Everyone, at some point, has complained of muscle stiffness. Runners often complain of tight hamstrings after long runs. Those who work in front of computers for long hours often complain of a stiff neck. Given these observations, it would appear that muscle stiffness is directly related to physical stress.
Why do muscles get hard?
Muscle stiffness is not necessarily the direct result of excessive stress on the tight muscle, but rather a response to a lack of muscle balance in a given joint. When muscles tense, they do so for a good reason. The nervous system always receives information about the readiness of all the muscles involved. When a muscle is not ready for the perceived physical load, the nervous system will recruit a different muscle that may be suitable for the given job. For example, when the gluteal muscles are not ready, they weaken. The hamstring is often recruited to compensate for weak excess. Although the hamstring is a suitable option, it is not optimal for the job. The result of this compensation is a poor quality of movement and, of course, muscle tightness around the hip.
Flexibility Methods
There are many ways one can regain flexibility. The following are some common methods used to increase flexibility.
Passive Stretch
This is the most common method of stretching. During a passive stretch one brings a muscle into a position where a stretch is felt. The position is held still most often for 20-30 seconds. Although this method is very effective for stretching specific muscles, it does not treat weak muscles that are not recruited by the nervous system.
active stretching
During an active stretch, one set of muscles contracts and in doing so stretches the opposing set of muscles. For example, the hamstrings can be stretched by contracting the quads and lifting the foot. For those who are more flexible, the stretch can be performed on the back while bringing the leg closer to the body. This method treats both weak and tight muscles. Active stretches are great exercises to start with in the morning; however, they can be too aggressive for very unstable joints.
isometrics
This method is less common but (in my opinion) one of the most effective and safe methods to lose tight muscles. The concept is quite simple; Find a range of motion where there is restriction (tightness) and perform a series of light contractions in the direction of that motion, just before you feel the tension. For example, a client has a tight upper back and one arm does not cross the chest as much as the other. The client can stand parallel to a wall and press the arm against it for about 10 seconds. The exercise can be repeated and progressed to a greater range of motion with each repetition.
dynamic stretch
Dynamic stretching is very similar to active stretching. The difference is speed. During dynamic stretching, the movements are fast. A good example would be walking and kicking your leg up. This method is great for warming up before sports, however it is not recommended for very tight muscles.
Balance and stability exercise.
As mentioned above, flexibility is positively correlated with balance and stability. A good progression of stability exercises can help you regain control of all the muscles in a joint. Once the nervous system recognizes that a joint is stable, tension is simply no longer needed and therefore flexibility should increase. The key, however, is a careful and strategic progression where the exercises are performed under absolute control. A good example of a stability exercise that can increase flexibility is the plank. This exercise is one of my favorites for loosening up a tight lower back. Plank engages all of your hip flexors and abdominal muscles and reciprocally will loosen up your lower back muscles.