Why Do Flexible People Feel Tight?

Understanding the Science of Protective Tone in Hypermobile Bodies

"But I’m so bendy... why do I feel so tight?"

If you're someone who identifies as hypermobile, naturally flexible, or "double-jointed," yet still constantly feels tight, stiff, or like your body is fighting you in movement — you're not imagining it. In fact, this is one of the most common (and misunderstood) issues we see at FORM Pilates & Physio.

So what gives? Shouldn't flexibility mean freedom of movement?

Well, not always. Let’s unpack what’s really going on when your hypermobile body feels tight, and what to do instead of stretching yourself deeper into dysfunction.

What Is Hypermobility?

Hypermobility refers to a greater-than-normal range of motion at one or more joints. It often occurs due to changes in connective tissue — particularly collagen — which can make ligaments and joint capsules more lax.

Some people are hypermobile in a few joints. Others experience generalised joint hypermobility (GJH), and in more complex cases, it may fall under the umbrella of Hypermobility Spectrum Disorders (HSD) or hEDS (hypermobile Ehlers-Danlos Syndrome).

In all cases, hypermobility is associated with reduced passive joint stability. And that’s where the problems begin.

Why Do Hypermobile People Feel Tight?

The answer lies in a fascinating interaction between your muscular system, your nervous system, and your body’s innate desire to protect itself.

1. Instability Triggers Protective Tone

When joints lack stability, your brain perceives that movement in those joints is unsafe. In response, it increases neuromuscular tone — low-grade, sustained muscle tension — to compensate for that instability.

This tension is often subconscious and continuous, leading to that familiar sensation of tightness. But unlike "short" or "contracted" muscles from strength training, this tone is protective rather than functional.

It's not that the muscle is short. It's that your nervous system is on guard.

2. Tone Isn't the Same as Strength

Ironically, hypermobile clients are often weak and tight at the same time. That’s because protective tone doesn’t equal strength or control. It's a kind of “gripping” — and it doesn’t lead to better function, just more fatigue and tension.

Over time, this can create dysfunctional movement patterns, where the wrong muscles are doing too much, and the right ones (like deep core or glutes) stay under-recruited.

3. Stretching Feels Good — But Often Makes It Worse

Stretching temporarily relieves tightness by downregulating nervous system activity. But if you return to the same instability afterwards, the protective tone will come back — often stronger.

In fact, excessive stretching in hypermobile clients can worsen joint instability, triggering more protective tone and further reinforcing poor movement mechanics.

The Science Behind the Sensation

Muscle tone is governed by alpha motor neuron activity, modulated by the muscle spindle reflex. In hypermobility, where joint receptors aren’t getting good feedback, muscle spindles may stay more active, sending continuous signals to increase tone.

In addition:

• Fascia can become densified and less elastic due to overuse and poor load management, contributing to a feeling of tension

• Proprioception (body awareness) is often reduced in hypermobile individuals, leading to poor joint positioning and compensatory strategies

• Central sensitisation may also play a role, especially in clients with chronic pain or HSD/hEDS

What You Actually Need: Stability & Control

Instead of chasing more mobility, hypermobile clients need:

Motor Control Training: Learning to control joints through their range (not just in end ranges) improves proprioception and reduces reliance on protective tone.

Strength in Mid-Range: Building strength in functional ranges with slow, controlled loading teaches the body that it’s safe — reducing the need to grip or brace.

Nervous System Regulation: Breathwork, slow eccentric movements, and sensory integration techniques help calm the nervous system and reduce chronic tone.

Progressive Overload & Load Tolerance: Guided strength work (think reformer springs or resistance bands) helps reinforce better movement patterns and muscular endurance.

Pilates Done Properly: Clinical Pilates, especially when guided by a physio, provides the perfect framework: controlled movement, neuromuscular re-education, and gradual challenge to build confidence in your body.

What We Do at FORM

At FORM, we specialise in working with clients who are tired of stretching, massaging, and foam rolling their way through tightness — only to feel worse afterwards.

Our physio-infused Pilates method is designed to:

• Identify underlying movement dysfunction

• Teach you how to stabilise, not just mobilise

• Help you build strength, not just flexibility

• And support your nervous system, not just push through fatigue

We don’t just give you exercises. We help you understand why your body feels the way it does — and how to change it.

Final Thought

If you're hypermobile and still feel tight, you're not broken — you're compensating. And your body is doing its best to protect you.

You don't need more burn. You need better movement.

This is FORM. Smart, strong, supported movement — built for bodies that want more than just flexibility.