How To Get Rid Of Muscle Knots In Your Neck, Traps, And Back

Brad and Mike demonstrate how to get rid of muscle knots in your neck, traps, and back.

Bob (the tall one) has transitioned to the role of director behind the scenes. For updates and more details on his Ataxia journey, you can visit

~~~~ Chapters ~~~~
0:00 Intro
0:19 Why knots/pains develop
0:50 Model of scapula
1:50 First stretch of lower trap explained
2:26 Demonstration of stretch
3:30 Alternative to doorway
4:32 Strengthen scapula muscles
5:06 Exercise scapula muscle
6:08 Emphasis on shoulder blade
7:05 Part of the problem!
8:50 Demonstration of explained exercise
9:48 Rick Olderman information
9:59 C2 Pro Massage Gun
10:31 More video information
10:56 Outro

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[RosieKuhnPhD]

I realized this week that I needed that support for knitting. I had a lot of pain. I bought a Boppy to support my arms for knitting and reading! And I feel the difference within a few days. Thank you!

[greatfulchristian]

Ty brad and mike. Can’t wait to get my neck and back to feel better ty :)

[WhereNerdyisCool]

Great video...my scalene muscles get super tight, along with my scapula if I am at the computer too much

[florentinalestaru]

Godsend this! I have this kind of pain right now on my left side. The part with the hanging arms ❤! I hadn't realized but it's totally happening and triggering the pain. Thank you!❤

[medicinalmcgillicuddy]

These guys are awesome 😎 They crack me up, starting to have great chemistry

[maryjacobs]

For years, they've been telling us to keep our shoulders down and back (but relaxed!?!) Now we need to bring them back up. Oh, the confusion!

[TheForeverchanges]

I have notticed that when I stand up straight, with my arms hanging down my sides, my neck muscles tighten and the knots activated. (I am 67 and have chronic neck pain) When I raise my shoulder slightly I get relief. I have been hanging regularly on my pull up bar, but not activating the shoulder at the angle shown in the video. This makes sense to me. I have been using a Saunders neck traction machine over the years. While this opens the vertebrae, I wonder if the stretch (traction) is straining the very neck muscles I am trying to relax.
Enjoying your content. Thank you!

[cecescooter]

THANK YOU! I occasionally get migraines at the base of my skull & neck, right side only.... likely from an old auto accident. Next time I experience this I'm going to try these, and will report back if successful.♥️

[s_r_v]

Yet another great video, much appreciated, please keep up the good work 🙂

[ruthwolf]

I've loved your videos all though the evolution of Bob & Brad to present. But I'd like to ask if you could possibly address hypermobility &/or EDS at some point. I've just been diagnosed & now I don't know what's safe for me to do anymore or if I've been doing damage following advice for "regular" folks. If you've already done this at some point, I haven't found it yet & would love to be directed to it. I can't seem to find a local PT option that I can access for help either.

[IJashatted]

Really helpful!

I have been working in a warehouse since age 17 and I've been having lots of muscle nots.

Thanks for this video!

[kcarsonphoto]

Awesome, I'll try it at work when I'm stressed... #corrections

[fredmacias]

Hi guys...what is your take on cold water plunging for someone like me...55 years old, workout 5 x per week and looking to lean up and recover from workouts faster/better. Suggestions? Thoughts?

[cheapers]

Due to my physical attributes they keep me from standing up and doing that I lie on the ground for a lot of stuff seems to work also like throwing both of my arms behind me as if I was showing an indication of a field goal I don't know if it does the same thing but it seems to help with some stuff 👍

[umaTTbr]

I have masseter knots in the jaw how to get rid of that?

[sunshine]

Wish this woulda uploaded 12 hours ago.