There’s a good chance you have tight muscles and don’t even know it.

Part of the curriculum for my certified personal trainer exam centered around assessments to determine a client’s weak muscles. With a few simple movements, the trained eye (which I’m still developing) can identify areas to strengthen and/or stretch.

As I dug into all the charts and graphs, I began seeing patterns. Many of the weak areas exhibit themselves repeatedly.

Basically, we have a few muscles that are tight and they are affecting our everyday lives.

The four tightest muscles for most people

Which muscles?

• IT Bands
• Calves
• Lats
• Adductors

I’ve put together the video below which demonstrates rolling these areas.

This is a great finisher for my toy-free bodyweight workout. Work your legs off then roll them!

SMR those babies by foam rolling

One way to lengthen, or stretch, tight muscles is by self myofascial release (SMR). SMR is most commonly done with a foam roller.

Note I am not saying SMR necessarily feels good. This is not a nice, Swedish massage. If you’ve never done it before, it will be uncomfortable.

Just because it’s uncomfortable doesn’t mean you shouldn’t do it. Rolling prevents injury and can provide pain relief. And, the more you do it, the better it will feel.

SMR before or after exercise, or both. In an ideal world, I roll before and after a run. In a real world, I’m lucky to get it in after a run. Or, do this 15-minute HIIT workout and you’ll definitely have the time!

One randomized study of 40 adults found those who foam rolled at home were effective in reducing sensitivity and pain in individuals with neck and upper back pain.

If you don’t have time for the 9- minute video, read the recap below.

Let’s get into a little more detail for each muscle

IT Bands

Your Iliotibial band band runs from the top of your hip bone (iliac crest) to your knee.

Lie on your side. Place the side of your leg on the foam roller right above the knee. Slowly roll up and down to your hip bone, pausing at any pressure points to allow the muscle to melt. This typically takes about 30 seconds. (read why here). Repeat other side.

Calves

Why your calves may be tight:

Every time we walk, we are flexing our calves. If you wear heels all day, this is compounded because your calf is always flexing, not just when you walk.

Sit with the roller in front of you. Straighten your legs and cross your ankles. Lift your hips off the floor and gently move forward and backward. Point your toe to prevent flexing your calf, which will prevent the pressure from going as deep as you want.

Lats (Latissimus Dorsi)

Why your lats may be tight:

As I type, I’m sitting with my elbows glued at my side. I’m trying to sit up straight but I slowly make my way to a hunched state. Later when I drive, I’ll inadvertently be hunched over as I make the rounds to school. After that I’ll be on my phone, texting my classes about where to meet outdoors tomorrow.

I’m not alone. Our life is spent hunching over our computers and phones and our body is suffering. It’s telling us through sore backs and necks and it’s not going to stop anytime soon.

Roll your lats by laying on the floor with your arm extended. Place the roller under the armpit (this is why we wipe equipment down, people). Lift your hips and roll forward and backward.

Adductors

More than likely, your adductors, or inner thighs, don’t get enough care. They are a silent complainer until your inner knee starts seizing up.

Come to your hands and knees. Place the foam roller to your side as you take one leg on top of the roller. Lower yourself down and roll from your knee to your groin (again, Lysol wipes).

Other rolling notes:

• The general rule is NOT to roll over joints.
• Do what feels right. I always get tickled when my clients find just the right point. They are looking at me with blank faces and then BAM ooooohhhhhh yeaaaahhhh, there it is. Allow yourself to move around to find the spot that your body needs to work on.
• SMR should be used in conjunction with other flexibility movements (like traditional stretching)