Skip to content

Website Navigation Images (1)

CIRCLE OF CARE
Build a comprehensive program incorporating multiple services & get a team of specialists working together for you 

Website Navigation Images (3)

THE UFIT TEAM
Meet our team of highly-qualified coaches & clinicians who work together to get you the best results

Justin - Personal Training Client - Golf

CLIENT SUCCESS STORIES
Check out the inspiring stories of clients who have achieved life changing results

Find out the story behind UFIT and our vision, mission and purpose

Get access to exclusive offers and discounts from our partners

Unlock free sessions forever with your program as part of UFIT Rewards

UFIT Club Street Front (4)-1

CLUB STREET
Our flagship hub, located in the heart of the CBD

UFIT Orchard Clinic Nav Image

ORCHARD
Clinic only, located on the 6th floor of Orchard Central mall

City Hall Tennis Aerial view for nav bar

CITY HALL
Our City Hall hub is located on the 8th floor of Fairmont Hotel

One-north space for nav bar

ONE-NORTH
Our one-north hub is located at 1 Fusionopolis Place 

WE RUN OUTDOOR CLASSES AROUND SINGAPORE.  CLICK HERE TO SEE THE LOCATIONS
ufit gift card - nav menu (2)
UFIT GIFT CARD

Give the gift of health this Christmas. Save 10% when you buy before 25th Dec

Mindfit nav bar image

NEW MINDFIT PROGRAM
A 4-session personal development program designed to help you unlock your full potential. Starting 4th February 2025

10-WEEK IGNITION PROGRAM
A focused, holistic & results-based personal training program

BUY CLASS CREDITS
Class credits can be used to book indoor, outdoor, 3:1 reformer pilates classes & tennis clinics

BUY CLASS MEMBERSHIP
Get a monthly membership for classes and train as many times as you want

BUY 7 DAY INTRO CLASS PASS
Get unlimited classes for 7 days across all locations for just $49
Nada Khalid1 min read

Are your muscles feeling tight and stiff?

Just stretching might not always be the answer.

Have you ever experienced that achy, burning sensation at the base of your neck and shoulders? Especially after spending hours sitting down, working on the computer, or completing your homework? Do you stretch those tight and stiff muscles to relieve some soreness? We bet it feels like heaven! But not long after returning back to work, that same annoying sensation creeps back again…

 

Want to break the cycle? DON’T STRETCH those tight and stiff muscles! 

Ever since we can remember, we’ve been told to stretch objects that feel tight. Much like a hair elastic, our muscles have elastic properties. Think of:

  1. A short hair elastic that can hardly be pulled apart – short and restricted. IT’S TIGHT.
  2. A hair elastic that has been stretched right to the very end and held under tension – long and tense. IT’S ALSO TIGHT. 

Over time, the hair elastic expands and loses its ability to return to its original length.

 

Similarly, our muscles can be short and restricted or eccentrically lengthened (lengthened under load). Often, while working, our shoulders tend to collapse into a rounded shape and our head into a forward head position. This puts our lower neck muscles, rhomboids, upper and middle trapezius in eccentrically lengthened positions, causing us to feel “tightness” after a prolonged period. 

Surely, we don’t want to stretch, elongate and increase the load on them any further! Instead, we should activate these muscles to regain some contractility and bring them out of the eccentrically loaded positions.

 

Here are 5 exercises to help alleviate tightness and stiffness:

Banded Chin Tuck

Banded Rows

Chest & shoulder opener stretch, hands clasped behind back

Thoracic extension stretch

Scapular Squeezes

Prone Scapular Stabilization

 

Give the above a try when you are feeling stiff and tight, and you might feel better after! Our professionals at UFIT Clinic will be able to help you assess any issues you might have and provide a rehabilitation program to help you if you are constantly feeling tight and stiff.

VISIT US AT UFIT CLINIC

avatar

Nada Khalid

Lead Clinician, Clinic Manager at UFIT Orchard & Senior Physiotherapist

RELATED ARTICLES