A Pilates instructor says these four stretches are "better than a massage" for tight muscles

Ever had a knot in your shoulder so uncomfortable you thought only a massage could fix it? You might be surprised that a good stretch could provide just as much relief.

Pilates instructor and founder of Pilates By Bel, Annabel Luke, swears by four stretches she says can work just as well—if not better—than a massage.

According to Luke, tight muscles often go hand in hand with a lack of stability and mobility. Her recommended moves aim to address all three by stretching, mobilizing and stabilizing the joints, to relieve tension effectively.

How to do the "better-than-a-massage" stretching routine

The routine requires no equipment, just a yoga mat—or towel or blanket—to cushion your knees during the kneeling exercise.

There are four dynamic stretches that target various muscle groups. Dynamic stretching involves moving in and out of position rather than holding them, which not only stretches the muscles but also strengthens the joints.

Perform each stretch for about eight repetitions on both sides or until you feel your muscles relax.

The benefits of stretching

Stretching is an excellent way to relieve muscle tension especially in problem areas like the shoulders and hips. It also has other unique perks.

"Stretching helps you to maintain a good range of motion at your joints," explains Susie Martin, a physical therapist at Complete Pilates. "In order to function properly, each joint in the body must have the freedom to move. Tight muscles or restrictions in soft tissue can limit the range of a joint and limit optimal function."

Stretching can feel deeply satisfying in the moment, making it a quick and enjoyable way to ease discomfort. "As physios we often find that of all the exercises we give to patients, they often are really good at doing stretches but not so much at doing other types of exercise," Martin says.

Stretching is a time-effective, low-cost way to manage tightness—incorporating it regularly into your routine can benefit your body in the long run. If you want to try a longer stretching session, have a go at these yoga stretches for beginners, or try these hip stretches to undo the damage of sitting.