When you are stuck at home, it is obvious that you will not be able to move as much as you could before. Whether it is from working, typing, gaming, or cooking, your muscles may become tense at one point from overworking them. A tense muscle can form because of many different factors. From dehydration, to stress, to overuse, to injury, it is common for our muscles to be tense and stiff especially since we are in lockdown. If you are not able to go outside, do not worry! There are several ways to get your muscles to ease up in the comfort of your own home.


  1. Stretch the tense muscle. This is the most obvious solution to ease the tense muscle. The stretch that you should do depends on which muscle is actually tense. Here are a few of our recommendations:

For tense arms:

  • Raise your arms above your head, interlock your hands, and stretch your arms as much as you can. Move your arms side to side to feel more of a stretch.
  • You can also try doing jumping jacks with a lot of hand movement.

For tense legs:

  • Lunges are a great way to stretch out your legs. Put one leg in front of the other and bend your exterior leg more than your other leg.
  • Sumo squats are squats that stretch out your quadriceps really well. Just face forward, spread your legs, and make your toes point away from you. Then, just squat down 10 times and repeat this set of 10, 3 times.
  1. Foam rolling. A foam roller is a great necessity to have if you are often met with tense and cramped muscles. All you need to do is roll the tense muscle on the roller until you feel release in the muscle.
  2. Endurance workouts. Push-ups and planks are examples of endurance workouts. These workouts are called endurance workouts as they help make the muscle stronger and endure more. When the muscle can endure more, it is able to become stronger than the tension going through it. Thus, getting rid of the tension in the muscles.
  3. Self-massaging. Settling for a nice massage done by none other than yourself is a great way to get rid of those tense muscles. Applying just the right amount of pressure on the tense area can help a lot.


Looking to get more professional help for your tense muscles. Seeing a professional will help you achieve more long-term relief. A physiotherapist will help with any joint stiffness and tense muscles you have. Your physiotherapist will examine the muscle and the cause of the tension and figure out how to treat it. Depending on where the tense muscle is, how tense it is, and if you have any pre-existing conditions, the physiotherapy type used may vary. Overall, your physiotherapist will help ease your tense muscles by increasing your joint range of movement, increasing the targeted muscle’s length and decreasing any pain


Physiotherapy is available at The Health First Group. We have three locations: Mississauga Physiotherapy Clinic, Mississauga Heartland Physiotherapy Clinic, Milton Physiotherapy Clinic, and Etobicoke Physiotherapy Clinic. Each of our locations has experienced and registered physiotherapists who have studied the science of movement allowing them to locate the root of a muscle’s pain. Often, Physiotherapy sessions are covered by your insurance provider if you happen to have a benefit plan. We also offer direct billing to ease your stress. Let us ease your stressed and tense muscles.


  1. https://www.physio.co.uk/what-we-treat/musculoskeletal/symptoms/stiffness.php

Our Locations:

6981 Millcreek Drive, Unit 8
Mississauga, Ontario, L5N 6B8
Phone: 905-821-0262
E-mail: info@thehealthfirstgroup.com

200 Matheson Blvd W #104
Mississauga, ON, L5R 3L7 
Phone: 905-507-2772    
E-mail: admin@healthfirstheartland.com

415 The Westway, Unit 12B
Etobicoke, ON, M9R 1H5
Phone: 416-901-0262
E-mail: info@healthfirstrehab.ca

174 Mill Street, Suite 105
Milton, ON, L9T 1S2
Phone: 905-636-0800
Email: milton@thehealthfirstgroup.com