Why are my muscles SO tight?

When it comes to tight muscles, we hear about the usual suspects: upper traps, hip flexors, hamstrings, and Keyser Söze (GREAT movie). The traditional thought was that these muscles were tight because they had been kept in a shortened position, decreasing their range of motion. The reality is, not all tight muscles are short muscles and vise versa. Muscle tension is complex and can be caused by many factors such as weakness, overuse, poor muscle patterning, dehydration, and stress.

However, the solution to reducing muscle tension doesn't have to be complex. There are two fool-proof ways to address nearly all of the aforementioned factors at once: Drink more water, and move more frequently. If you wait until you're thirsty to drink water, chances are you're already dehydrated. Our bodies are roughly 70% water, and when we're thirsty we've lost up to 1-2% of that all important H2O.

Proper hydration maintains muscle and joint flexibility. Ensuring that 70% stays topped up keeps things moving and sliding smoothly. A good benchmark to stay well hydrated is to drink roughly 3L of water per day, and more if you're exercising and sweating regularly. Keep a water bottle of known volume next to your desk and drink often until you've reached your daily volume rather than waiting until you feel thirsty.

Similar strategies can be used to improve movement frequency. When we are stationary we tend to rely on the same muscle tissues and joints to keep us upright. Over time, those areas get angry at us for relying on them so heavily. If we move more frequently, other areas get the chance to share the load and the system stays happier overall. If you wait to feel tension prior to moving, your muscles are already tight and you'll be chasing that tension ALL DAY. By breaking up your day more regularly without waiting for your body to start yelling at you, it's possible to keep tension at a more manageable level. Try moving at minimum every half an hour.

Think of these movements as mobility snacks, or "microbreaks" (a way less fun name). They have been shown to reduce the likelihood of experiencing a work-related injury, to improve focus and attention span, and to increase overall job satisfaction.

Incorporate these two hacks into your daily routine. They're by no means reinventing the wheel but they can certainly help prevent the wheel from falling off and having your car end up in the shop!