Why Am I So Inflexible? 5 Common Reasons You Feel Stiff (And How to Fix It)
Do you feel stiff every time you try to touch your toes? Maybe you’ve noticed that sitting cross-legged is a struggle or your back feels tight after a long day. If this sounds familiar, you’re not alone. A lot of people feel inflexible and assume it’s just the way they are.
But here’s the good news: flexibility isn’t something you’re born with or without—it’s a skill you can work on and massively improve! (I know this firsthand as one of the most naturally inflexible people I know and now I’m a yoga teacher!)
The first step is understanding what’s making you feel stiff in the first place. In this article I’m sharing the five most common reasons for inflexibility and, more importantly, how you can start to improve your flexibility both on and off your yoga mat.
Reason #1: You’re Sitting Too Much
It’s no secret that modern life involves a lot of sitting. Whether you’re working at a desk, commuting, or relaxing on the sofa, long periods of sitting can really take a toll on your body. Muscles like your hip flexors (at the top front of your legs), hamstrings (backs of the legs), and lower back tend to shorten and tighten when they’re not used properly.
How to Fix It:
The best way to counteract the effects of sitting is to move regularly throughout the day. Even just standing up and stretching every 30 minutes can help. Adding a few simple yoga poses to your routine can also make a big difference:
Cat-Cow Stretch: Great for loosening up your back.
Low Lunge: Perfect for opening tight hips.
Child’s Pose: Relaxes the whole body while gently stretching your lower back.
Reason #2: You’re Not Stretching Enough
Flexibility, like anything else, requires regular practice. If you’re not taking the time to stretch or focus on mobility, your muscles can feel stiff and restricted over time. I can definitely feel the difference in my muscles when I haven’t done yoga or stretching for a few days, can you feel the same? This will especially be true if your daily movements are limited to the same repetitive actions.
How to Fix It:
You don’t need to spend hours stretching each day to see results. Start with just 5–10 minutes of stretching or yoga. Over time, you’ll notice your body becoming more pliable and less stiff. Here are a few beginner-friendly poses to try:
Seated Forward Fold: Targets tight hamstrings and calves. Try placing the edge of your bum on a yoga block or folded blanket to make it a bit easier.
Downward Dog: Stretches the whole body, particularly your shoulders, back, and legs.
Butterfly Pose: Opens up the hips and inner thighs.
Reason #3: You Have Muscle Imbalances
Many people develop tightness in certain areas because of imbalances in how their muscles are used. I often see this with my students, particularly in the hips where one side has more strength and mobility than the other.
For example, if your hip flexors are tight but your glutes are weak, you might feel stiff and restricted in your lower body. Similarly, poor posture can lead to tightness in the shoulders, neck, and back. These are all extremely common and fixable - so don’t worry!
How to Fix It:
The key is to balance stretching with strengthening exercises. By strengthening weaker muscles, you’ll reduce the strain on the tighter ones. Some yoga poses can help with this balance:
Bridge Pose: Strengthens your glutes while opening the hips.
Pigeon Pose: Stretches the hip flexors and glutes.
Warrior II: A great all-rounder for building strength and mobility in the legs and hips.
Reason #4: Stress is Tightening You Up
Stress doesn’t just affect your mind—it impacts your body too. When you’re stressed, your muscles naturally tense up, especially in the neck, shoulders, and lower back. Did you know that your hip flexors are associated with your body’s stress response? Over time, muscle tension from stress can lead to stiffness and discomfort.
How to Fix It:
Incorporate relaxation techniques into your day-to-day life to release tension. Yoga is an excellent way to combine stretching with relaxation, helping both your body and mind feel at ease. Start with these calming poses:
Child’s Pose: A soothing stretch for the lower back.
Kneeling Position: Sit in a kneeling position and take some deep breaths to start to relieve tightness in your hip flexors / quads.
Windscreen Wipers: Eases tension in the back and spine, and helps work on your external and internal rotation of the hips
Savasana: The ultimate relaxation pose to calm the nervous system.
Reason #5: You’re Getting Older (But That’s No Excuse!)
As we age, it’s natural for muscles and joints to lose some elasticity. However, this doesn’t mean you can’t stay flexible or even improve your flexibility. In fact as we age, building both strength and stretch work into your routine becomes increasingly important to support a healthy body (and mind!) The key is consistency—keeping your body moving regularly helps maintain range of motion and prevents stiffness from setting in.
How to Fix It:
Commit to regular stretching or yoga, even if it’s just for a few minutes a day. It’s never too late to start improving your flexibility, and you’ll notice the benefits in how you move and feel. Try gentle sequences like:
Sun Salutations: A flowing series of poses to warm up the body, take this gently and opt for “Slow Flow” style rather than vinyasa flow classes if you are newer to yoga.
Wall-Based Poses: Perfect for beginners or anyone with limited mobility you can use the wall to support standing / balance poses, as well as for a downward facing dog, which can be a brilliant full-body stretch
Standing Forward Fold: A simple yet effective stretch for the hamstrings and lower back.
How to Start Improving Your Flexibility Today
If you’ve recognised yourself in any of the reasons above, don’t worry—you can start working on your flexibility right now. Here are some quick tips:
Start small: Commit to just 5 minutes of stretching or yoga each day. You can try some of the poses above.
Be consistent: Like I say about yoga generally - little and often is better than occasional long sessions.
Focus on what feels good: Stretching shouldn’t hurt—listen to your body and ease into each pose, a maximum of about 7/10 is good!
Final Thoughts
Feeling stiff and inflexible doesn’t have to be a permanent state. Whether it’s from sitting too much, stress, or simply not moving enough, there are simple steps you can take to feel looser and more mobile. Flexibility is a journey, and every small stretch or pose is a step in the right direction.
If you’re ready to start improving your flexibility, I’ve got something exciting on the way—a Free 5-Day Introduction to Yoga for Flexibility. It’s designed for complete beginners who feel stiff and want an easy, approachable way to get started.
Want to be the first to know when it launches? Join the waitlist today and I’ll make sure you’re the first to get all the details (plus a few helpful tips in the meantime!).
