Neck And Shoulder Muscle Knots [GONE] In 4 Simple Steps

Exercises, stretches, and techniques you can do at home to eliminate muscle knots in your neck, shoulders, and back! Simple-to-follow tips to alleviate muscle knot pain and help you to feel better fast. Presented by a doctor of physical therapy so you’re sure to get the best outcomes.

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LINKS TO PRODUCTS MENTIONED IN THIS VIDEO (aff)

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Have you ever had a tight, balled-up area in your neck or upper shoulders that is sore, tender, and WILL NOT go away?! Congratulations, that’s what we would refer to as a “muscle knot”.

WHAT ARE MUSCLE KNOTS?
The most-widely accepted explanation of a muscle knot is a muscle that shortens into its contracted state, and then does not release/relax. This can cut off blood flow to the area and make the problem even worse. This chronic contraction can cause tension, strain, and even pain if left unresolved.

WHAT CAUSES MUSCLE KNOTS?
Anything that can cause tension, a contraction, or an overuse to your neck muscles can cause muscle knots. Among the most-common causes are poor posture, stress, weakness, and lack of activity.

HOW TO GET RID OF MUSCLE KNOTS
When treating muscle knots in the neck, shoulders, and upper back, there are 4 critical steps that should be followed for maximum resolution:

1. Heat - to increase blood flow into the area
2. Mobilization/Release Techniques - to promote relaxation in the muscle
3. Stretching - to promote a return to normal length
4. Strengthening - to improve function and prevent them from returning

Each of these 4 steps is covered in this video as follows with time stamps as indicated:

0:00 INTRODUCTION
1:51 HEAT
3:07 MOBILIZATION/RELEASE
8:07 STRETCHING
9:53 STRENGTHENING
11:39 DON'T MISS THIS

HOW OFTEN CAN I DO THESE?
It’s recommended that the techniques in this video be performed once daily for optimal results.

⭐️ Did you try the 4 steps presented in this video? Did they help your knot? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[nicklausmusic]

The amount of pain and GP appointments you've saved my neck is honestly unreal, thanks once again!

[lisaw.]

I get this muscle knot in my left shoulder often. Thank you so much for the stretching exercises- they really help to reduce what I call the "spasming."

[Ramyapad]

Thanks for this as my neck and shoulder been paining everyday after work love your channel much love your exercises much

[SM-ovvl]

Perfect timing! Your videos are a god send

[judyhoomalamalama]

there is nothing better than a good massage. But these techniques r great for self care. My levator is so tight & causes h/a and some dizzness. I cant get anyone to work on it. I did learn techniques in massage school but cant do them on myself so I will try your stretches. Thank u so much for all of this. U r a lifesaver. Tight muscles can make one feel awful

[pointofd]

Thank you so much, you’re really good! you’ve saved me a lot of time & energy & honestly a lot of money either, your channel is a pretty good educational channel, very clear & precise, I’m blessed to be one of your subscribers! keep going may God bless you guys! 💐

[sophialamb]

Thanks again. Each time I hit back and neck problems your videos are extremely helpful!!

[barbaraannedmondson]

Thank you!!! Exactly what I’ve been looking for the last couple of years. ✨

[anonymoushuman]

This is amazing! I live this channel. My neck and shoulder is full of knots. I went for a massage and whilst helpful it was suggested I go and see a physiotherapist. I did before where a traction machine was used and proved very effective.

However it was cost me $60 a pop and my insurance company $270 on top of that. It’s quite expensive.

These exercises are truly amazing, especially the smell your armpit. I did three of these and I already have relief. It’s amazing! The pain was so intense it was making me in a bad mood. I will do this every day!

Thanks you for sharing this!

[Goople]

Putting a ball in a sock is a very creative and smart idea! I’ve been struggling to aim the right spot and have it stay on my upper back and my scapula. Vertical foam rolling also helps me. Thanks for the great video! Do you have a way to release a stiff front sides of the neck?

[TammyLee-ho]

The contract relax technique worked really well to loosen the knot I just couldn’t find relief for. Thank you sooo much!

[donamircheva]

I like your videos, they helped me ease the shoulder and neck pain. Can you recommend a pillow?

[natashagilbert]

Can’t wait to try these. Thanks so much

[frtbite_cactusbtw]

Any excersise for annular tears in the neck, i had a whip lash injury years ago and my neck still hurts, my right ear has tinnitus plz guide your awesome love how you explain everything clearly.

[pmpope]

Have saved this and one of your other videos so I can incorporate these treatments and stretches as my left shoulder/trap area is particularly prone to knots.

[Lilylightskin]

I did all of these and WOW my pain is GONE!!

I see a chiropractor for adjustments because I work a desk job & workout a lot. I usually have pain in my right shoulder on the back side. Some weeks it brings me to tears but this got me out of my pain. Thank you SO MUCH!!!

[jessicavanwagenen]

I found you a few years ago and I have your shoulder stretches book marked on my computer at my desk. Life saving! Also showing how to do the acupressure without the help of someone else is so nice. Thank you so much!

[Clybeluft]

So creative! Love this for patients! Thank you Jared!

[jonathanmanning]

I get these all the time so this should be of a great help thank you Mr tone and tighten love and respect sent from the UK 🇬🇧❤️✌️

[michellegibson]

WOW! Exactly what I needed this morning before work. My heat bag is on right now; tennis ball and foam roller next! Thank-you!