Why Feeling Tight Doesn’t Mean You Need to Stretch

Hypermobility, Resistance Training, and Tightness

Many hypermobile individuals describe themselves as both “too flexible” and “constantly tight.” This contradiction often leads to confusion—and unfortunately, to treatment approaches that miss the root of the problem. Understanding the relationship between hypermobility, resistance training, and perceived tightness is key to long-term symptom relief.

Why Do Hypermobile People Feel Tight?

Tightness in hypermobile individuals is rarely due to short or restricted muscles. More often, it’s a protective response from the nervous system.

When joints move excessively and lack passive stability, muscles increase tone to help control motion. This can create sensations of:

• Stiffness

• Tightness

• Fatigue

• Burning or aching muscles

  
  

In other words, the body is trying to create stability through tension.

Stretching Can Make Tightness Worse

Because the tightness is protective, aggressive or frequent stretching may temporarily feel good—but it can worsen symptoms long-term by further reducing joint stability.

Stretching a hypermobile joint without improving control can lead to:

• Increased joint irritation

• Greater muscle guarding afterward

• A cycle of stretch → relief → flare-up

  
  

The better question isn’t “How do I get looser?” but rather:

“How do I feel more supported?”

Resistance Training: The Antidote to Protective Tightness

Resistance training helps reduce tightness by giving the body what it’s actually asking for: control and strength.

When muscles can generate and sustain force efficiently, they no longer need to stay in a constant state of guarding. Over time, this leads to:

• Reduced baseline muscle tension

• Improved joint awareness (proprioception)

• Better tolerance to daily activities

• Decreased pain and flare frequency

  
  

Strength doesn’t remove mobility—it organizes it.

How Resistance Training Changes the Nervous System

For hypermobile individuals, resistance training isn’t just about muscle—it’s about retraining the nervous system.

Slow, controlled loading teaches the brain:

• Where the joint is in space

• How much force is safe

• That movement can be controlled and non-threatening

  
  

As confidence and control improve, the sensation of tightness often fades—without stretching at all.

Programming Considerations for Hypermobile Patients

Train Control Before Range

Start exercises in mid-range positions where the joint feels most stable before progressing toward end ranges.

Use Isometrics to Reduce Tone

Isometric holds can reduce pain and muscle guarding while improving joint stability.

Slow the Tempo

Time under tension matters more than heavy weight for this population.

Progress Gradually

Consistency beats intensity. Small, predictable progressions lead to better outcomes.

Reframing Tightness in Hypermobility

Feeling tight does not mean something needs to be stretched. Often, it means something needs to be strengthened and controlled.

For hypermobile individuals, resistance training isn’t optional—it’s foundational.

Stability reduces tightness.

Strength creates ease.

Control restores trust in movement.