Podcast Summary: What's That Rash? – "Should you be flexible enough to touch your toes?"
Host: ABC News
Date: October 14, 2025
Overview
This episode tackles a familiar yet nuanced health question: Is being flexible enough to touch your toes genuinely important for your health? Hosts Norman Swan (D) and co-host (B) discuss the science of flexibility, the difference between flexibility and mobility, genetic and gender factors, the health impacts of stretching, and practical recommendations for safe and effective stretching routines. Listener Geoff's question about touching his toes and flexibility measurement anchors the episode, and the hosts offer evidence-based insights while sharing personal anecdotes and playful banter.
Key Discussion Points
1. Can You Touch Your Toes? (01:06–01:44)
- Both hosts physically try touching their toes on-air.
- D: “Oh, well, that’s easy. Yeah, I can.” [01:22]
- B: “Can you put your hands flat on the ground? Wait...”
- D: “No, that’s a step too far. But I can touch my toes.” [01:38]
- Norman reveals he couldn’t touch his toes six months ago but can now, crediting Pilates.
- D: “I couldn’t do that six months ago, by the way.” [01:44]
- D attributes improvement to Pilates: “Yep.” [01:54]
2. Definitions: Flexibility vs. Mobility (04:07–05:03)
- Mobility: Ability to move freely and easily through life.
- Flexibility: Soft tissues (muscles, tendons, ligaments) around joints and their range of motion.
- D: “If they are shortened and tight, then you just don’t get a full range of motion out of that joint…” [05:03]
3. Determinants of Flexibility: Genetics, Gender, and Training (05:25–07:26)
- There’s a genetic component to flexibility (e.g., contortionists, Ehler Danlos syndrome).
- D: “They found genes that actually do predict whether or not you are flexible...” [05:39]
- Gender differences are significant—generally, women are more flexible.
- D: “Oestrogen...does make your tissues more flexible and your pelvis is probably...a different shape to a male pelvis…” [06:59]
- Training and culture also matter (e.g., yoga, gymnastics).
- D: "And you’ve also trained yourself over the years to have stretched...flexible muscles and tendons.” [07:19]
4. Does Stretching Prevent Injury or Soreness? (07:45–08:36)
- Stretching does not prevent delayed onset muscle soreness.
- D: “Stretching makes no difference to delayed onset muscle soreness after a period of exercise.” [07:54]
- Little evidence stretching alone prevents injury.
- D: “There’s also very little evidence that stretching prevents injury.” [08:26]
- Over-stretching without strengthening may actually expose joints to greater injury risk.
- D: “If you stretch without strengthening your muscles, you may actually expose your joints more to injury...” [08:36]
5. The Science and Types of Stretching (09:41–13:31)
- Static stretching: Holding a stretch in one position, typically after exercise.
- Dynamic stretching: Stretching with movement (e.g., controlled calf raises).
- PNF (Proprioceptive Neuromuscular Facilitation): Involves resistance, often therapist-assisted; complex but can improve performance if done after exercise.
- D: “If you do [PNF] before sport or exercise, you actually reduce performance. But if you do it after exercise, subsequent performance goes up.” [11:58]
- Regular stretching can increase power by improving contraction length/range.
- D: “If you stretch and you increase the range of motion, your muscles and ligaments lengthen over time a little bit…” [13:11]
6. Flexibility and Health: What Does the Evidence Say? (13:31–15:10)
- Stretching alone doesn’t significantly build muscle (“muscle hypertrophy”) but can enhance the effect of strengthening exercises.
- D: “Stretching itself probably does not have a significant effect on...muscle hypertrophy. It may have a little, but not a lot.” [13:51]
- Cardiovascular health: Some suggestion stretching may help by making arteries more flexible (better blood pressure), but evidence is not strong.
- D: “Not really proven, but there’s no evidence that it does you any harm.” [14:42]
7. Flexibility, Aging, and Quality of Life (15:10–15:50)
- Flexibility important for daily living and independence in older age (e.g., tying shoes, balance, avoiding falls).
- B: “A base level of flexibility is required for those sorts of self-care tasks.” [15:25]
- D: “If you’re stiff, you just don’t have the error margin if you like when you get into strife.” [15:41]
8. Practical Experience: Norman’s Pilates Journey (15:50–16:54)
- Norman’s flexibility improved from attending Pilates twice weekly.
- D: “I just wanted...to be less unco and less stiff.” [16:22]
- Foam rolling offers similar stretching benefits for function.
- D: “But the evidence would suggest that a foam roller is pretty good…” [16:54]
9. Stretching and Exercise Routine Recommendations (17:06–18:41)
- No evidence stretching before exercise prevents injury or boosts performance.
- D: “There’s no evidence that stretching before exercise as part of a warm up routine prevents injury or improves performance.” [17:13]
- What to do: Follow the American College of Sports Medicine guidelines:
- Stretch major muscle groups (neck, shoulders, chest, trunk, lower back, hips, legs, ankles) 2–3 times/week.
- Spend about 1 minute per stretch (can be broken into shorter holds/repeats).
- Seek guidance if unsure (physio, reputable YouTube guides).
- D: “So you know, if you can hold a particular stretch for 15 seconds, only repeat it three times. But ideally extend that and extend that. So it’s for about a minute.” [18:30]
10. Middle Splits: Laughs and Cautions (throughout)
- Advice: Don’t attempt a middle split unsupervised—jokingly suggest calling for medical help if stuck.
- D: “Just make sure there’s a health professional there nearby to help you out of it.” [18:55]
- B: “Yeah, or a phone nearby so you can dial triple zero if you’ve stretched too far.” [19:03]
Notable Quotes & Moments
- “If you can touch your toes with straight legs, you are more flexible by definition.” – D [09:41]
- “You want to be able to tie your shoes, you want to be able to wash yourself in the shower...A base level of flexibility is required for those sorts of self-care tasks.” – B [15:25]
- “If you stretch without strengthening your muscles, you may actually expose your joints more to injury…” – D [08:36]
- “Foam roller is pretty good for the sort of benefits that you get out of stretching, which is about function.” – D [16:54]
- “What you want as you get older are larger, stronger muscles. Stretching itself probably does not have a significant effect…It probably facilitates the process of muscle strengthening…” – D [13:51]
- “We just cannot help you with a middle split. You're on your own on that one.” – D [18:55]
Timestamps of Major Segments
- 01:06–01:44 – Hosts attempt to touch their toes and discuss initial thoughts
- 02:11–03:37 – Listener Geoff’s question; discussion of flexibility measurement and the elusive middle split
- 04:07–05:03 – Key definitions: flexibility vs. mobility
- 05:25–07:26 – Genetics, gender, and training: determinants of flexibility
- 07:45–08:36 – Stretching, injury prevention, and soreness: What does the evidence say?
- 09:41–13:31 – The science of stretching: Static, dynamic, PNF, and performance
- 13:31–15:50 – Impact on general health, aging, and quality of life
- 15:50–16:54 – Norman’s Pilates experience; practical stretching approaches
- 17:06–18:41 – Evidence-based recommendations for improving flexibility
- 18:41–19:03 – Safety and sense of humor about ambitious stretching goals
Conclusion
The episode dispels common myths about stretching and flexibility. Touching your toes is a practical flexibility test but isn’t the sole standard. Stretching alone doesn’t prevent soreness or injury, nor does it singularly build strength. It does boost mobility and can enhance quality of life, especially when combined with strengthening exercises. Evidence-based routine: Stretch major muscle groups 2–3 times per week for about a minute each, and focus on function and mobility rather than party tricks like the middle split. Most importantly, flexibility is personal—genetics, training history, and even gender all play a role.
If you want to improve your flexibility:
- Combine stretching with strengthening exercises
- Be guided by reputable sources (exercise professionals, physiotherapists, verified guidelines)
- Remember: Flexibility supports life’s basics and graceful aging, but you don’t need to touch your toes to be “healthy.”
For feedback or your own health questions, email: thatrashbc.net.au