Is Stretching A Waste Of Time?

That’s a question I’ve been asked more than once and honestly… my answer is: it depends.

It depends on your goals.
It depends on how you’re using it.
And most importantly — it depends on why you’re doing it.

Here’s the thing: no form of movement is “useless” if it’s something that makes you feel good and helps you reconnect with your body.

That’s why I love our gentle MOVEHAPPY yoga classes on Wednesdays — both the chair version and the mat-based practices. They’re such a beautiful mid-week reset. Members often tell me they feel lighter, calmer and more grounded after just 30 minutes. That is valuable.

But let’s bust a few common myths while we’re here:

💬 Myth #1: You should stretch if you have a bad back.

Stretching can absolutely help with short-term relief. It can feel amazing when you’re stiff or tense. But if your back is sore all the time? Stretching alone probably isn’t the full answer.

Often, ongoing aches and pains stem from imbalances — muscles that are underused, joints that aren’t being supported properly or movement patterns that put too much pressure in one area (like sitting too much).

In that case, strengthening is key.

What your back actually needs might be a stronger core, glutes that activate properly and more control through your range of motion. Stretching can play a role — but it’s not the main solution.

💬 Myth #2: The deeper you stretch, the better.

Nope. Let’s drop the idea that your hamstrings (or hips or shoulders) are “better” if you can fold them in half.

In yoga, we talk about finding your edge. That means the place where you feel sensation, but not pain. You’re present, breathing, aware. You’re not forcing your body into a shape it’s not ready for — you’re exploring what’s available right now.

That’s where change happens — not in pushing, but in practicing.

💬 Myth #3: Stretching will “fix” tight muscles.

Sometimes tightness isn’t really about short muscles — it’s about protective tension. Your body might be holding on because it doesn’t feel stable or safe in certain movements.

In those cases, what you really need is strength.

Strength builds trust. It tells your body: “Hey, we’re supported now. You can let go.”

A great example? If your hips always feel tight, no matter how much you stretch them — adding glute and core work (for example) might be the missing piece.

💬 Myth #4: If you're not sore or tight, you don't need to stretch.

Let’s clear this one up.

Stretching isn’t just for when your body feels stiff or sore — it’s a tool that supports your overall mobility, recovery and wellbeing, every single day.

Here’s the deal: most people only think to stretch when something feels off. Tight hamstrings? Sore neck? Cue the stretching. But waiting for discomfort to stretch is like only brushing your teeth when you feel a cavity coming on — too late 😬

So… is stretching useless?

Not at all.

Stretching can be calming. It can be grounding. It can help you breathe deeper, sleep better, and feel more at home in your body. It just works best when it’s part of your movement toolbox — not the only tool.

At MOVEHAPPY, we believe in a full-body, gentle approach that meets you where you’re at. We include strength, cardio, mobility AND stretching — because your body thrives with variety, consistency and care.

If you’ve been feeling stiff, overwhelmed, or like you’re not sure where to start… maybe all you need is a feel-good yoga class and a community that cheers you on 💛

 "See you" in class 🫶 

Sarah McFadyen
Founder of MOVEHAPPY