What You Need to Know Before Going to a Stretching Studio

Boutique specialty fitness studios offer assisted stretching to improve mobility and flexibility. But are they worth the cost for older adults?

Allison Torres Burtka,

AARP

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Published November 11, 2025

illustrated gif of a stretching specialist stretching a mans arm over his head

A good stretch can feel great — but is it better to have it assisted or do it on your own?

Tara Jacoby

Key takeaways

My experience at StretchLab
My experience at Stretch Zone
Is a stretching studio right for you?
Things to keep in mind
Stretches you can do yourself

When you’re in your 30s and 40s, you may chase strength or endurance: heavier weights, longer runs. But after 50, what your body really craves might be something quieter but just as good for you: a solid stretch.

And we all should be stretching more. Studies show that stretching can improve multiple health conditions as we age, including joint pain (European Journal of Applied Physiology study, March 2025) and balance (International Journal of Health Sciences, 2016); it may even keep us walking longer (Geriatric Nursing, February 2025), which has its own health benefits.

As someone who is about to turn 50 and has been running for decades, practicing yoga and completed a few rounds of physical therapy, I have felt the benefits of stretching, but I know I should do more of it.

Recently, while leaving a yoga class in West Bloomfield, Michigan, I passed a StretchLab with a large sign advertising “Half off your first stretch!” Inside was a row of tables, a bit like a physical therapy office. Studios like this offer “assisted stretching,” meaning a practitioner would help stretch me, rather than me stretching myself.

One-on-one assisted stretching studios are popping up in shopping centers everywhere. StretchMed has about 40 locations across the U.S., with 37 listed as “opening soon,” while Stretch*d is only in New York and California. Two of the bigger chains, Stretch Zone and StretchLab, have hundreds of locations across the U.S., with more planned openings from both. The popularity is obvious, but would a stretching studio offer much beyond what I can do on my own? How do they decide which stretches to do? Is it similar to physical therapy? And does insurance cover it?

To learn more, I signed up for stretch sessions at Stretch Zone and StretchLab. Both involved one-on-one stretch sessions on a sturdy table or bench. At each session, the practitioner first asked me about the issues I’d been dealing with, how I felt and what I hoped to achieve during the session. Here’s how it went.

My experience at StretchLab

stretchlab flexologist perfoming an assisted chest stretch

StretchLab “flexologists” go through the company’s proprietary training program and often include personal trainers, massage therapists, and yoga and Pilates instructors.

Courtesy StretchLab

StretchLab is the largest assisted stretching brand, with over 500 studios in the U.S. and Canada and has been around since 2015. The cost varies by location, but for me it was $49 for the first 50-minute stretch and then $159 for three 25-minute sessions. StretchLab sessions are either 50 or 25 minutes long. I did two sessions and opted for 50 minutes each time.

At my first session, I was asked to do a few squats in front of a camera, and a program on a tablet highlighted my weak and tight areas based on my movements. It’s StretchLab’s proprietary technology, called MAPS (for Mobility, Activation, Posture, and Symmetry), and it uses 3-D imaging to identify imbalances in your movements and tailor stretches to your needs.

Along with the MAPS info, I also talked to my practitioner, Sara, about my typical pain points — my lower back and right hip. She said we’d work on those areas as well as others that were tight.

StretchLab practitioners, called “flexologists,” go through the company’s proprietary training program, which includes education on the muscular system and proper technique, says Kelsey Kerr, StretchLab’s director of training and experience. Flexologists must complete around 15 hours of online theory training on anatomy and stretching programs and pass a knowledge exam. They must also attend a two-day in-person training, which includes hands-on application of their online training, plus a performance exam.

To interview for a position, potential flexologists must have completed a four-year degree in a health and wellness field, or have an active certification in a related field, such as personal training, massage therapy, or yoga instruction. Each flexologist “has a foundation of knowledge in anatomy and body mechanics, giving them a deep understanding of how the body moves and functions,” says Natalie Beyer, a master flexologist at StretchLab in Los Angeles.

stretchlab practitioners stretching people

Both Stretch Zone and StretchLab (above) use proprioceptive neuromuscular facilitation (PNF) stretching, which combines passive stretching with muscle contraction.

Courtesy StretchLab

At StretchLab, both sessions took a full-body approach, and both included hamstring and hip stretches. The first session, with Sara, included some proprioceptive neuromuscular facilitation (PNF) stretching, which combines passive stretching with muscle contraction.

“[PNF is] like a hold-and-then-relax technique,” says Ben Yamuder, an exercise physiologist at Hospital for Special Surgery in New York City. With PNF, after you contract the muscle (or resist), you release. “Once you go to stretch again, you can actually get a little bit further,” Yamuder says.

So for a hamstring stretch, I lay on my back, and the practitioner lifted my leg up to around a 90-degree angle, holding it in place against her shoulder. I then pushed against her shoulder for a few seconds, then released my leg and moved it around before doing the same stretch again. It felt good, and my leg went further into the stretch the second time.

My second session, with a flexologist named Emily, didn’t include any PNF stretching, but she used a massage gun on my back and legs for a few minutes at the beginning and did a bit of manual neck massage at the end, which felt great.

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Sessions at StretchLab encourage stress relief and awareness of your body, Beyer says, “using slow breathing and guided movement to release tension and reconnect with the body — benefits many people over 50 find restorative.”

Stretch Zone practitioner stretching a man's leg

Stretch Zone practitioners are certified in the Stretch Zone Method, a 40-hour training program. They typically come from related backgrounds, such as massage therapy, physical therapy and personal training.

Courtesy Stretch Zone

My experience at Stretch Zone

Stretch Zone has over 400 locations across the U.S. and was founded in 2004. Its sessions are 30 minutes long, and prices vary by location. My first stretch was free; after that, it was $50 per stretch if I wanted to go weekly, but I needed to sign up for a contract. (And after the initial stretch, they threw in a second free stretch before making me sign up.)

Stretch Zone practitioners are certified in the Stretch Zone Method, a 40-hour training program recognized by the National Certification Board for Therapeutic Massage & Bodywork, according to Lindsey McFadden, Chief Marketing Officer for Stretch Zone. “All of our practitioners must undergo a rigorous training program and pass a practical, hands-on exam prior to being certified. Most of our practitioners have a background in personal training, physical therapy or bodywork prior to entering our training program,” says McFadden. Practitioners must pass a virtual course and exam, then attend a hands-on training course with another exam, and be recertified annually.

I was impressed by how easily the practitioner, Chris, sensed how far I should go into each stretch. My first session with him was more of an assessment to test my range of motion in various stretches. As he moved me into each one, he asked me to indicate when it reached a certain level of comfort, before the stretch felt too strong. He used a number scale from 1 to 9: 3 was easy/comfortable, 5 was mid, and 7 was strong but not painful. In this first session, he asked me to tell him to stop at 5.

During my second session with Chris, he knew exactly the point to hold my stretch. My right hip was particularly tight that day, so my stretches focused on that and my hamstrings. When I walked out, my hip felt much looser.

Because I let my practitioners know at each session, at both studios, that my problem areas are my lower back and right hip, they both did versions of the same hamstring stretch as well as various hip stretches.

Stretch Zone uses a patented system of straps attached to tables to hold you in place and isolate certain muscles. For example, during some stretches on the left side of my body, Chris strapped my right leg down so my right leg and hip wouldn’t slide around or lift up off the table. It felt comfortable and secure and seemed to help target the right muscles.

Is a stretching studio right for you?

A stretch studio might be a good idea if you’re not likely to stretch regularly enough on your own. “I think having an appointment to actually get yourself up and go somewhere, no matter what, is a great piece of accountability,” Yamuder says.

I appreciated that the practitioners at both studios showed me stretches that I can do on my own, and I plan to add them to my rotation. Neither studio gave me any handouts or links to videos of stretches, but they were easy to remember. The stretch sessions were relaxing, but they didn’t feel as indulgent as getting a massage. Still, they forced me to block out time for myself to do something good for my health. Health insurance may cover visits to stretching studios, so check with your provider. Both franchises also suggest looking into FSA/HSA funds.

We should stretch every day, or at least every other day, to maintain good posture and balance, says Dr. Michael Fredericson, professor and director of Stanford Lifestyle Medicine, an initiative at Stanford University that promotes health and longevity through evidence-based lifestyle interventions. “As people get older, they tend to get more bent over... and their movements become much more restricted,” which can limit their range of motion. Stretching regularly combats that process.

Yamuder also notes that assisted stretching can help if you don't have much fitness or athletic experience. “If you don’t know what stretches to do, or you’re so tight that it really helps to have somebody kind of take you into the proper motion,” then a stretch studio makes sense, Fredericson adds.

People who are sedentary can benefit most from assisted stretching because they have the most muscle imbalances, according to Yamuder. “When you’re sitting a lot, what can happen is your hip flexors get very tight and shortened, [and] your hamstrings can shorten and get tight. And that’s why you start to see some of the hunching of the back, and you can’t fully extend at the hips.”

Beyer explains: “Assisted stretching helps improve tissue elasticity and joint range of motion, reducing the risk of injury and supporting better posture. The stretches also correct imbalances caused by years of repetitive movement or prolonged sitting, making it easier to move freely and comfortably.”

But is assisted stretching any better than stretching on your own? Not necessarily. Working with someone else can help you achieve a deeper stretch and may provide a slight edge in flexibility. It may also be more beneficial for people with mobility limitations. However, research indicates that the gap between assisted and self-stretching is relatively small when done correctly. A 2012 study in The Journal of Strength and Conditioning Research of 13 active adults compared partner-assisted PNF stretching, unassisted PNF using straps, and static stretching. It found that everyone experienced flexibility gains, and all methods improved hip-joint range of motion significantly, but there was no statistically significant difference between assisted and unassisted PNF stretching.

“If you have the know-how, and you know exactly what stretches that you need to do to target certain muscle groups, I don’t think it’s necessary to actually go and pay for a stretch session,” but scheduling it makes it more nonnegotiable, Yamuder says.

In addition, keep in mind that assisted stretching is not a replacement for physical therapy, Yamuder cautions. “If you’re experiencing joint pain, definitely speak to a doctor, or a doctor of physical therapy, even before going to a stretch studio,” he says. Even though these practitioners undergo some training, they may not be qualified to recognize and address health-related causes for pain or stiffness, and you’d be better off seeing a physical therapist who has the expertise and training to treat you correctly.

Things to keep in mind

Stretching is important, but we still need regular cardiovascular exercise and resistance training. Stretching is “more of a complement to regular exercise,” says Yamuder.

When you do static stretching on your own, Fredericson recommends doing it after you’re warmed up, such as after exercising or after a hot bath. Then you can relax into the stretch and hold it for at least 30 seconds, “where you’re feeling the tissues relax, you’re feeling the stretch in what I would call the meat of the muscle. You don’t want to feel it near the joint.”

Yamuder says that if we don’t make the effort to maintain our strength, mobility and flexibility as we age, our activities of daily living — getting into and out of a chair, going up and down stairs, reaching for something on the top shelf — will become more difficult.

“At the end of the day, you need to put in a little bit of work to improve your overall health, and stretching is just one piece of the pie,” he says.

Stretches you can do yourself

Everyone has different needs, but here are some examples of stretches that you can do on your own, recommended by StretchLab’s Natalie Beyer.

Hamstrings: Either seated or lying down, use a strap around your foot to stretch your hamstring. “Tight hamstrings can limit mobility, contribute to low back pain, and make walking or bending more difficult,” says Beyer.

Chest: Standing in a doorway with your arms out against the sides of the wall at shoulder height, gently lean forward until you feel the stretch across your chest. Stretching the chest helps counteract a rounded posture, Beyer says.

Hip flexors: In a half-kneel, put one knee on the floor and the other foot forward. Tuck your tailbone slightly, and lean forward gently. “Tight hip flexors can affect gait, balance and lower back comfort. Keeping them lengthened supports upright posture and easier walking,” Beyer explains.

Back: Lying on your back with your knees bent, drop both knees to one side while keeping your shoulders grounded. Beyer says this stretch encourages spinal mobility, improves circulation to the back muscles and supports everyday movements like turning and reaching.

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Allison Torres Burtka is a freelance writer and editor based in Michigan. Her writing about health, wellness and sports has appeared in National Geographic, Outside, The Guardian, Harvard Public Health, Well+Good, EatingWell, WebMD, Runner’s World and other publications. To see more of her work, visit atburtka.journoportfolio.com.