Years ago, I was having a ton of upper back pain. I remember basically hugging myself and asking my husband to pull my hands apart to stretch my back. I couldn’t get it stretched enough, but it was the only thing that temporarily relieved the pain. Fast forward, past the eventual back problems and doctor’s visit, to my first physical therapy appointment. I was young, probably 32 or 33, and it was my first real physical challenge. I don’t know what I was expecting, but it wasn’t bicycling my arms on pedals that the PT adjusted to make harder with more tension. My upper back and shoulder blades did. not. like. it. Wasn’t he supposed to be helping me feel better, not causing more tension and muscle pain?
I don’t have a picture of myself from 2006, but I wasn’t smiling like this lovely young person!
It turns out (of course) that the physical therapist knew more about how the body works than I did. Muscle tightness is a sensation, not necessarily a mechanical condition. Muscles that feel tight are not always shortened and stiff but can, in fact, be elongated, fatigued, and/or weak!
It also turns out that what I was experiencing is not uncommon. One physio says: A typical muscle that we see in our clinic which can cause a feeling of tightness in the neck and top of the shoulder blade is the levator scapulae. This can be caused from prolonged postures such as slumped shoulders, thoracic flexion, rounded shoulders causing shoulder blade protraction and/or forward head postures. These can put this muscle under stretch/tension for long periods causing fatigue in the muscle and therefore pain, which is commonly self treated with stretches, but in fact strengthening may be the best route to focus on.
That’s because these muscles often aren’t tight, they’re taut. Muscle tightness occurs when a muscle remains in a shortened or high-tension state. A muscle is taut when it is lengthened to its maximum ability, like pulling a rope in opposite directions (wrapping my arms around myself and pulling my hands apart, anyone?!?). When this occurs with a muscle, we experience a sensation of tightness and possibly pain. But stretching in this scenario will not relieve the tension because it only adds more stress to the muscle. Often, a muscle becomes taut due to altered postures, weakness of the taut muscle, or dysfunction of other muscles that work in conjunction with that area of the body. So instead of stretching, I needed to focus on addressing changes in posture, strengthening weak muscles, and improving the overall function of the region (just like the PT had me doing!)
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But that’s not to say your muscles are never tight. Far from it (especially the day after class at the studio)! Muscles can also become passively tight over time. Muscle tightness can be local, such as a tight calf that limits ankle motion, or widespread, like neck and shoulder tension resulting from prolonged computer work (thanks, cellphones and laptops).
Tightness in the back of the thighs (hamstrings) and butt (glutes) is common, especially in people who sit for long periods. That tight feeling is likely a sign that they are weak (remember dead butt syndrome?), which can contribute to lower back and knee issues. You end up stuck in a sore state of limited mobility. No amount of stretching or massage will resolve this tightness unless you engage in specific exercises to strengthen them.
Are your achy muscles actually asking for more strengthening, not less?
The answer, as usual, is to make sure you’re moving. In any way, as much as you can comfortably do (or even slightly uncomfortably, remember the growth zone). There is overwhelming evidence of the benefits of exercise, including a lower risk of disease, improved physical health, mental well-being, and increased longevity. Pilates, walking, running, swimming, CrossFit, yoga, cross-country skiing… There are many options. And women may realize the health benefits of regular exercise more than men!
But for this feeling of muscle tightness due to muscle weakness, I’m going to be even more specific: incorporate some strength training. Many people avoid strength training, fearing it will make their pain worse. However, when done correctly, building muscle strength can be one of the most effective ways to alleviate discomfort and improve everyday function. Strength training can build muscular support around joints, correct imbalances, and improve overall stability. (Side note: this is NOT a free “get out of stretching” card. Stretching is still important, do it too!)
I am not telling you to buy a kettlebell (unless you want to ;)). All activities that require us to use our muscles to work against a weight or a force count as resistance or strength training. So, things like push-ups and oh so effective squats count, as well as working against the spring resistance on a Pilates reformer. Weighted balls and dumbbells do too.
Areas to focus on can include obliques, inner thighs, and scapular strength and mobility.
- The obliques, which run along the sides of your waist, are overlooked core muscles that support your spine, posture, and balance. Good exercises: side bends with a dumbbell, side planks, and offset carry.
- Your adductors — the muscles along your inner thighs — are crucial to pelvic stability, hip mobility, and balance. Neglecting them can lead to instability, pain, and even injury. Good exercises: wide stance squat, side-lying leg lifts, and lateral lunges.
- Your scapulae (shoulder blades) are flat, triangular bones that float on the back of your rib cage, anchored only by muscles (including serratus anterior, rhomboids, and middle and lower trapezius). These supporting muscles are crucial for better posture and a pain-free upper body. Good exercises: wall angels, scapular push-ups, and prone Y and T lifts.
Here’s the good news: PIH instructors are aware of the importance of these areas (and their potential weaknesses in the general population) and already regularly incorporate exercises for them into our classes. They’re all part of the amorphous “core” that Pilates is so famous for, and our teachers work these muscles all. the. time. Pay attention to how often you hear obliques, adductors, and shoulder blades. It’ll be at least one, if not all three, in every class. I hate it! And I need it. I’m extremely grateful for their knowledge and how they educate us on how to effectively “engage the core,” and that they love me enough to keep making me do it.
This isn’t the end of the story on pain and tightness. In the next blog, we will delve deeper into the brain-body connection and explore additional ways to love your body and feel better.
