Stretching and Flexibility: Separating Useful Habits from Overstated Claims

Decades of research have consistently found that holding static stretches — the kind where you reach, hold, and breathe — immediately before activity can modestly reduce force production and muscle performance. A 2013 review in the Scandinavian Journal of Medicine & Science in Sports found significant acute reductions in strength when static stretching was performed immediately before exercise. A dynamic warm-up (light cardio, leg swings, arm circles) that gradually increases heart rate and moves joints through their range is better supported as pre-exercise preparation. Save static holds for after your workout.

DOMS — the ache you feel 24 to 48 hours after an unfamiliar or intense workout — is caused primarily by microscopic muscle damage and the inflammatory response that follows. A Cochrane review examining this question found that muscle stretching, whether performed before or after exercise, does not produce clinically meaningful reductions in soreness in the days that follow. Stretching after a workout can still be a useful cool-down ritual, but setting accurate expectations matters: it won't spare you from soreness after a tough session. See related insights in our article on training myths that persist in gyms.

Being able to touch your toes says very little about your shoulder or hip rotator flexibility. Research in exercise science has established that flexibility is highly local: gains made in hamstring flexibility through consistent stretching don't automatically translate to improved thoracic spine mobility or ankle range of motion. This means an effective flexibility program needs to target the specific joints and movements you want to improve, rather than assuming that one or two go-to stretches will make you globally more flexible.

Extended periods of sitting — common in desk-based work — can progressively shorten hip flexors, chest muscles, and hamstrings, contributing to postural discomfort and reduced functional range of motion. Research on older adults shows that regular stretching programs can meaningfully preserve or improve joint mobility, which matters for balance, fall prevention, and the ability to perform everyday tasks comfortably. The people who may benefit most from a consistent stretching habit are often those who consider themselves non-athletes.

While adequate range of motion is important for functional movement, there is a point at which more isn't better. Hypermobility — joint range of motion beyond typical norms — can reduce joint stability if the surrounding muscles aren't strong enough to control movement through that range. This is why physical therapists and strength coaches often emphasize that flexibility training should be paired with appropriate strengthening work, particularly around vulnerable joints like the shoulder, knee, and lumbar spine. The goal is functional flexibility, not maximum flexibility.