How to Release Knots Between Shoulder Blades (+NO MASSAGE SOLUTIONS)

Learn how to get rid of knots between your shoulder blades (even if massage doesn't work!). I'll show you simple shoulder exercises that release knots between your blades. These are especially helpful when massage for your knots doesn't work!

CHAPTERS
00:00 Intro
00:57 Massaging your shoulder blades
04:36 Cause of Knots
05:22 Scapula Retractions
07:33 Bent-over Flys
10:57 Goal Post
13:45 Dumbbell Rows
17:11 Programming
18:04 Closing

HELPFUL LINKS
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At Upright Health we give you strategies and research to get your life back.

With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.

Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.

Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.

When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.

ENDING CREDITS MUSIC

ABOUT THIS VIDEO
Massage for knots between your shoulder blades often doesn't work. Stretching for knots between shoulder blades often doesn't work. In this video, you'll learn how to release the tension between shoulder blades and fix your shoulder blade knots with simple home exercises.

#painrelief #shoulderpainrelief #UprightHealth

[Uprighthealth]

How much have you spent on massage in the last year to try to fix your knots? Drop me a comment!👇

[FlyingJay]

Thanks! You fixed me! 36yo dude here. Been suffering for years. You killed it my man! Appreciate it so much. Please take my money.

[victoriarhodes]

Tennis ball on wall is instant game changer. Thank you!! 🎉

[robky-LD]

I have had this issue for years... thanks so much for addressing this distracting problem.

[Maleo--]

I just found out of your videos, it's amazing because some show a couple issues I'm handling on my body. Thank you!

[AlyFuzzo]

The ball on a wall was VERY effective for me thank you VERY much sir.

[petraschagen]

Thank you for making this video! I tend to get lost in the number of exercises available to strengthen my shoulders, and being able to follow what you set up in this video truly helps to actually do the work to fix it!

[kazitube]

This morning I was in very bad situation, searching for the right things to do, finally got you, thanks All Mighty and being greatful to you for your excellent suggestions. I was following you step by step as you doing on this video and feeling better now! It's amazing! A great thanks to you again. I hope everybody will be pleased on you. May All Mighty be with YOU.

[kathcares]

So glad to be reminded of this! I used some of your videos to recover from a shoulder injury in 2018, but I forgot about doing maintenance because... (insert excuse here) Forgot how much I LOOOOVVEEEE that little ball! It's wonderful to get an updated video and see how your presentation style has evolved. You're really good at getting to the point!

[jwr]

I absolutely love this man, helps me and others out so much and makes me laugh along the way, your doing God's work brother! My left shoulder feels like it doesn't retract like my traps stop it but it's getting better! I've also noticed that my ribs are more likely to flare when my hips/pelvis are in anterior tilt.

[christinayoung]

💕🙏💕 Matt! Thank you so so much! My right wing had gotten so bad I was getting headaches and hand numbness. What's even better.. I just bought tennis balls for my dogs today! You Matt, are my hero for the week! Thanks again! 💕🙏💕

[jamesm.]

Super solid info, thanks for this! 👏 I've mostly heard other people complain about this, so videos like this are really neat for programming ideas or recommendations (I'm a Personal Trainer, but friends and family ask more lol).

[xNikki]

Thanks this is perfect! I had scapular dyskinesis on my right shoulder (diagnosed) from what I believe to be caused by an under utilized rhomboid and bad computer posture.
It got so bad to the point I got tingles down my back. I went to physical therapy and they focused on a lot of exercises to work out this very muscle group you're showing and THIS IS THE FIX.
I don't do rhomboid (these shoulder) exercises as much as I should so I develop dozens of knots behind my shoulder blades. Great video!!! 10/10 more exercises and motivation!

[Lagger-HD]

These are fantastic! I thought it was all in my front of my shoulder, but without these, that will just be the advancment of the issue, presenting itself over and over, that feels so good, and is why my mid back felt locked up!

[palper]

Excellent explanations, as with all the videos on your channel.

[jitutalajia]

Thank you for sharing these exercises 👌🌷

[VikramMohan]

Thanks I have not come across this easy to perform exercise before. I used two 1.5 Litre water bottles instead of weights to start off with and the knots in my upper shoulder literally vanished. I will work on strengthening them now.

Any future videos on sitting posture is appreciated to avoid these knots (apologies if this has already been made, I will start checking out your channel more often!).

[mamierich]

Thanks! I have followed you for years and always learn something new. Many thanks

[betsymilbach]

I use my Body Back Buddy daily. Love It!

[maskfoxy]

Thank you for the time and effort which you’ve put into your videos. You’re healing many people across the globe with your advise and that in itself is a big blessing 🙏