fit womens weekly blog

Are Your Muscle Always Tight? Here’s What To Do

It’s the epidemic nobody talks about.

No doctor mentions this (because most doctors are suffering from this in a big way)… no reporter mentions this, probably because no documentaries are made about it…

And yet, it’s the one problem most people suffer from. Even women who are in great shape.

Any guesses?

One word…

Mobility

Suffering from having muscles that are always tight, causing you pain, restricted movement, and in many cases repetitive injuries.

The best case scenario would be to add one or two yoga classes every week to your strength training habit.

(Dan and I are working on adding some yoga programs to Fit Women’s Weekly next year. We have a great yoga teacher at our studio who will help us design them.)

Yoga is the perfect pairing to high intensity strength programs and full out kettlebell programs.

However, a full yoga routine isn’t always an option and there’s something you should start doing today.

Start Moving More In Small Ways

And I mean simple movements.
  • Rolling your shoulders…
  • Gently moving your head…
  • Making circles with your hip joints…
  • Doing deep yoga squats…
  • Side to side lunges…
  • Hugging your knee in…
  • Just move!
neck mobility
Stretching and mobilizing your neck can make a HUGE difference in how you feel. I like to use a trigger ball before I start rolling my neck. And try to keep your upper body as quiet as possible.
hip circles
Hip circles… and there is another way to do these, I’ll show you below… are amazing. Mobilizing the hip joint can have a huge impact on how your body feels. There is a routine for Fit Women’s Weekly members.
side to side lunges
Side to side lunges are so importrant. You can hold on to a wall or door jam to help you get lower. But the point is to get into your inner thighs (adductors) and hips. Do this daily and you’ll feel incredible.
hug your knee low back mobility
If you have low back pain, you need to add this into your daily routine. Keep the leg you aren’t hugging down on the ground. And really squeeze your other leg. It’s great help to mobilize your SI joint and hips.

Here’s the facts. We tend to make the same movements over and over again… nearly everyday of the week.

  • We have the same morning routine 90% of the time.
  • We have the same routine during the day.
  • We sit all afternoon in our cars coming home from work.
  • We tend to do the same things every evening before we go to bed.

All of this repetitive movement causes certain muscles (depending on your movement) to get really tight.

When you add in strength training and high intensity training you cause even more tightness because your body is trying to recover.

While it’s trying to recover, you’re going about your same routine and some muscles aren’t getting the movement and blood flow they need to properly recover. So they get tight and they from adhesion’s.

An adhesion is just a small spot in the muscle fascia where blood can’t get to because it’s compressed and knotted up.

This is what causes the pain.

SO MOVE MORE!!!

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

MOVE MORE…

  • While your cooking breakfast, do some shoulder rolls… 20 in each direction.
  • When you’re at your desk, get a trigger ball and squeeze it with your toes and feet.
  • Stand up and knock out some forward bends keeping your spine straight.
  • Do some cat and cows to mobilize your spine.

By doing short spurts of movement throughout the day, you will begin to restore a full range of motion to your entire body.

It’s not going to seem like you’re doing much. And this is what holds so many women back from doing these things… but you are doing a lot. Just keep at it and your body will feel it.

In fact, I think your body will get a lot more our doing these movements than it will from walking for 10,000 steps each day.

Here are some of my favorite movements you can do throughout the day:

forward shoulder rolls
Rolling your shoulders can hurt! But if you start to do it every single day, you will be shocked at how much better your shoulders, chest and back feel. Really take them through their full range of motion.
backward shoulder rolls
Roll them backwards too. Don’t forget to go in both directions. I can’t tell you how something so simple can make such a huge impact. And you can do this anywhere.
hip movements for mobility
Here’s the other hip movement I was talking about. Pretend your rotating your leg over a tall box. This can be tough, but the more you do it, the more your hip joint will open up and move better. It’s pretty awesome!
ankle mobility drills
If you have trouble squating, you probably have tight ankles. If you wear heels… you probably have tight ankles. Sit in a low squat, keep your heels DOWN, and move around. This will begin to open your ankle joints up. You will feel great!

Cat and Cow

cat and cow
cat and cow side bend
Getting a side bend in while your in cat or even a neutral spine feels incredible. Try this even morning and you’ll instantly start feeling better as you get ready for your day.

Chest Stretch

chest stretch
Try to pull your arms up toward the ceiling. You will feel a big stretch in your shoulders and across your chest. This is a great stretch if you’re sitting all day long… which most of us are.

Deep (Yogi) Squat

deep yogi squat
assisted deep yogi squat

Listen to your body and make sure you have no pain. But sitting in this low squat every day will help. One of my mobility coaches always said… to improve in a position, you have to be in the position. So get yourself in a low squat using a door jam. But make sure you feel no pain.

Basic Hip Hinge Forward Bend

hip hinge forward bend
This is a forward bend but don’t round your spine. Keep it straight and just hinge forward. You’ll get a better stretch in your hamstrings and you’ll improve your range of motion much faster than rounding your spine. I like to do these in reps. I’ll do 5 reps of this by bending over and standing up throughout the day.

Hang… (probably from a bar)

dead hang from bar
I hate when I can’t remember names, but there is a shoulder doctor who will have all of his patients hang from a bar for days before he considers surgery. He has found that hanging can help reset the shoulder joint. It’s hard though because your grip will usually give out first. But as always, listen to your body!

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Moving is just a start

There is something else that’s easy to do throughout your day if you make the effort. And this can have a huge impact on how your body feels.

Trigger Ball Your Tight Muscles

I absolutely love trigger ball therapy. By adding the word therapy, it sounds all complex but all you’re doing is smashing and rolling your muscles to help restore blood flow.

And it works wonders.

For example, there’s a muscle in the front of your hips called the TFL (tensor facia late). It tends to be very tight on people who sit a lot during the day.

So just about everybody.

It get’s tight because it spends most of it’s time in a compressed position. This position can cause blood flow issues to the muscle and little adhesion’s in the fascia form. These are knots.

Trigger balls are the best way to perform self massage when you can’t have a real masseuse at your beck and call.

So you would roll and smash your TFL muscle and slowly over some time… maybe a week… maybe two… with some stretching… you can restore full length to the muscle.

You might just realize that it was causing knee pain… maybe back pain… but when one muscle get’s fixed it will have a cascade effect across your entire body.

TFL Smash

tfl trigger ball position
tfl trigger ball smash

Then Stretch It!

tfl and hip flexor kneeling stretch
I stretch throughout the day. But my main stretch sessions are when I finish a workout. Even if it’s a short one like in my programs. Or when I do a rolling session, I will focus on stretching then too. After rolling you have blood in your muscles and you can really work to restore your muscle length.

Here are some of my favorite places to roll:

  • Butt
  • TFL
  • Calves
  • Feet
  • Chest
  • Shoulers
  • Teres major/minor

And I encourage your to join a program like Body Burn Challenges or Strong. As a member, you get access to our Rejuvinate program.

Rejuvenate gives you small 5 minute mobility and trigger ball routines you can do throughout the day to free your body and recover faster.

There is one more thing you can do… the best thing…

Get a Regular Massage – OR – Do More Yoga

Okay, getting a regular massage (from a real masseuse) isn’t always an option because it is expensive.

But nothing beats a real person massaging you. A masseuse should know all of these muscles… how to strip and cross section them… and how to find these trigger points and break them up.

The only problem is it does take repeated massaging to get “fix” your troubled areas. That’s why trigger balls are so valuable.

But because massages are expensive…

Do more yoga with your strength training. A consistent yoga routine will really free your body up because yoga tends to take your body through it’s full range of motion joint by joint.

And you don’t need to go crazy with classes either. One good class a week is great. Two is probably better, but you don’t need much more than two a week.

  1. Your base is strength training.
  2. Have a strong cardio and conditioning habit too.
  3. Follow it up with yoga to recover faster.
  4. And eat mostly healthy, most of the time…

And your body will be the peak of perfection!

Make sure above all else, you move more throughout the day with the small movements I showed you above.

Do those little things that move the body and keep muscles from getting tight. If you do just that, I promise you after a couple weeks you will feel a HUGE difference.

If you need any specific help, join Fit Women’s Weekly or purchase a program.

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

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