究，事实证明，以相当低的强度进行或进行伸展运动，非常放松，比以较高强度进行旨在增加运动范围的练习更有利于增加运动范围。
Okay, so lower intensity stretching, I should say lower intensity static stretching, appears to be the most beneficial way to approach stretching, 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.
好吧，所以较低强度的拉伸，我应该说较低强度的静态拉伸，似乎是最有益的拉伸方式，我认为这可能对我们许多人来说是一种解脱，因为它也表明受伤的风险会比进入疼痛区要低，可以这么说。
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.
我想简单地回到这个想法，即在某种技能训练或重量训练、任何类型的运动甚至跑步等心血管运动之前是否进行弹道拉伸或静态拉伸。
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.
例如，在某些情况下，一个人可能想在进行重量训练之前进行一些静态拉伸以增加肢体的运动范围，即使这会抑制该人举起同样重量的能力。
Why would you want to do that?
你为什么要这么做？
Well, for instance, if somebody has a tightness or a limitation in their neuromuscular connective tissue system, some place 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.
举例来说，如果某人的神经肌肉结缔组织系统紧张或受到限制，那么他们身体和系统中的某些地方会阻止他们使用适当的形式，而他们可以通过进行一些静态拉伸来克服这种形式，那么，这将是一个好主意。
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.
在某些情况下，人们正在努力克服伤病，他们试图从修复手术或类似的事情中恢复过来，从停职中恢复过来，在心血管重量训练或技能训练或某种运动之前进行一些额外的静态拉伸会很有用，因为这将使我们处于更安全、更自信和整体表现的位置，即使它会降低我们的速度或我们使用的总负荷。
And similarly, there are a lot of data pointing to 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 and 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.
同样，有大量数据表明，在技能训练或心血管重量训练之前进行一些动态甚至弹道拉伸可能有利于预热相关的神经回路、关节、结缔组织和肌肉，并且可能改善运动范围或更准确、更稳定地执行这些运动的能力，从而更有信心。
I'd like to take a quick break and acknowledge our sponsor, AG1.
我想稍微休息一下并感谢我们的赞助商 AG1。
AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.
AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。
I discovered AG1 way back in 2012, long before I ever had a podcast, and I've been taking it every day since.
我早在 2012 年就发现了 AG1，那时我还没有播客，从那时起我就每天都在服用它。
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.
我开始服用 AG1 的原因，以及我仍然每天服用的原因，是因为据我所知，AG1 是市场上质量最高、最全面的基础营养补充剂。
AG1 is designed to support things like gut health, immune health, and overall energy, and it does so by helping to fill any gaps that you might have in your daily nutrition.
AG1 旨在支持肠道健康、免疫健康和整体能量等方面，它通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。
I get asked pretty much all the time, "If I could only take one supplement, what should that supplement be?" And my answer is always AG1.
我经常被问到，“如果我只能服用一种补充剂，那么该补充剂应该是什么？”我的答案始终是AG1。
It has just been so helpful for supporting all aspects of physical health, mental health, and performance.
它对于支持身体健康、心理健康和表现的各个方面都非常有帮助。
If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
For a limited time, AG1 is giving away a free bottle of their new omega-3 coenzyme Q10 product.
AG1 限时免费赠送一瓶新的 omega-3 辅酶 Q10 产品。
Omega-3 and coenzyme Q10 are known to support cardiovascular health, cellular health, and energy generally, brain health, and much more.
众所周知，Omega-3 和辅酶 Q10 可支持心血管健康、细胞健康、能量、大脑健康等。
I personally take them both every day.
我个人每天都会服用它们。
Again, go to drinkag1.com/huberman to get a free bottle of the new omega-3 coenzyme Q10 with your first AG1 subscription.
同样，请访问 Drinkag1.com/huberman，首次订阅 AG1 即可免费获得一瓶新型 omega-3 辅酶 Q10。
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.
到目前为止，我们一直在谈论拉伸是为了增加肢体灵活性和运动范围，但可能还有其他原因需要开始拉伸方案，其中包括我们放松和快速进入深度放松的能力。
I'd like to return to this idea and this place, this real estate within our brain that we call the insular cortex, the insula.
我想回到这个想法和这个地方，我们大脑中的这个区域，我们称之为岛状皮层，岛叶。
As you recall, way back at the beginning of this episode, we were talking about the Von Economo neurons that Constantin Von Economo, the Austrian scientist, discovered, and the fact that we are able to make and perform interpretations of our internal landscape, pain, our dedication to a practice.
你还记得吗，早在本集一开始，我们就讨论了奥地利科学家康斯坦丁·冯·伊科诺莫 (Constantin Von Economo) 发现的冯·伊科诺莫神经元，以及我们能够对我们的内部景观、痛苦和对实践的奉献做出并执行解释的事实。
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.
例如，我们是否感到痛苦是因为这是我们有意进行的练习并想要提高自己，或者痛苦是否是通过一些外部强加的要求或情况而产生的。
The insula is handling all that, 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." This study explored the effects on brain structure volume in yoga practitioners, 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, Iyengar yogas, the Sunanda yogas.
岛叶正在处理这一切，幸运的是，几年前在《大脑皮层》杂志上发表了一篇精彩的论文，题为“岛叶皮层介导瑜伽练习者增加疼痛耐受力”。这项研究探讨了瑜伽练习者对大脑结构体积的影响，对于那些瑜伽爱好者来说，他们将受试者从流瑜伽、阿斯汤加瑜伽、艾扬格瑜伽、苏南达瑜伽的背景中拉出来，在这里我可能会错误地发音这些不同的东西，请原谅我。
Okay, so some people were new to these practices, some were experienced.
好的，有些人对这些做法不熟悉，有些人则有经验。
The important takeaways were that they took these yoga practitioners, and they didn't explore their brain structure in the context of yoga itself.
重要的结论是，他们研究了这些瑜伽练习者，并没有在瑜伽本身的背景下探索他们的大脑结构。
They looked at things like pain tolerance.
他们研究了诸如疼痛耐受性之类的东西。
So they used thermal stimulation.
所以他们使用了热刺激。
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.
基本上，他们将人们置于非常热或非常冷的刺激环境中，并将具有不同瑜伽经验水平的瑜伽练习者与那些没有瑜伽经验的瑜伽练习者进行比较，即所谓的对照。
And they found some really interesting things.
他们发现了一些非常有趣的事情。
There are a lot of data in this paper, but here's something I'd like to highlight.
本文中有很多数据，但我想强调一下。
The pain tolerance of yoga practitioners was double or more to that of non-yoga practitioners.
瑜伽练习者的疼痛耐受力是非瑜伽练习者的两倍或更多。
They also found significant increases in insular, again, the insula, this brain region, gray matter volume.
他们还发现岛叶、脑岛、灰质体积显着增加。
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.
通常，当我们谈论灰质时，我们谈论的是所谓的细胞体，即神经元中基因组所在的位置以及所有管家物质所在的位置。
And then white matter volume tends to be the axons, the wires, because they're in sheaths with this stuff that appears white in MRIs and indeed is white under the microscope and indeed is white.
然后，白质体积往往是轴突、电线，因为它们位于带有这种物质的鞘中，这些物质在核磁共振成像中看起来是白色的，在显微镜下确实是白色的，而且确实是白色的。
It's actually lipid, which is myelin.
它实际上是脂质，即髓磷脂。
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.
因此，岛叶灰质体积的增加是一个重要的发现，因为它表明，练习瑜伽的人大脑中这些区域的体积增加，这些区域与内感受意识相关，能够对疼痛以及为什么会感到疼痛做出判断。
Not just to lean away from pain, but to utilize or leverage or even overcome pain.
不仅要远离痛苦，还要利用、杠杆甚至克服痛苦。
And I find this interesting because there are a lot of activities out there that don't create these kind of changes in brain volume, especially within the insula.
我发现这很有趣，因为有很多活动不会造成脑容量的这种变化，尤其是在脑岛内。
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.
因此，这似乎不仅仅是瑜伽动作的表现，而是克服或推动运动的最终范围并在某种程度上克服不适。
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.
当然，我们希望人们以健康、安全的方式做到这一点，但这可以让瑜伽练习者建立这些大脑区域的结构和功能，使他们能够比其他人更好地应对疼痛，并应对其他类型的内感受挑战（如果你愿意的话）。
Not just pain, but cold.
不光是痛，还有冷。
Not just pain, but discomfort of being in a particular position to do that.
不仅仅是痛苦，还有处于特定位置时的不适。
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.
再说一次，我们不希望人们将自己置于妥协的位置，从字面上看，这会伤害他们，特别是考虑到我们早些时候听说那种无痛、低强度的微拉伸实际上对于增加最终运动范围更有效。
But this study really emphasizes the extent to which practitioners of yoga don't just learn movements.
但这项研究确实强调了瑜伽练习者不仅仅学习动作的程度。
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.
他们学习如何控制神经系统，从而真正重塑他们与疼痛、灵活性以及神经肌肉系统的设计目的之间的关系。
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, it appears that yoga is a quite useful practice.
因此，如果有一种练习可以让人们不仅可以增加灵活性和肢体活动范围，还可以改善心理功能，因为它与疼痛耐受性和压力管理的其他功能相关，这些功能无疑会渗透到生活的其他领域，那么瑜伽似乎是一种非常有用的练习。
But of course, yoga isn't the only way to increase limb range of motion and flexibility.
当然，瑜伽并不是增加肢体活动范围和灵活性的唯一方法。
Up until now, we've described a number of different ways to do that, and we've arrived at some general themes and protocols.
到目前为止，我们已经描述了许多不同的方法来做到这一点，并且我们已经得出了一些通用主题和协议。
Again, we can revisit a couple of them now just in summary and synthesis.
同样，我们现在可以重新审视其中的几个，只是进行总结和综合。
Static stretching appears to be at least among the more useful forms of stretching.
静态拉伸似乎至少是更有用的拉伸形式之一。
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 even 45 or 60 seconds of static hold, although 30 seconds seems to be a key threshold there that can get you maximum benefit.
确实，对于给定的肌肉群，每周至少进行五分钟的拉伸对于肢体运动范围产生有意义的、持久的变化非常重要，最好通过每周五天、每周六天甚至每周七天的方案来实现这一目标，但这些方案可以是非常短的方案，仅限于三组，每组 30 秒，甚至可能是 45 或 60 秒的静态保持，尽管 30 秒似乎是一个关键阈值，可以让你最大限度地发挥作用。好处。
And, of course, to always warm up or to arrive at the stretching session warm.
当然，要始终热身或在热身时进行伸展运动。
Thank you once again for joining me today for a discussion about the neural and neuromuscular and connective tissue and skeletal aspects of flexibility and stretching.
再次感谢您今天和我一起讨论灵活性和拉伸的神经、神经肌肉、结缔组织和骨骼方面的问题。
And as always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。
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