text: can you gain flexibility solely through exercise?  stretching makes my muscles worse, even when i'm gentle   no.  and stretching should not make your muscles worse unless you are doing it wrong. it would be best if you could find a trainer to go over stretching with you, or get a exercise cd that covers stretching well. posture is important, stretch only until you feel resistance, not pain, and never bounce.  hold the stretched position for a count of 30, unless pain starts, then release and try later with less extension.