The evidence for stretching improving flexibility and joint range of motion is robust — multiple meta-analyses confirm meaningful gains from regular programmes of two weeks or more, across all ages. Static and PNF (proprioceptive neuromuscular facilitation) stretching produce the largest long-term flexibility gains; dynamic stretching is well-suited to pre-activity warm-ups. Stretching improves gait speed and balance in older adults, with direct implications for fall prevention and independence. The widely held belief that post-exercise stretching speeds recovery or reduces muscle soreness is not supported — systematic reviews consistently show no meaningful benefit over passive rest for delayed-onset soreness, strength, or performance. Evidence for cardiovascular benefits (reduced arterial stiffness, lower resting blood pressure) is emerging and moderate; programmes typically require months of consistent practice and benefits reverse with detraining. Mental health claims for stretching alone are limited; strong evidence for relaxation and anxiety reduction comes from broader practices — yoga and progressive muscle relaxation — that incorporate stretching alongside breathwork and mindfulness. Strength training can produce ROM gains comparable to dedicated stretching. The practical prescription is simple: consistent, progressive flexibility work for major muscle groups, at least two to three times per week, done carefully and without forcing range.