by Ruth Delahunty
Yoga expert
Ruth is a member of the Yoga Medicine ® Therapeutic Specialist team and creator of the Yogaru, 108 Asana yoga sequencing cards. She has been teaching yoga for more than 15 years.
Stretching to unlock mobility is key in creating a foundation to feel stronger and more energised in midlife. When combined with consistency and intention, stretching improves how your body performs, how efficiently it recovers, and how deeply you connect with yourself every single day. It’s also a lovely thing to do!
To truly thrive and sustain your vitality, we focus on three essential pillars:
- Movement: Training to build the physical strength, capability and confidence you need to take on the world.
- Maintenance: Prioritising recovery and sustainable habits – like flexibility and restorative work – to fuel long-term progress.
- Mental health: Keeping your mind healthy to ensure you stay grounded, focused and connected to your goals.
When you align your movement, maintenance and mindset, you stop fighting against your body and start working with it. This is how we create a “stronger you” for life.
Why stretching is a key part of recovery to fuel long-term progress
Stretching is often thought of simply as a way to improve flexibility, but its effects reach far beyond lengthening muscles.
Done regularly and with the right approach, stretching supports fascia health, nervous system regulation, recovery, circulation, and even sleep.
Understanding how and when to stretch – and how deeply to work – can make the difference between simply pulling on tissues and creating meaningful, long-term change.
Muscles and fascia working together
When you stretch, you are affecting both muscle and fascia – you can’t stretch one without the other. Fascia wraps around and runs through muscles and is often the first line of resistance in a stretch. If fascia is dehydrated or sticky, it restricts the glide between tissue layers and limits how effectively a muscle can lengthen. Myofascial release (MFR) before stretching helps unlock these layers and improves stretch potential.
Passive static stretching and range of movement
Passive static stretching is particularly effective for long-term changes in range of motion. You don’t necessarily need long holds. Around one minute per muscle group, five times per week, is enough to create change. The key is settling into the pose quickly and allowing the tissues to soften rather than forcing depth.
When to stretch
Before sport or training, dynamic movement (such as sun salutations) or MFR (myofascial release) is generally more appropriate. These approaches help prepare range of motion while maintaining elastic energy in the muscles – something needed for performance. Passive static stretching is better after activity, at the end of the day, or the following day.
This supports hydration of tissues, reduces or relieves DOMS, and speeds recovery.
Supporting the nervous system and recovery
Stretching supports the parasympathetic nervous system (PNS), which is critical for recovery – especially for sports enthusiasts and athletes preparing for their next session. Stress plays a major role in health, and gentle stretching can increase heart rate variability (HRV), a measure of how well the body handles stress and recovers. You don’t need to stretch deeply to get this benefit. Working at around 50–70% of your range of motion is ideal. Relaxing into the pose is more effective than chasing end range or pushing toward discomfort. When gentle tension is applied to connective tissue, fibroblasts respond by remodelling the collagen matrix. Over time, this contributes to healthier, more adaptable tissue.
Anti-inflammatory and sleep support
Passive static stretching appears to have anti-inflammatory effects and can be particularly helpful in the evening. Stretching at night may support circadian rhythm, promote relaxation, and prepare the body for sleep.
Cardiovascular and arterial health
There is also growing evidence that stretching benefits cardiovascular health. Inactivity is a risk factor for reduced arterial function, while movement supports vascular health. Passive stretching has been shown to reduce arterial stiffness and improve circulation – sometimes even after a single session. The stretches don’t need to be complex; simple, consistent work is enough.
How deep should you go?
Individuality matters. Everybody has different areas of tightness and different skeletal structures. A healthy stretch is a gentle, even pull through the tissue – well before the sensation of a strong stretch. Think of melting the tissue rather than tightening it like piano strings. Soften, relax, and allow stillness. This is where the real benefits happen.
Creating a “stronger you” for life
When you align your movement, maintenance and mindset, you stop fighting against your body and start working with it. Stretching is a key part of this recovery process, especially when it is done well and regularly. Stretching supports fascia health, nervous system regulation, recovery, circulation, and even sleep.