Can you touch your toes? And does it matter?

I’ve been asking myself this question on and off over the years.

As someone who enjoys all that yoga has to offer but isn’t particularly flexible, I’ve been self‑critical when comparing myself to others. Should I be? Why would I be? I’ve come to realise it’s the same as being self‑critical because I have blue eyes. Touching your toes mostly reflects hamstring and back flexibility on that day; it doesn’t tell us how strong, stable or resilient your body is.

To get a sense of your own flexibility, it can help to think back to your childhood: could I do a back bend easily, touch my toes easily, etc.? If you’ve noticed a big change in your range of movement or a new sense of stiffness, it is often possible to regain some of that ease. In my 20s I noticed a marked change in my hips. They were so stiff at one point I could barely get my pants on in the morning; I felt 90. At the same time, I developed a constantly aching back even though I was active and relatively fit. That increase in stiffness likely reflected changes in how my nervous system regulated muscle tension, along with everyday habits and loading patterns—my body had learned to hold more tension and move through a smaller range.

I’m happy to say, now in my 50s, I haven’t had back pain for a very long time, and I can touch my toes most days.

As with many things, some of us are born more flexible than others, and those of us who aren’t very flexible can be impressed by those who are. How flexible we are is strongly influenced by the proteins that make up our connective tissues—collagen and others in ligaments, tendons and joint capsules. Genetic differences mean some people naturally have looser, more elastic tissues, while others have stiffer, more supportive ones. Twin studies suggest up to around 60% of the variation in flexibility between adults is due to genetics. About 10% of the population are what we would call hypermobile—our very flexible friends. Those people who do the “impossible” yoga poses. Being naturally flexible has its advantages, especially for some professions such as dancers, gymnasts, musicians, athletes, contortionists… you get the picture.

However, some of our more flexible friends can be prone to joint problems, especially if their muscles don’t provide enough support. Poor postural and movement habits can be unhelpful for everyone but can have a more pronounced effect on someone who is very naturally flexible, through no fault of their own. For people who are very flexible, having a strong, toned and balanced muscular system is really important to give the joints the extra support they need to be healthy and prevent injury.

I work with a range of people from 11 to 84 years old and I suspect some of them are hypermobile. Some have subsequently been diagnosed by a doctor. Being hypermobile isn’t in itself a problem but can develop into difficulties if, for example, someone has relatively low muscle tone, is quite sedentary, or has developed movement habits that create chronically tense muscles. If this sounds like you, I would encourage you to find out more; my clients have really benefitted from understanding their bodies better and how hypermobility makes them experience life differently to most people.

In terms of looking after yourself through exercise, if you are really flexible or have been told you’re hypermobile, my advice is: take care not to stretch to your full capacity, especially under load. Enjoy the range of movement to enhance blood flow and improve muscle tone, but recent guidance for hypermobile joints emphasises building strength and control in the mid‑range of motion, using slow, controlled movements and avoiding “hanging” on your joints at the extremes. Stretching too far (although it may feel good) can take your joints beyond a range your muscles can safely control and cause problems over time. If you suspect this is you and would like to know more, visit www.hypermobility.org.

If, on the other hand, you develop stiff, inflexible joints, again, don’t push it. Enjoy activities that give your body a comfortable full range of movement. Pushing hard into a stretch triggers protective reflexes that make the muscle tighten to avoid injury. For most people, the most helpful approach is regular, comfortable movement through a full but manageable range. This can reduce stiffness and pain over time, especially when combined with general activity and some strength work.

However flexible you are or are not, giving your body a chance to engage in a full range of movement like in yoga and tai chi or any moderate exercise is going to be good. Good for blood flow and healing, joint health and developing healthy muscle tone but don’t push it. Build it up very gradually.

You don’t need marathon stretching sessions to make a difference. Recent research suggests that for most people, quite small amounts of stretching are enough to improve flexibility – roughly four minutes total per muscle in a session, or about ten minutes per week per muscle group. Stretching beyond this doesn’t add much extra benefit for most adults.

If you’re after bigger strength changes, make strength work your main focus and use stretching as a helpful extra.

The thing that has improved my own flexibility has been developing awareness of muscular holding patterns from poor postural habits and learning to let the chronic tension go, allowing my body to move with greater ease.

It takes time as it’s like learning any new skill. Alexander Technique lessons help people notice and reduce unnecessary muscular effort and habitual patterns of tension. Over time, this can change how the nervous system organises movement, so joints move more freely and muscles work in a more balanced, elastic way. Muscle and joint pain can drop away through this process.

In a nutshell, there is a balance to be found between flexible and inflexible, and for both, a sedentary way of life is detrimental. Research now suggests that stretching alone isn’t a primary way to prevent injury, change posture, or speed recovery. The biggest wins come from regular movement, varied activities you enjoy, and building a reasonably strong, well‑coordinated musculoskeletal system. Stretching can be a helpful part of that, especially for comfort and range, but it works best alongside strength and coordination work.

A strong, balanced, healthy musculoskeletal system protects us from stiffness, pain and injury, makes us feel more confident and happier all round. If you suspect you are struggling with hypermobility, Alexander Technique lessons can be invaluable.