If you’ve ever been told stretching is pointless, or you have felt guilty for skipping it after class, it’s time to rethink it. Stretching isn’t about showing off splits– it’s about helping your body move, recover, and feel freer. When you match the type of stretch to what your body actually needs, it becomes one of the most useful tools you’ve got.

Why Stretching Matters

We all get s bit stiffer with age, surgery, stress, or simply sitting for too long. But the good news? You can regain flexibility at any age. Regular stretching helps with:

   • Ease and comfort in everyday movements like reaching, dressing, or turning your head.

   • Posture and recovery, especially after long hours at a desk or in treatment.

   • Confidence in your body again– particularly after illness, surgery, injury, or time away from exercise.

The Main Types of Stretching

Dynamic stretching – movement based– These are flowing, gentle movements such as leg swings, shoulder circles, or walking lunges. They warm you uo, improve circulation, and prepare joints for action– these are best done before activity or when you wake up in the morning.

Static stretching – held positions– Ease into a position, breathe, and hold. Things like a calf or hamstring stretch– we tend to do these kind of stretches after exercise (we can do a shorter hold where we want to maintain our level of flexibility in an area, say for 10 seconds or a longer hold to develop the flexibility in an area)–  we tend to hold these static positions for 20-30 and sometimes up to 60 seconds if tighter or older, and we can repeat them up to 4 times.

PNF (contract-relax)– This kind of stretch involves tensing a muscle gently before relaxing it and going into a deeper stretch. These kind of stretches can be helpful for restoring movement after injury or surgery, but they are best done with guidance from a professional.

How Often Should You Stretch?

You really don’t have to spend hours, although you might find a stretch and relax class a lovely way to unwind and release stress and tension. Little and often works best for most people:

   • Aim for 2-3 sessions a week as a minimum 

   • During recovery, fatigue, or radiotherapy, short dily stretches (even 2-3 minutes) make a difference

   • Always work within a comfortable range– stretching should feel like gentle tension or opening, never pain

Age and Sex– Why it Matters

As we age, our tissues naturally become less elastic and take longer to bounce back. That means, longer, slower holds and a bit more patience work wonders.

Men often feel tighter through the hips and shoulders because testosterone tends to create more muscle stiffness. Women often start from a more flexible baseline but may lose some of that suppleness after menopause.

Hormones and Flexibility– What’s Really Going On

Our hormones influence how stretchy or stiff we feel. Oestrogen, for instance, keeps our tissues soft and hydrated, which is why flexibility often dips after menopause when oetrogen levels fall. Relaxin, present during pregnancy and around ovulation, loosens joints– sometimes too much, leading to that “wobbly” feeling if we overstretch. For men, testosterone supports muscle bulk and tendon stiffness, which can make joints feel tighter but also gives strength and support.

In the context of cancer, hormone therapy– such as aromatase inhibitors (like Anastrozole) or Tamoxifen, commonly prescribed for hormone-receptor-positive breast cancers– can further reduce oestrogen levels. This can lead to joint and muscle pain, stiffness, and changes in connective tissue. Research shows that up to half of women on aromatase inhibitors experience these effects. Encouragingly, studies show that gentle exercise, stretching, and mobility work can ease these symptoms and help people stay on their treatment.

The Key takeaway: hormones change the playing field, so we simply adapt.

   • If you are peri- or post menopausal, or taking hromone therapy post-cancer, include more slow, sustained holds, gentle fascia-release movements (rolling or light stretching) and pay extra attention to joint comfort.

   • If you are younger or have more natural flexibility, focus on controlled strength through your range to keep joints stable (think of the movement as the journey and the hold as the destination- enjoy the journey, notice how each part of the body is responding as you move, instead of rushing to the destination and missing nuances along the way).

   • Whatever your age or treatment history, hydration, rest, and consistent movement all help keep tissues supple.

Stretching After Injurty or Surgery

If you’re recovering from an injury or operation, think of stretching as a conversation with your body, not a competition.

   • In the first few days– keep it gentle. Focus on easy movements that keep joints mobile– small shoulder rolls or ankle circles– no stress on the site– without forcing range

   • As healing progresses– you can add more sustained stretches and light strength work to help your body remember how to move confidently again.

   • Stretching shouldn’t hurt– if it does, STOP and adjust. Think of the conversation you are having with your body and instead of shouting, try a whisper. A mild pull or gentle release feeling is perfect.

Stretching After Cancer Treatment and Surgery

Cancer tretment can leave the body tight, tired and guarded. Scars, radiotherapy, and cording (a tight “stringy” feeling in the armpit and or arm) can all restrict movement. Follow all the guidance given by your medical team, your programme has been put together from research to give the best outcome for your surgery. Once you have completed your programme and been cleared to build on your exercise you can start a some gentle stretches. Gentle and slow are key. 

If you notice new swelling, redness, or a sharp pull, pause and check with your medical team.

For cording, gentle stretching and scar massage under the guidance of a specialist therapist can work well to manage this.

Fascia– Your body’s hidden connector

Imagine your body wrapped in a cling-film-like web that links everything together. That’s fascia– a continuous sheet of connective tissue that gives structure and transmits tension.

Some of this tissue is going to run in lines or “chains” (often called myofascial lines), a tight calf can affect your hamstrings and back, or a tight chest can pull the shoulders forward. This is why stretching one area can create a surprising “letting go” somewhere else.

Quick Answers to Common Questions

Will stretching make me weaker? Only if you hold long static stretches just before you want to sprint or jump or do a heavy lift. Otherwise, no– it supports your balance, posture and comfort.

Does stretching stop all injuries? Nope, not on it’s own. It’s a piece in a puzzle alongside strength, work, rest, nutrition and sensible progression.

How do I know I’m doing it right? You should feel gentle tension or an “opening” that eases with your breath. Sharp or pinchy pain means STOP and adjust.

Stretching isn’t about touching your toes– it’s about touching base with your body. 25-85, recovering from surgery or just feeling stiff from life, stretching keeps tissues alive, responsive and confident. Consistency beats intensity every time.