Can Foreskin Be Stretched On The Penis Head For Intercourse?

hey there
i am a 22 year old male and i am not circumsised, i have discoverd in the last
couple of hours that growing up u r meant to stretch ur foreskin so that during
intercoarse, it will stretch over the head. i was not aware of this growing up,
i had sex for the first time the other day, and it hurt a little bit.
my question is, im 22 years old, is that to late to start stretching the
foreskin?
also with the sensetivity of the head go down so it doesnt hurt?
how long will both these things take?