Health & safety disclaimer

Last updated 16 October 2026

TouchToes is a stretching app for general fitness. Please read this before you start, and come back to it whenever you're not sure whether an exercise is right for you.

Not medical advice

• TouchToes gives general stretching guidance for healthy adults. It isn't medical advice, diagnosis or treatment, and it isn't physiotherapy or rehabilitation.
• TouchToes isn't intended to diagnose, treat, cure or prevent any illness, injury or medical condition.
• Your plan is set up automatically from your answers. No doctor, physiotherapist or trainer reviews them.
• Never ignore professional medical advice, or delay getting it, because of something in TouchToes.

Check with a doctor first

Talk to a doctor or physiotherapist before you start if any of these apply to you:

• You're pregnant or have recently given birth.
• You have an injury, or have had surgery recently, especially on your back, hips, knees or legs.
• You have a hip or knee replacement.
• You have back or neck problems, such as a slipped disc, sciatica or spinal stenosis.
• You have osteoporosis or low bone density. Forward folds with a rounded back can increase the risk of a spinal fracture.
• You have a heart condition, high or low blood pressure or glaucoma, or have had a stroke. Positions that bring your head below your heart may not be right for you.
• You often feel dizzy or faint, or have problems with your balance.
• You have arthritis, very loose or unstable joints, or pain that doesn't go away.
• You take medicine that affects your balance or blood pressure.
• You have any other health condition, or you're not sure whether stretching is safe for you.

Stretch within your limits

• Start gently. Muscles are often stiffer in the morning or after sitting for a long time.
• Move slowly into each stretch until you feel mild tension, never pain.
• Don't bounce or force a stretch. Don't push further to match a demonstration, the timer or an earlier session: flexibility changes from day to day.
• In standing forward folds, keep your knees soft and fold from your hips.
• Breathe steadily. Don't hold your breath.
• Come up slowly from forward folds and squats. Standing up quickly can make you dizzy.
• You can pause, skip or stop at any time. Leave out any exercise that doesn't feel right for your body.

Stop if something feels wrong

Stop right away and rest if you feel:

• Sharp, stabbing or increasing pain
• Numbness, tingling, or pain that shoots down an arm or leg
• Dizziness, light-headedness or blurred vision
• Chest pain, shortness of breath, nausea, or a racing or irregular heartbeat
• A joint giving way, or a pop or tearing feeling followed by pain

If symptoms don't settle quickly, get medical advice before you stretch again. Mild muscle soreness the next day can be normal, but pain that lasts more than a few days or gets worse should be checked. If you think you may be having a medical emergency, call your local emergency number immediately.

Make your space safe

• Use a stable, non-slip surface with room to move your arms and legs freely. A mat can help.
• Keep a wall or sturdy chair within reach for balance during standing stretches.
• Clear away anything you could trip over or knock into.
• Wear comfortable clothing and stretch barefoot or in non-slip footwear.
• Put your phone where you can see or hear it without twisting or straining. Set it on a stable surface before taking a progress photo.

Age

• TouchToes is only for adults aged 18 and over. Please don't use it if you're younger.
• Its sessions, weight goals and estimates are based on guidance for adults. If you answer that you're under 18, TouchToes stops at that question and can't be used.

Weight goals and estimates

• Stretching isn't a weight-loss method. TouchToes sessions aren't expected to change your weight on their own.
• The date shown for your goal weight is a general estimate. It assumes you lose about 0.75% of your body weight a week (0.85% if you said your days are active, 0.95% if very active), at most 1 kg (2.2 lb), within the commonly recommended range of 0.5–1% a week.
• Goal weights are limited to a BMI of at least 18.5 and to no more than 30% below your current weight. BMI is only a rough guide: it doesn't account for muscle, build, age, sex or ethnic background.
• The estimate isn't tailored nutrition or medical advice. Your diet, activity, health and any medication all make a difference.
• If you're pregnant or breastfeeding, have or have had an eating disorder, or have a health condition affected by weight change, don't aim for a lower weight without your doctor's advice. You can keep your current weight as your goal.

Results vary

• Everyone's body is different. How far you can reach depends on things like your anatomy, age, past injuries and how regularly you stretch.
• The 30-day challenge and the reach levels are goals to work towards, not promises. TouchToes can't guarantee that you'll touch your toes or reach any level, in 30 days or at all.
• Demonstrations show the general movement. Your range may look different, and that's fine.

Your responsibility

• You decide whether each exercise is right for you, and you take part within your own limits.
• Any limits on our liability are set out in the Terms of use. Nothing in this disclaimer limits your statutory rights or any liability that can't be limited by law.
• We may update this disclaimer. The date at the top shows when it last changed.