Tight Muscles-Why they may not be tight.

December 11, 2025•2 min read

Are You Always Stretching Those Pesky “Tight” Muscles?
(Upper traps, hamstrings, hip flexors... we’re looking at you.)

If you’ve been stretching these areas over and over with little lasting relief, tightness might not actually be the real issue.

Often, that “tight” feeling isn’t caused by short muscles but by your nervous system creating aprotective response.When muscles feel threatened — from lack of movement, stress, or overload — your brain can increase muscle tone to guard the area. That sensation of tightness is your body’s way of saying,“Hey, something needs attention!”rather than a signal that the tissue itself is physically shortened.

So Why Do Your Muscles Feel Tight?

There are a couple of common reasons:

A. You don’t move enough.
Many of us spend more than eight hours sitting each day. When movement is limited, muscles adapt to those positions and start to feel “tight.”
(Reminder: the minimum activity guideline recommends 150 minutes of moderate-intensity activity per week.)

B. They’re overloaded or fatigued.
Muscles can also feel tight because they’re doing too much — compensating for weakness elsewhere or working beyond their current capacity.

The Fix: Strengthen, Don’t Just Stretch

Instead of trying to “stretch away” that tightness, focus on strengthening muscles in their lengthened positions and training through a full range of motion. Strengthening in these positions improves the muscle’s tolerance to stretch and load, helping it feel less tense over time

Research supports resistance training at least two times per week to build strength, protect against disease, and maintain independence as we age.

Stretching still has its place — we love a good yoga session too! — but if you’ve been stretching without progress, it’s time to start strengthening those new ranges you’ve opened up. This helps you truly own your mobility and build resilience so your body can handle the demands you place on it.