How to Release Tight Muscles & Top 13 Steps for Immediate Relief

Have you ever finished a workout only to be greeted with tight, sore muscles? You’re not alone. Muscle tightness is familiar after physical activity, significantly if you’ve recently upped your intensity or are trying a new sport. Left unaddressed, muscle tightness can lead to decreased flexibility, inhibit your performance, and make you uncomfortable during and after exercise. Luckily, if you’re wondering how to release tight muscles, you’re in the right place. This article will give you practical techniques and stretches to relieve muscle tightness, how to get flexible fast, and help you feel better overall.

One helpful resource for learning how to release tight muscles is Pliability’s mobility app, which breaks down all the techniques so you don’t have to figure it out alone. With easy-to-follow videos and detailed descriptions, the app will help you effectively relieve muscle tightness through targeted techniques and stretches so you can get back to doing what you love pain-free.

What Is Muscle Tightness & What Causes It?

Most people think muscle tightness is only due to muscles and tendons shortening. Your stiffness is due to many factors, including:
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• Soreness
• Pain
• Lack of movement
  ‍

Tightness, in part, is a protective mechanism. For example, if you sat for two hours in a chair, going straight into a sprint might not be the best idea. Some tightness can serve as a reminder to warm up first. Feeling stiff after an injury might remind you to take it easy with specific movements for a few days. Strengthening and stretching a tight muscle can ease many factors contributing to muscle pain.

Symptoms of Muscle Tightness

The symptoms of muscle tightness will vary depending on which muscles are affected. But in general, there are four main areas of your body where you’re more likely to notice muscle tightness. 

These include: 
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• Your hamstrings. You’ll see a tightness in the back of your leg, from near your glutes down to your knee. You’ll feel this tightness, especially when you sit or try to stretch the area.  
• Upper trapezius muscles. These muscles travel from the side of your neck down towards your shoulders. It’s widespread for people to hold tension and stress in this area. As a result, these muscles can feel very tight.
• Hip flexors. You may notice a feeling of tightness through your lower back that travels to your hips. It may get worse when you walk and be significantly pronounced when you stand after sitting for a long time—
• Calf muscles. Tight calves usually result in tightness at the back of the lower legs when you walk.

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How to Release Tight Muscles

Stretching and Yoga: Your Go-To for Tight Muscles

Stretching can be an effective way to relieve tight muscles at home. A 2023 review and meta-analysis found that consistent stretching over 3–12 weeks could reduce muscle stiffness, easing the sensation of tightness. The review focused on static stretching, when someone holds a stretch in a still position for an extended period. This could involve while holding the stretch by:
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• Standing
• Sitting
• Lying down
  ‍

Yoga is another approach that often requires muscle stretching. Depending on the style, yoga may focus on stretching shorter muscles for extended periods, as with Yin yoga, strengthening weaker muscles through dynamic movement, as in Ashtanga or Vinyasa yoga, or a combination of both. According to the National Institutes of Health (NIH), there is evidence that yoga can reduce back pain and neck pain, reduce stress, and help manage conditions that may lead to muscle tension, such as anxiety. 

The Benefits and Precautions of Yoga: Flexibility, Mental Health, and Injury Prevention

Other research from 2022 suggests yoga may increase muscle flexibility, reduce anxiety, and help with fibromyalgia symptom management 2023 Yoga statistics show that 300 million people worldwide have embraced the practice. If you’re entirely new to yoga, then there are postures perfect for beginners and many powerful yoga influencers you can follow to inspire you. 

Pilates is a similar exercise to yoga that helps melt away tension and makes you feel stronger. It incorporates many relaxation techniques as it focuses on muscles in a steady and controlled way. As with any exercise, yoga can result in injury. One can consider talking with a doctor to check whether yoga is appropriate and learn with a qualified instructor to reduce the risk.

Massage: Relax Tight Muscles and Feel Good

Massage is the perfect way to unwind and relax, but that’s not all. According to the American Massage Therapy Association, massage can reduce muscle tension. 

The University of Minnesota has outlined the science behind this: 
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• Massage therapy relaxes muscle tissue, which reduces painful contractions and spasms. 
• It can also cut down nerve compression. 
• When your muscles tense, they compress the nerves around them. 
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When muscles are relaxed, the nerves are no longer compressed and can receive proper nutrients and operate more efficiently. The nerves can return to their day job of transmitting messages to and from the brain and improving the functioning of muscles and organs. There are many different types of massage that you can explore. When you want to relax, choose a Shiatsu massage. Are you able to handle something a little more intense? Try a deep tissue massage to get rid of knots and tightness. Remember, you can also enjoy the treatment in the comfort of your home by investing in a massage chair or purchasing a percussive massage gun.

Hot Therapy: Loosen Muscles and Relax

Heat therapy, also referred to as ‘thermotherapy,’ is a treatment recommended for anyone suffering from pain caused by muscle damage. Applying heat to any inflamed part of the body will:
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• Dilate blood vessels
• Getting the blood pumping
• Loosening up any tight muscles
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It’s also psychologically reassuring for many, and this enhances analgesic properties. You could consider using a hot water bottle or heat pad, which you can switch on for instant warmth. 

Hydrotherapy can also be beneficial or sink into a warm bath. Poet and novelist Sylvia Plath summarised the advantages in her novel The Bell Jar: I am sure a good bath can’t cure some things, but I can’t think of one. Enjoying a bath also provides the perfect opportunity to do a little self-massage.

Cold Therapy: For Muscle Recovery

On the other end of the spectrum is cold therapy, also called ‘cryotherapy.’ This reduces blood flow to the injury site: 
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• Causing inflammation
• Swelling
• Tissue damage
  ‍

When we exercise, our muscles experience ‘micro-traumas,’ which result in inflammation, fluid accumulation, and other things that lead to muscle soreness. If we apply colds straight after a workout, we slow the inflammation process and reduce soreness. Cold therapy seems to be particularly effective at treating swollen or inflamed joints. 

Tip: No matter the injury type or micro-trauma, cold therapy is best applied within 48 hours of the event. Wrap an ice pack or cold compress in a thin cloth, as you don’t want to use it directly on your skin. If you’re brave enough, go for whole-body cryotherapy and dunk yourself in an ice bath! Why not enjoy the benefits of both hot and cold therapy? 

Many athletes use a combination of applying cold and then heat to help with muscle soreness. This is referred to as contrasting therapy, as the cold restricts the blood flow, and then the heat pumps the blood to the same area. Research has shown contrasting treatments to be effective at reducing muscle soreness.

Progressive Muscle Relaxation: Calm Your Mind and Body

Your breathing is an easy way to relax both your mind and your body. One technique is Progressive Muscle Relaxation, which helps relieve muscle tension. You need to tense a group of muscles as you breathe in and then relax them as you breathe out, working through different muscle groups. When you’re physically relaxed, it’s difficult to feel anxious as you’re placed in a calm state. Practice makes perfect, though! 

Another name for this technique is ‘body scan’ meditation. Cardiologist Herbert Benson, MD, founder of the Mind/Body Institute at Harvard Medical School’s Beth Israel Deaconess Medical Center, explains: The relaxation response from meditation helps: 
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• Decrease metabolism
• Lowers blood pressure
• Improves: some text
  • Heart rate
  • Breathing
  • Brain waves
    ‍

The body receives a quiet message to relax, and tightness can be diminished in our muscles. It’s just one of the many reasons to start meditating today!

TENS Unit: Electrical Relief for Muscle Tightness

The UK's National Health Service (NHS) suggests TENS (transcutaneous electrical nerve stimulation) as an effective treatment option for muscle spasms. A TENS unit is a battery-operated device that is used to treat pain. It works by stimulating the nerves and stopping pain signals from reaching the brain. 

TENS therapy is shown to help ease tight muscles. Try an EMS machine. Electronic muscle stimulation can loosen knots and help to build muscle. It resembles a TENS device with electrode pads and mild electrical impulses. If you want to try, we’ve shortlisted the best TENS units and many great EMS tools on the market right now.

Magnesium and Potassium Supplements: Relax Your Muscles Naturally

Magnesium and potassium supplements to relax muscles: Magnesium and potassium are essential minerals (you may have heard them referred to as electrolytes) for muscle relaxation. 

Magnesium in Body

There is a lot of magnesium in the human body, approximately 25g, with 50-60% present in the bones and the rest in the soft tissues. Most of us are magnesium deficient, which is hard to detect as it is inside our cells and bones. So, what does it do for our muscles? Magnesium helps our muscles relax by acting as a calcium blocker. In our muscles, calcium binds to proteins; when this happens, the shape of the proteins changes, and the muscles contract. 

Magnesium battles with calcium for these binding spots to relax the muscles. This is why magnesium is recommended to get rid of muscle cramps. There are lots of different magnesium supplements available. For relaxing muscles, take a look at magnesium malate. It contains ‘malic acid,’ proven to soothe muscle pain by relaxing tension. Scientific analysis has even shown it provides a great deal of relief for fibromyalgia patients. 

Potassium in Body

Potassium, as explained by Colorado State University, is essential for muscle contractions, communication between muscles and nerves, and our overall muscular function. The majority of potassium in our bodies is stored in cells. It’s slightly easier to gauge potassium status in your body than magnesium, as blood potassium levels can give some indication, but they can’t show what the stores are like in the cells. Don’t forget that potassium and magnesium are naturally present in lots of food and added to food products, so there are plenty of ways to get it into your body.

8. Acupressure: An Ancient Technique for Muscle Relief

Acupressure is a massage therapy that can improve your well-being in many ways, including relieving muscle tension. It’s simple but effective. During your treatment, your fingers will be pressed onto key points, referred to as ‘acupoints,’ to help relieve pain and relieve muscle relaxation. This technique is used on ‘trigger points’ within muscles and tissues. 

Trigger points are hyper-irritable spots that can feel like a knot under the skin, where a muscle and nerve meet, potentially leading to spasms. Pain signals to the brain are interrupted during the treatment, encouraging a more profound sense of relaxation. You can experience the treatment in your home by investing in an acupressure mat. When you lay on the mat, the plastic or metal points replicate the therapy, allowing you to experience all the health advantages of acupressure.

9. Reduce Stress to Calm Tense Muscles

The Anxiety and Depression Association of America has published an alarming statistic: 40 million adults, that’s nearly one-fifth of the population, in the US are affected by anxiety disorder. That’s not all: The Stress in America survey results show that adults continue to report high-stress levels, and many report that their stress has increased over the past year. If you’re feeling tense or stressed, your muscles are likely feeling it, too! There are lots of ways you can reduce stress. 

You could consider starting:
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• Yoga
• Meditating
• Journaling your thoughts and feelings

10. Topical Creams: Soothe Muscles with Creams and Gels

Achy and tense muscles can benefit from topical creams that you either spray or rub into the affected areas. There are lots of different products available that can provide pain relief. The most common types are:
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• Capsaicin. Don’t be alarmed if these creams make you feel a burning sensation when applied, as the main ingredient is hot chili peppers! 
• Counterirritants. Counterirritants create a burning or cooling sensation that will take your mind away from the pain. 
• Lidocaine. Normally offered in the form of a gel or patch, it is designed to numb the pain. 
• Prescription non-steroidal anti-inflammatory drugs (NSAIDs). Topical forms of NSAIDs are sometimes recommended as they’re less likely than oral NSAIDs to produce gastrointestinal side effects. 
• Topical cannabidiol. (CBD) products are increasing in popularity, but the oil form is still the preferred choice for many.

11. Try CBD Oil for Muscle Relaxation

CBD oil is a natural muscle relaxant that has been developed by extracting CBD (Cannabidiol) from the cannabis plant and then diluting it with a carrier oil. It powerfully prevents neurotransmitters that bring on muscle spasms and tightness from being released. For those suffering from multiple sclerosis (MS), a disease where the immune system attacks the central nervous system’s protective covering, CBD oil can be particularly effective. A study showed that using CBD-THC oromucosal spray helped normalize muscle fibers. 

Research also indicates that CBD has anti-anxiety properties! If you’re new to CBD and don’t like the idea of a cannabis-based product, then this might put your mind at ease: 
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• Some people can’t tolerate THC, the primary psychoactive compound found in cannabis that produces the ‘high.’ 
• The American Academy of Dermatology Association claims there is little or no trace of THC so that it won’t make a ‘high.’ 
• Since no over-the-counter CBD products are approved by the Food and Drug Administration (FDA), you must research and ensure you’re buying a quality product.

12. Visit a Chiropractor for Muscle Relief

The latest chiropractic statistics show that, in the US, over one million chiropractic adjustments are performed daily, with chiropractors treating more than 35 million Americans annually. Regarding our muscles, this hands-on manipulation is fantastic for relieving pain. Chiropractors will determine where inflammation and muscle tension occur and develop an effective personalized treatment plan. 

Studies examining muscle activity found that it was reduced by 25% after chiropractic treatment. According to research from one of the top chiropractic schools, chiropractic techniques can be even more effective at reducing pain than muscle relaxers.

13. Improve Blood Circulation for Muscle Recovery

Blood circulation is one of the most critical processes in the body, playing a fundamental role in keeping you healthy. Cardio exercise is one of the best ways to keep your blood pumping. It improves your blood vessels' capacity to dilate, making them work more efficiently and allowing your muscles to receive oxygen. There are many other ways to improve your circulation, including compression socks and dietary changes.

14. Essential Oils: A Natural Remedy for Muscle Tension  

Regarding reducing muscle pain, tension, and spasms, we’ve got some scientifically proven essential oils for you to try: 
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• Frankincense is calming for the respiratory tract, helping us breathe more smoothly. It invigorates the blood, calms the heart, and helps with anxiety and depression, which may tense our muscles. 
• Lemongrass helps to pump blood and can relieve backaches and muscle spasms. 
• Tea tree oil has been shown through research to act as an anti-inflammatory when it comes to our muscles. 
• Lavender has anti-inflammatory and analgesic properties that effectively ease muscle pains. It also works wonders on muscle tension caused by anxiety and is one way to improve your sleep.

15. Herbs: Natural Muscle Relaxers

Herbs are excellent natural muscle relaxers that can also ease many different ailments. The best herbs for our muscles are ‘adaptogens.’ But what do they do? Adaptogens help our bodies adapt when placed under intense physical or mental stress by improving our susceptibility to stress and enhancing our physical performance. Ashwagandha is an Indian herb that is classed as an adaptogen. It can help to improve muscle recovery by decreasing: 
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• Lactic acid levels
• Relieving pain
• Lowering harmful inflammation
• Decreasing the stress hormone cortisol
• Speeding up muscle growth
  ‍

The University of Rochester Medical Center explains that St John’s Wort is beneficial as a muscle relaxant, particularly when trying to ease menstrual cramps. It has calming effects as it acts like a mild tranquilizer and positively impacts our nervous system. Don’t get too excited; more research is still needed here. Ginseng also has a relaxing effect on the vascular smooth muscle! A popular way to ingest herbs is through tea, and it can work wonders for muscle spasms. The American Chemical Society’s research shows that chamomile is fantastic for anxiety and can relax muscles to prevent cramping. When you have a cup, glycine levels in your urine are raised. Glycine is a compound that relieves muscle spasms and acts as a nerve relaxant.

16. Stay Hydrated to Avoid Muscle Cramping

Dehydration, when your body loses more fluids and electrolytes than it takes in, causes muscle spasms. It also decreases blood volume. That means your muscles and organs have less blood flow, resulting in cramps and spasms. Moderate and severe dehydration means the electrolytes we came across earlier, magnesium and potassium, need replacing as they play a pivotal role in muscle function. When rehydrating after exercise, you must realize that not all drinks will have the same effects. 

A study published by BMJ Open Sport and Exercise Medicine discovered that when participants rehydrated with a drink that contained electrolytes, they were less likely to experience cramps. Participants who drank plain water were more likely to have cramps. Avoid food and drinks that make you dehydrated, such as: 
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• Alcohol
• Salty foods
• Fizzy drinks
  ‍

The 2015–2020 U.S. Dietary Guidelines do not recommend a specific daily water or fluid intake but recommend choosing plain rather than flavored water and juices.

17. Get Good Sleep to Relax Muscles

Sleep is a wonder drug for our physical and mental health. If you want to know how to relax your muscles, there’s nothing better. Good quality slumber is an essential component for muscle recovery and even growth. When you’re sleeping, your muscles relax entirely. But did you also know that a crucial muscle-building growth hormone is secreted during deep sleep? Without good quality sleep, the growth hormones are weakened, and your muscles may tense or sore in the morning. 

A tip: Get to bed early and reap the huge benefits, not just more relaxed muscles but spoiler alert. It could save your life! Recent sleep statistics show that 35% of Americans don’t get the recommended seven hours of sleep each night. If you’re one of them, we have many ideas to help you sleep better.

18. Muscle Relaxants: Know Your Options

After you’ve exhausted every avenue, you may want to explore a muscle relaxant. As explained by the Mayo Clinic, Diazepam (the brand name you may be familiar with is Valium) is used to relax muscles or relieve muscle spasms and other symptoms and seizure disorders. You should know that it’s the second most commonly prescribed benzodiazepine. 

Research published by the University of Michigan found that over 30 million people in the US have benzodiazepine prescriptions. The crucial thing to understand here is Valium can be habit-forming, even when taken as prescribed, and can cause you to become emotionally and physically dependent. If someone uses the drug, they may be prone to becoming addicted, so it’s essential to discuss all the potential side effects with your doctor.

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13 Best Body Stretches for Tight Muscles

1. Child’s Pose: Relax and Release Tight Muscles

The child’s pose stretches the: 
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• Back
• Hips
• Arms

To get into position: 
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• Start on your hands and knees. 
• Spread your knees apart and shift your hips back to rest on your heels. 
• You can keep your arms extended in front of you or relax them by your sides. 
• Hold for 30 seconds to a few minutes.

2. Cat-Cow: A Dynamic Stretch for the Spine

The cat-cow stretch helps relieve tension in the spine and surrounding muscles. 
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• Start on your hands and knees, with your shoulders over your wrists and hips over your knees. 
• Inhale as you drop your belly and lift your head and tailbone. 
• Exhale as you round your spine, tucking your chin and pelvis. 
• Continue flowing between these two positions for 30 seconds to a minute.

3. Puppy Pose: A Deep Stretch for the Spine, Shoulders and Hips

Puppy pose provides a deep stretch for the spine, shoulders and hips.
‍

• Start on your hands and knees. 
• Walk your hands forward, keeping your hips over your knees, and lower your chest toward the floor. 
• Hold for 30 seconds to a minute. 
• To modify, rest your chin or forehead on the ground instead of your chest.

4. Lunging Hip-Flexor Stretch: Target Hip Flexors to Alleviate Lower Back Pain

The hip flexors are a group of muscles located in the front of the hip that help with leg movement and stability. Sitting long can tighten these muscles, contributing to lower back pain. The lunging hip flexor stretch targets these muscles. 
‍

• Start in a kneeling position. 
• Step your right foot forward and lower your left knee to the ground. 
• For a deeper stretch, lower your hips toward the ground. 
• Hold for 30 seconds to a minute, then switch sides.

5. Downward Facing Dog: A Foundational Pose

Downward facing dog is a foundational pose in yoga that stretches the entire back of the body while also opening the shoulders. 

To get into this position:
‍

• Start on your hands and knees. 
• Spread your fingers wide and press into the floor. 
• Tuck your toes and lift your hips up and back, straightening your legs as much as possible. 
• Hold for 30 seconds to a minute. 
• To relieve tension in your lower back, bend your knees.

6. Forward Fold: A Simple Stretch for the Hamstrings and Back

Forward folds are great stretches for the back and hamstrings. They can help alleviate tension and promote relaxation. 

To do a standing forward fold:
‍

• Stand up tall with your feet hip-width apart. 
• Hinge at your hips and bend forward, allowing your torso to hang down toward the ground. 
• You can bend your knees to relieve tension in your lower back and hold onto opposite elbows, or let your arms hang. 

7. Seated Spinal Twist: A Gentle Movement to Release the Lower Back

Seated spinal twists help relieve tension in the lower back and surrounding muscles. 
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• Sit up tall and cross your legs. 
• Place your hands on the floor behind you and slowly rotate your body to one side. 
• Hold for 30 seconds to a minute, breathing deeply to relax as you hold the stretch.

8. Pigeon Pose: A Deep Stretch for the Hips

Pigeon pose is a yoga stretch that targets the hips and glutes. It can help combat tightness in these areas contributing to lower back pain. 

To get into the pose:
‍

• Start in downward facing dog. 
• Lift your right leg up and back, then bring it forward and place it on the ground behind your hands. 
• Extend your left leg back and lower your hips toward the ground. 
• Hold for 30 seconds to a minute, then switch sides.

9. Do the Twist: A Simple Lower Back Stretch

This spinal twist can help relieve tension in the lower back after sleeping. 
‍

• Lie on your back with your legs extended. 
• Raise your right leg and cross it over your left leg, allowing it to fall toward the ground. 
• Hold for 30 seconds to a minute, breathing deeply to relax as you hold the stretch. 

10. Thread the Needle: A Gentle Stretch for the Lower Back and Hips

This stretch targets the lower back and hips. It can be done from a supine position or all fours. 
‍

• To do it supine, lie on your back with your knees bent. 
• Cross your right ankle over your left knee. 
• Reach your hands behind your left thigh and pull the leg toward you, feeling the stretch in your right hip.

11. Hang Low: A Relaxing Stretch for the Lower Back

This stretch helps release tension in the lower back and can help you feel more alert. 
‍

• Stand with your feet together and knees slightly bent. 
• Inhale and raise your arms overhead. 
• Exhale and bend forward, letting your head hang and relaxing your neck. 
• Hold for 30 seconds to a minute.

12. Grab a Broom: A Stretch to Improve Shoulder Flexibility

This stretch targets the shoulders to relieve tightness and improve mobility. 
‍

• Grab a broom or PVC pipe and hold it with your hands wider than shoulder-width. 
• With straight elbows, lift the stick overhead and lower it behind your back as far as possible. 
• Reverse the movement and repeat for several repetitions.

13. Be a Cobra: A Back Bend to Open the Chest

Cobra pose is a gentle backbend that helps counteract slouched posture. 
‍

• Lie on your stomach with your legs extended behind you to get into position. 
• Place your hands on the ground underneath your shoulders and lift your chest off the floor, keeping your pelvis on the ground. 
• Hold for 30 seconds to a minute, breathing deeply to relax as you hold the stretch.

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability breaks down the barriers between yoga and sports. Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion
  ‍

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for 7 days absolutely for free, on iPhone, iPad, Android or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

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