Release Muscle Knots Between Your Shoulder Blades - WORKS FAST
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- Опубликовано: 19 июн 2024
- 6 of the best exercises to release muscle knots between your shoulder blades. Stretches and exercises you can do at home to get rid of muscle knots in your upper back and shoulders. Demonstration from a doctor of physical therapy for muscle knot relief to help you decrease pain, eliminate tension, and get back to what you love doing. Keep reading for more!
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*PRODUCTS MENTIONED IN THIS VIDEO*
➡️ JARED'S FAVORITE HEATING PAD: urlgeni.us/amzn/drjaredheatin...
➡️ JARED'S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
➡️ JARED'S THERACANE: urlgeni.us/amzn/theracane
*OTHER VIDEOS MENTIONED*
✅ HOW TO CORRECT YOUR POSTURE: • How To Correct Your Po...
✅ UPPER SHOULDER AND NECK MUSCLE KNOTS: • How to get rid of musc...
✅ 4 EXERCISES TO RELIEVE UPPER BACK PAIN IN 60 SECONDS: • 4 Exercises To Relieve...
✅ EXERCISES FOR MUSCLE KNOTS IN UPPER BACK: • Home Exercises To ELIM...
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WHAT IS A MUSCLE KNOT?
Our muscles move our bones and joints via contracting and relaxing. In some instances, our muscles can contract into their shorter, tighter position and then refuse to release. This is especially common in the neck, upper shoulders, and between the shoulder blades.
They are most often caused by stress, weakness, poor posture, and flexibility/mobility limitations.
HOW TO RELEASE MUSCLE KNOTS BETWEEN YOUR SHOULDERS
In an effort to “release” your muscle knot your focus should be getting the muscle out of its shortened, contracted state. You can “reset” the muscle from this position via heat, stretching, mobilization, and the right muscle contractions.
All are presented in this video; here are the time stamps to each different exercise:
1. HEATING PAD (1:45): heating the area causes blood flow to increase into that spot. This is a great way to promote relaxation at the muscle (get yours at this link: amzn.to/36zvCTE)
2. MUSCLE FATIGUE (2:47): actively contracting the muscles with knots is a great way to not only fatigue the knot, but cause it to release as well. Kind of a tricky one to get into, but follow the video and you’ll be good.
3. FOAM ROLLER MOBILIZATION (3:55): massage the muscle knot and promote movement through your upper back with this simple tool (get yours at this link: amzn.to/36Hs9mr)
4. CHAIR MOBILIZATION (5:29): a great alternative to the foam roller - promote spine extension over the back of a firm chair.
5. CAT/CAMEL (6:17): increase back mobility by taking it into end-range flexion and extension exercises.
6. SELF MASSAGE VIA THERACANE AND TENNIS BALL (7:27): trigger point releases to the area consist of 30-second holds under pressure until the knot releases (get your theracane at this link: amzn.to/2EcqJ6T)
7. ROWS (9:30): introducing some resisted contraction into the area is a great way to reset the muscle, increase strength, and promote knot relaxation.
Regularly performing these techniques can help release your muscle knots and eliminate your pain.
If you have any questions, comments, or suggestions for future videos from Tone and Tighten be sure to leave me a comment below!
Also be sure to LIKE this video and SUBSCRIBE to our channel.
Thanks so much for watching!
✅ ELIMINATE NECK AND SHOULDER KNOTS IN 4 STEPS: • Neck And Shoulder Musc...
Who else gets these muscle knots between their shoulder blades? These techniques have helped me a TON over the years - I hope you get some relief from them, too!
YES and they turn into very painful spasms and has me in bed on heating pad for 2 days. I refuse to use Rx. I'll try these and hope for the best. Thank you!
@@625Ver Hope they help you! Thanks for commenting!
I tried with tennis ball gave me immediate relief. This morning again started hurting
Thank you.
I do! Your exercises and tips will be followed from now on. Thanks.
I did this first stretch at work and someone walked by and thought I was having a stroke!🤣🤣🤣
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😁😁😁😁
This is too funny😂
😂😂😂
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Unbelievable! I woke up with a knot so tight it was causing me pain all morning - really bad pain! Tried the first exercise and after just 5 reps it made a significant difference. Thanks man!!
Oh, such good news! Thank you for sharing!
Just want to say thank you!! I tweaked my shoulder during my last HIIT class just before heading on holidays. I had that pain that gets in right in behind my shoulder blade. I followed your exercise to fatigue the muscle and the difference it made was night and day.... Hasn't bothered me since 😁 Thank you so so much!
You're so welcome! That is wonderful news and thanks for sharing!
✏
I used one of your videos awhile back when I was experiencing some neck and shoulder pain and it was very helpful. I love how your techniques are very simple and not strenuous. Your wife is the best assistant!😁
That is great news! I am glad you are finding my content helpful and thanks for the kind words.
About 6 months ago I had a horrible knot under my right shoulder blade that was REALLY hurting me for days. It refused to go away. I started using the first technique that’s shown every evening when I’d get home from work, after using a heating pad like is recommended. Along with the tennis ball technique. Amazing results that gave me almost immediate relief! Thank you for your videos!!!
This makes me so happy to hear, Ashley! I am glad these tips have helped and thanks so much for sharing!
You guys are awesome!! Sports injuries, surgeries and age have stiffened me and these are life savers!
Thanks so much for your kind comment, Kate! I'm so happy the things we've been sharing have helped you out. Best of luck!
Thanks for the videos! Quarantine and online school has prevented me from doing all the walking I used to do so my back is as tight as it has ever been.
I know how that can be! I hope these exercises help you and thanks for commenting!
I invested in a theracane after watching this and what a game changer for me. The relief after using this was amazing. I have been using a spikey ball around my shoulder area and it has helped but this was just next level. The exercises you've shown is making the world of difference. Thank you so much.
You are very welcome, Julie! I am so glad you invested in a Thera cane and found it so helpful!
I haven’t even started the exercises yet but just laying on a heating pad has already given me so much relief! Thank you so much for making this video!
You are welcome! I am glad you are already feeling better and thanks for commenting!
Such a big relief on my neck and back. It really is a huge help when i did all this stretches. Thanks👍👍👍
You're so welcome, armie jose! I am glad they worked for you!
So funny, I tried every one of these before searching for this video and it’s still really bad, but for someone with lighter knots these def help 🙌🏼💓
Awesome...had what here I needed to do everything. I have tried other exercises etc before this and the roller technique was the most effective for my spasm (bottom of shoulder blade area) ...enjoyed your video and presentation too!! Cheers Pete
Glad it helped, Peter! Thanks for sharing!
I've been into fitness for years in addition to working as a personal trainer (NASM); I get a VERY regular knot under my left shoulder blade that can cause effectively crippling pain that can all but end an upper body workout in its infancy. With the FIRST exercise demonstrated here, I began to experience relief.
LISTEN to this man. He knows what he's talking about.
Subbed instantly.
You are so kind, Joshua! I am happy to hear this video helped!
@@toneandtighten Kinda annoyed they didn't teach us about these forms of stretching as opposed to absolutely hammering us with musculoskeletal stuff. Doing ANY kind of hypertrophy work is gonna get you knots at some point.
I needed this video in my life, thank you!
You are welcome, Keapix! I am glad I could deliver content that people find useful!
Great video. These stretches and exercises are really been helping me out. Thank you!
You are welcome, Jim Norton! I am so glad these exercises have been helping you! Thank you for sharing!
I had a huge knot that seemed to be around my shoulder blade but on the outside toward my ribs. I used the corner of my kitchen chair for about 5 solid minutes after using a heating pad. I got 2 or 3 relieving pops and I'm so glad because it has been pestering me for days. So much so I got on RUclips haha
I have a knot on above my right shoulder blade atm I have a small massage ball it’s helped a bit but this is great I haven’t slept very well over the past few nights this is brilliant xx
Glad it helped, Louise Hart! Thanks for sharing!
omg.....I'm in tears ! when i did #2 fatigue the knot i felt relief IMMEDIATELY ! I've had this knot for weeks !!! Thank you thank you thank you !!!!!!!!
Oh, wonderful to hear!
Really needed this video... as a chronic sufferer of upper back knots, i am trying these right away... thankyou for spreading your knowledge...
You're very welcome, Mamtha Hariharan! I hope they help you! Thanks for commenting.
These techniques is a game changer thank you
Thank you so much! It did work for me all these exercises! You and your wife are amazing!
You are so welcome, Erika! I am glad these were helpful for you and thanks for commenting!
WOW, I got INSTANT relief from that first movement! Getting into that position was awkward and I was like, no way this is going to really work...but once I got in position, it felt like I was squeezing the knot like a lemon! Wild. Thank you!
Amazing news! I am so glad it helped and thanks for sharing.
Number 2 was surprisingly already effective, 5th time in! Thank you so much for this video.
You're welcome, Claudine! I am so glad these exercises were effective for you!
Thank you! Couldn’t sleep allllll night. Searched for stretches on RUclips and this helped so quickly! Thank you so much
I am so glad this worked so quickly for you, Whitney!
Wow. nailed it completely here!
This was it. All the equipment used here is all the equipment i have lol.
Immediate relief to pain i've been dealing with for 10 days straight now!
even my chiropract wasnt able to relief any of it.
thanks alot!
You are so welcome! I am so glad these tips helped you and thanks for sharing!
Just did the stretches and it has helped me THANKYOU 🤗🎉👍💋
You are welcome, kim anderson! I am so glad to hear this helped! Thanks for commenting!
I literally have this rn same spot and I’m glad to have this video
Thanks so much for this video. You give very clear instructions, everything is explained so well in regards to what we're doing to the muscle, and I love that you told us to use heat and then stretch first instead of just jumping in and saying okay here are exercises 1, 2, 3... thank you!!! I've suffered from knots in my right shoulder for years now, and these steps are a great to help me until I can get back to a massage therapist. You're wonderful, thank you!
You're very welcome!
Thanks Doctor
It’s really helpful 🙏
You are welcome, Kimmie Bui! I am glad this helped you and thanks for commenting!
Perfect timing, mother in law has need of this
So happy I can help, Carlos! I hope these help her out!
Finally a video from a knowledgeable professional and NOT a chiropractic. 🙏
Thank you for your kind comment, baphnie! I hope this helps you!
Love all the exercises I’ve tried I’d really helps, thank you!!!
You're so welcome! I am glad to hear that!
My initial thought was 11 minutes is too long. But every single technique you taught me is useful and I'm grateful
Oh, thank you so much, Paul! I am glad you found this whole video helpful!
Brooo I needed this. Thank you!!!!
You are welcome! I hope it helps you out, J. Von!
Oh goodness this video was a relief!! Thank You! Instant difference 👏
You're so welcome, Gaby Ramos! I am glad these tips helped and thanks for commenting!
I suffer from shoulder knots and back pain so I thank you for making these videos...
You are welcome! I hope they help!
Bro literally the first exercise had me feeling a little better in the moment 😂 thank you!
You're welcome!! Love to hear that!
This was very well structured and covered the fundamentals, and really helped me. Thank you.
I appreciate that! Thank you!
Thank you very much for these exercises. Helped my back muscle knots to relax a lot.
You're very welcome!
THANK YOU SOOOO MUCH FOR THIS VIDEO!!! You are doing god's work seriously. Subscribed!
You are so welcome! I hope you found it helpful!
amazing, thank you so much for sharing these. I'm desperate to sort this problem out.
You are welcome, Bart! I hope these help you!
The chair really works wonders, thank you
Happy to hear that!
Tennis ball worked like a charm. Thank you
Thank you so much. This was very helpful.
Glad it was helpful!
The first exercise helped a lot. Thanks!
You are welcome! I am glad it helped!
I feel like I always see the same advice for shoulder knots but I’d never seen that first one before and it was like magic!!!!!! Thank you!!
Oh, wonderful! I am so glad that one helped you out!
Okay I’m in shock here! I haven’t done the full routine but I’ve tried following the video and trying a few of the exercises and I was blown away by what I was feeling just from the few things I did! The first step, I immediately felt like a stiffness that released. It didn’t fix it right away but I did notice after just doing that first exercise some immediate results.
I wish I’d found your videos sooner, but I’m happy I’ve found them!! Thank you for sharing this!!!
Oh wonderful! I am so glad you are finding these exercises effective!
Thank you VERY MUCH!
You are very welcome, Diane! I hope these exercises were helpful for you!
This is a wonderful video! Thank you so much for the exercises, really does relieve pain.💖😍
You're so welcome! I am so glad it is helping and thanks for sharing.
Thank you so much for this video!!! I have the foam roller and a theracane type tool, mine has more handles/knobs, but never know how to utilize them to their potential. I also go to a Dr of PT for dry needling. The dry needling helps a ton but I can't do it as often as I would like.
I suffer from this type of tension knot to the point of nausea and total feeling of being ill. Again, I thank you for this simple, concise and doable tips and advice!
You are welcome, Becky! I am so glad you found these tips helpful!
Dude the first stretch has saved my life I have bad posture and fibromyalgia and a muscle disorder and like I’m ALWAYS in pain. I am always sitting or standing a way to minimize pain which causes more knots because I’m having such bad posture. One of the sensitive spots for fibromyalgia is the neck shoulder area and I get the worst pain from tennis ball sized knots. Thank you so much for this video and please thank your lovely wife for being such a great assistant. what a woman
You are so welcome! I appreciate your support!
Love this video. I can certainly use these exercises for my right shoulder blade aches on my desk work. Thank you.
You are welcome! I hope they are helpful.
A few months ago I got a horrible knot in my right shoulder blade. After suffering for a few days I found this video and was shocked how the exercises relieved the knot. This morning it was back. I spent ten minutes trying to find this video because I couldn't exactly remember the exercises. So glad I did! The knot is gone! Thank you thank you thank you!
You are so welcome, Hayley!! I am thrilled this video continues to help you!
What a lovely partnership ,congratulations!
Thanks so much, engin! I appreciate the kind words!
And please suggest on what to do if there is pain in the metatarsals and phalanges of foot.
Thank you
Wonderful tips, thanks
You bet!
It felt so much better, I have had a knot for 2 weeks, hoping that it would vanish on its own, but this video helped a lot. Thank you 💓
You are welcome, Hamza Othman! I am glad it helped!
You are a magician. These exercises helped me SO MUCH. Thank you!!!!
Oh wonderful! I am so glad you found these helpful and thank you for commenting.
Don’t forget to hydrate afterwards!
That first exercise was literally amazing.
So glad to hear you liked it and thanks for commenting, Emily!
Woooow, thank you so much! It made all the difference for me 🙌🙌🙌🙌
You are very welcome! So glad this was helpful!
I’ve been having neck, shoulder pain due to shoulder exercises and doing this has relieved discomfort 👌👌 thank you
Happy to help!
It truly helped thank you both.
You are so welcome! I am glad it was helpful!
Thank you, these exercises are very helpful
You are welcome! Glad they are helping!
Thanks, will try some of these 🙂
I hope they help you out, SR!
Wow, that shoulder up, shoulder back, head tilt, head turn position really did it for me! THANK YOU
Awesome! You are so welcome!
I use my phone a lot and that mixed with bad posture & an old injury on my left chest/pectoral muscle has ended my left back with a lot of tension & knots and muscular & skeletal pains at times(i have no heart issues,all clear). I have introduced foam rolling & tennis ball massages & the first time I tried them it was like a massive release of emotions. Still the knots persisted. After following the tips on this video, especially the muscular contraction hold in the beginning, I already feel so much better. Now I'm going to lay on a heating pad with a smile. Thank you so much 🙏🏼
You are very welcome! I am so glad these tips helped you so much.
Thank you! Really helpful video!
You're welcome! Glad it was helpful!
I woke up having a really bad knot and it was impossible to move. I was gonna call off work and stay in bed all day. Thanks to this I was able to start my day off and get to work. Thank you!!!!
This is wonderful news, Ren Vill! You are so welcome and thanks for sharing.
Thank you for this video helped out 100%
You're welcome! I am glad it helped and thanks for commenting!
The foam rolling was great, thank you!
You are welcome!
This was very helpful. I have a spot on my shoulder just like your wife. I have almost everyday pain. I appreciate the ideas.
Glad it was helpful! I hope you start to feel less pain!
The first technique was effective. Thank you guys.. subscribed!
You are welcome! I am glad it helped and thank you for your support!
You saved my life thanks ☺️
No problem 😊
Thank you, this video is really helpful. 👍
You're welcome, Sunshine Kwon! I am glad this was helpful for you and thanks for commenting!
The shoulder lift and back head tip back and away from the affected side PERFECT fixed me THANK YOU
Wonderful! You are very welcome!
Been having this pain for 8months thank you for these
You are welcome! I hope they help!
Your all video are very good helping me at home for my nick pain and shoulder thank you so much both for you 👍
You are very welcome! I am glad this video was helpful for you!
That’s EXACTLY where I get my knots. Thanks for the tips.
You're very welcome, Terresa Showalter! I hope they help you! Thanks for commenting.
@@toneandtighten i have the knot in the same place too it hurts so much I can’t look up because it hurts thanks for this I’m going to do it right now 🙂
@@toneandtighten can knots in the same spot as your wife's....that's where I have mine constantly. Can it cause pain on your chest and trouble breathing on that same side?
@@mrsf6868 I’m having the same problem let me know what you find out
@@Unknowuser166 How’s everyone doing?
Amazing ! I had a very strong pain and the first excercise did wonders
Great news, Mattice Eloot! I am so glad these were helpful.
Thank you for this I woke up with a shoulder pain and it helped a lot!
Great to hear! You are welcome!
Great suggestions! Thank you
You are so welcome, Sonia! I am glad it was helpful.
I have suffered from back knots and shoulder pain for awhile now. I don’t know exactly how long, but I’m tired of it and discovered your videos in my research. I don’t know if my back knots are causing my shoulder pain or vice versa. I started with this video first, then discovered your impingement video. What is your recommendation? Shoulder video, knots video, or alt every other day? Thanks for your time
I will do these every night. Im glad I found this channel of yours. You have the answers I need and exercises to do at home. Cant wait to try Lisses exercises. Just found that video on here.
Thanks so much, Mimi Bndr! I hope you find these exercises effective!
So helpful!! Thank you!! 😊
You're so welcome!
Thank you so much this 100% worked
You're welcome! I am glad these were helpful and thanks for sharing.
Hello and we are grateful for your help!! I have a question, I have two significant muscle knots, one in the middle of the neck and 4 cm on the left of the spine and one under the left shoulder blade, which one should i treat first?
I’ve had a knot in my shoulder for the past week! The first exercise help me tremendously so very thankful! Hoping that it doesn’t come back in the morning and that full release is on the way.
I hope so too!
Thank you so much for this! I have a knot right where your wife went with the cane and I haven't been able to concentrate on anything for like a week, except for the pain. I didn't know what to do. This has helped immensely!! Thank you!!
Oh, I am so happy to hear this! I am so glad this helped and thanks for sharing!
This helped immensely.
I am so glad to hear that, ruby! Thanks for sharing!
thank you I need this
You're very welcome, Susan Baier! I hope they help you! Thanks for commenting.
Thansk a lot for the video , these techniques are really helpful. One question can we use infraded heat light instead of heating pad ? Thanks
Doing them now thank you
I hope you find them effective!
very informative video ....thank you for making it
You bet! I hope it helps you out!
Omg I appreciate this video very helpful
I am so glad this is helpful and thanks for commenting!
Thank you! I'm the shoulder blade knot Queen and there are a lot of good tips
You're so welcome!
I needed this. Thank you
You are so welcome! I hope it helps!
Thank you, sir. I'll give it go!
You are welcome! I hope you find these tips helpful.
Thanks dude I was finding this type of video I had finally got it it helped me a lot
No problem 👍 So glad it was helpful for you!