There are certain muscles in your body that tend to tighten when they get tired. Physician Vladimir Janda, MD, classified these tissues—which include your upper trapezius, pectorals, biceps, psoas, piriformis, hamstrings, and calf muscles—as “tonic.”
If that list looks a lot like the usual suspects that cause your aches and pains, you’re not alone—they’re common trouble spots for a lot of active people.
John, a respected strength coach and author of several books, addresses these tight spots with a short workout that combines light weightlifting with static stretching.
The general pattern is to perform the following:
- 25 kettlebell swings (a dumbbell will work in a pinch).
- A single goblet squat where you hold the weight at the bottom.
- 10 high-knee marches in place.
- After the march, you hold a static stretch.
Then you do the entire circuit again until you’ve finished it 10 times total.
At the end, you’ll feel a lot more elasticity in those tight trouble spots—and you’ll have knocked out 250 reps of kettlebell swings, which is no small feat. You’ll feel stronger and more mobile as a result.
“It’s one of the best programs I know,” John says.