New Study Reveals the Secret to Gaining Flexibility
Most people assume that stretching lengthens the muscles, making them more flexible. But it’s not quite that simple.
Muscles don’t stretch like rubber bands. What we’re actually doing when we "stretch" has more to do with teaching our body how to relax and release tension than physically reshaping our muscles.
Muscles tend to release more when the nervous system feels safe enough to let go.
So instead of forcing a muscle to stretch, Therapeutic Yoga focuses on creating the right conditions for release—through relaxation, mindful breathing, the support of props, intentional movement, and a felt sense of safety in the body.
So what’s really happening in your body as you become more flexible over time?
There’s a brand-new study that dives deep into how stretching actually works.
A 2025 systematic review and meta-analysis published just a few days ago looked at 65 studies and over 2,500 people to explore what contributes to flexibility gains—and whether those changes are different in the short term vs. the long term.
Study Title:
Mechanisms Underlying Range of Motion Improvements Following Acute and Chronic Static Stretching: A Systematic Review, Meta-analysis and Multivariate Meta-regression
Here’s what they found:
When you stretch once, it can help your muscles feel a little looser—especially if you stretch with moderate to high effort. But to become more flexible and feel more at ease going deeper into a stretch, you need to stretch consistently over time.
Stretching doesn’t physically lengthen your muscles much. Instead, it helps your nervous system feel safer and teaches your body to tolerate more range. Over time, stretching can also reduce muscle stiffness—but most of the gains come from your body and brain learning to let go.
These findings held true across different ages, sexes, and starting levels of flexibility.
The Bottom Line
Long-term flexibility comes from nervous system adaptation and reduced muscle stiffness—not necessarily from your muscles getting longer.
If you're stretching before a workout and want a short-term effect, aim for a moderate to intense stretch to temporarily loosen things up. But if you're looking for lasting change, consistency is key.
Flexibility is less about reshaping your muscles—and more about retraining your nervous system.
That’s exactly why we practice the way we do in Therapeutic Yoga.
Each class is intentionally designed to deepen your mind-body connection, creating a sense of safety and support so your nervous system can unwind—and your range of motion can naturally expand over time.
Book your next Therapeutic Yoga class with us—either in person or online—and give your body the care it deserves.
If you feel called to explore this work more deeply, I want to invite you to join me for my upcoming online Therapeutic Yoga Teacher Training. Click here to get all the details and take the next step in your journey.
