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A lot of my patients complain about feeling tight.
Usually it’s hamstrings, hips, low back, shoulders or some combination of those.
Their default is usually to stretch the area.
And for a lot of people, it feels like they’re stretching all the time… but nothing really changes.
It might feel a little better in the moment, but the tightness comes right back.
The main reason is that there are different types of tightness and they require different treatments.
Today I’ll break down what the different types of tightness are, how you can figure out which one you have, and what you can do about it.
There Are 2 Types of Tightness
1. Mechanical Tightness
This is when the tissue is actually short.
This can happen from:
Old injuries (scar tissue)
Overuse (like tendons getting stiff)
Not moving enough over time
Genetics
In these cases, the tissue itself has changed and it needs to be lengthened.
2. Neurologic Tightness
This is more common.
Your body feels tight…but the tissue isn’t actually short.
Your brain is guarding the range.
This usually happens when:
You have pain in that area
You had an injury that didn’t fully rehab
You’re weak in that range of motion
You haven’t used that range in a long time
Your body is trying to protect you.
This type doesn’t need stretching. It needs stability.
Where Most People Go Wrong
They treat all tightness the same.
They stretch everything.
But if your tightness is neurologic, stretching can actually make the problem worse
Because you’re pushing into a range your body doesn’t feel safe in or doesn’t have enough stability in.
How to Tell the Difference (Hamstring Example)
A simple way to check this is with your hamstrings.
Lie on your back next to a doorway or wall.
Put one leg up on the door frame
Keep the other leg flat on the ground
Scoot closer or farther away until you feel a stretch in the hamstring
From there:
Gently push your heel into the door frame
(like you’re trying to press your leg down, but the frame stops you)
→ this turns on the hamstringRelax
Then try to pull your leg away from the door frame
(like you’re lifting it closer toward your body)
→ this uses your hip flexors
Repeat that 3–5 times.
If your range improves a lot pretty quickly, that’s a good sign you have neurologic tightness.
If it barely changes, it’s more likely mechanical tightness.
This same test can be used for any tightness in the body, but this is an easy example.
What To Do About It
Mechanical Tightness
This is where longer stretches make sense.
Think:
Longer holds (around 2 minutes)
At least 3 times per week
Consistent over about 6 weeks
For the hamstring specifically, the doorway hamstring stretch is one of my favorites
You can also use slow strength work through a full range (like hip hinges) to help reinforce it.
Neurologic Tightness
This is more about control.
You’re not trying to force range.
You’re teaching your body it’s safe to be there.
That usually looks like:
Moving into the range slowly
Actively controlling that range of motion
Getting stronger in that position
For hamstrings, simple things like:
can go a long way.
One Thing To Keep In Mind
Everyone has a little built-in tension.
Your body doesn’t give you 100% of your range on purpose. It holds some back to protect you.
That’s normal.
The goal isn’t to be as “loose” as possible.
It’s to have enough range and enough control to move well without issues.
Bottom Line
If you always feel tight, it’s not automatically a stretching problem.
Sometimes it is.
But a lot of the time, it’s your body not feeling comfortable or strong in that range.
And that’s a different fix.
I hope this helps. As always, feel free to reach out if you have any questions about how this could apply to you.
See you next week,
Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute
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Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.
The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.
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