6 Ways to Get Rid of the Knots in Your Upper Back

[@andreventer99]

You are a legend - I have seen spinal surgeons and spent thousands on Spect scans and they have no clue. Thank you so much for your fantastic exercises.

[@neckrochylde9]

This has seriously been the very best, most clearly informative upper back pain exercises video I have come by in years. Thank You.

[@annc4134]

K Kallweit I totally agree!

[@prosperity1464]

Chad. You are a miracle man. What a big difference on my body pain. I feel great after doing this. God bless you and thank you very much for this very precious video you made. Simple and effective and thoroughly well explained.

[@IngyouKim]

A few years ago I developed this knot and tension in my upper and middle right side of my back, right by my shoulder blade. The moment I got it was when I quickly looked up once after looking down for 4 straight hours during a final exam and something in my upper middle back and neck didn't feel right. Because I sit at a desk in front of a computer 40+ hours a week it has gotten worse. I feel a knot in the area and I even developed a habit of constantly yanking my neck forward to stretch that area. People noticed that I started doing that and it made it even worse. I bought a massage ball and didn't even know how to use it. Every time I would feel some type of stress, that area would bother me all over again and I would yank my neck over and over or rub the knot with my hand if I could reach it. I felt discomfort every time I shot a basketball or went fishing. The worst happened when I squeezed my neck backwards to relieve the pain and ended getting a pinched nerve in my neck on two different occasions. I watched this video last night and realized that the root of my problem was my posture when I sat at my computer. I followed these 6 exercises last night, and ALL the pain disappeared. I kept my posture straight all day and I can tell my neck and body isn't used to having better posture but I rather develop these small muscles that I neglected over time than ever live with that knot from hell. I'm still pain free. This video was amazing for me. Thank you.

[@RGTomoenage11]

Ingyou Kim Its always the posture

[@leonelramirez3231]

Posture, try chiropracture, slide on an exercise roller, inversion table, streches, exercise with bands

[@wallyhuron2596]

Wall thoracic extension - 2:30 Upper trap smash - 3:20 Wall angles - 5:30 Forearm wall slide - 6:55 Wall pec stretch - 8:07 Shoulder Shrug - 9:41

[@theresehoney199]

I have played the harp for over 30 years & have chronic neck & upper back pain. Harpists hold their arms in front of our bodies, at about chest height, with our elbows away from our bodies. I am pretty sure your exercises will give me some relief!!! Thank you!

[@bfmbtc]

This video just changed my year. Thank you. I work from home but recently I have been off work due to chronic back pain. This pain has been serious and more recently I started having muscle spasms in my upper back. When I tell you my muscles would feel swollen after one of these attacks.. it was awful. I was putting so much pressure on my spine holding my head forward that it injured the spine. When this happens your muscles naturally restrict your movement to prevent further damage. This is compounded by restricted muscles due to chronic bad posture. My doctor gave me nsaids and sent me on my way but nothing changes and my problem has only gotten worse.. I've literally cried from this pain. This video and one other (the swimmer pose one) has immensely improved my problem in one night. Thank you thank you thank you. You are a healer! Now I can begin to finally heal.

[@anupriyaagarwal8494]

This video is awesome! I am a doctor suffering from shoulder tear from shoulder over use and the local phyiostherapists have not been able to help with my stiff back and pain. These exercises have helped me tremendously! A BIG THANK YOU

[@skyeautumn]

THANK YOU! These are such practical, easy to do exercises with immediate relief.

[@sittingsolutiontv8266]

Skye Marsh you're very welcome Skye :) Chad

[@engagronomica7539]

Hоw Geеt Yоur Ехxх Back Noооw! Gо hеre >>> twitter.com/c9c7595e3b79a0ede/status/790853501416935424 6 Wауs to Gеt Rid оf thе Кnоts in Your Uррреr Bасk

[@saibirina]

Skye Marsh yes is immediate!

[@samortiz3443]

I've been battling this pain going on 4 yrs. something told me to look up how to help with the pain. I immediately did the exercise and felt relief. I'm going to continue with this routine everyday. Thank you for taking out the time to show this

[@spartygirl121]

I have some pretty tough knots between my shoulder blades that, on occasion, cause a lot of stiffness and pain. I just did some of these exercises and I can already feel a difference. Thank you for this video!

[@sieannafotheringham2244]

So glad I found your videos! Having worked in administration for 20+ years, I am in serious need of these wonderful exercise tips! Normal exercise tends to make my body feel further stressed and tense but these really work to relieve stress and retrain the body ... thank you Chad!

[@Kpictures_NYC]

I can't wait to do these. Great video.

[@SkateGirlAndrea]

Awesome as a skater I need this, especially as some of our skater stances are a leaning forward thing sometimes.

[@sittingsolutiontv8266]

+Skate Girl awesome! So glad this was helpful for you :) Chad

[@Fart_Simpson]

Hahaha i also skate and needed this really bad

[@maximovaldez6637]

if yоu rеаllу wаnt hеr bасk (aаnd I knоw уоu dо) уоu nееdtо stор еvеrуthing and gо wаtсh this vidео right nоw =>>> twitter.com/89afc252c2eba917f/status/822770803770945536 6 Wауs tо Gеt Rid оf thе Кnоts in Yоur Uррer Bасk

[@darwinbocalbos]

Too damn good man. THANK YOU! I'm an age-grouper triathlete and the 2 pec stretches right there are awesome to do after long swim sessions.

[@sofiahenricsson8924]

Thanks for these useful and very easy to follow instructions! I want to encourage you to have that awesome dog in ALL your videos. It really put me at ease and put a smile on my face :)

[@technical_nontechnical_develop]

Very nice and simple techniques. Effective and useful to reduce neck and upper back pain

[@amethystiumm]

The best video i have seen in a while.. excellent. Thank you Chad!

[@Siameezkattwo]

I can feel it already after working along with this video.Thank you for taking the time to make it!

[@sittingsolutiontv8266]

Terry Lee you are so welcome and glad you got some relief :)

[@cjbellmama_8276]

This is very helpful. I finally have some relief. I am a nurse and have to do some strenuous lifting at times and it's really taken a toll on my back. Thank you so so much for this!

[@contentangel2131]

OMG this graphic on your logo is BRILLIANT! who's concept is this?! IT's so good......you should consider sending it in for an ADDY award. TOO FABULOUS. Please name the designer.

[@kwongvincent6365]

Thank you! the best way I ever try, it totally help to relief my shoulder pain!!!!! thanks for the teaching and sharing!!! love this video

[@Phelosity]

Thanks for posting! This really helped with chronic neck and upper back pain I've been experiencing.

[@hectorabiera628]

Thank you for the information Chad. It helped a lot. I'm doing it for months and now I'm getting better.

[@audreysegura8933]

I love these videos, they work !! Thank you Chad and Brenda!

[@RGTomoenage11]

Audrey Segura Preciosa

[@summits100]

Excellent explanation and thorough cuing. And as a Pilates teacher, I have to say...you have incredible thoracic extension!

[@JoshuaCBrown]

You have my subscribe. These are amazing. I only did them once, and already feel better. Going to keep doing them every day!

[@LL-rq7se]

Amazing. Thank you SO much. My rhomboid (?) muscle has had a huge tight knot in it for the last few days and these exercises are really helping a lot. So much bad info out there but thank goodness I found your video. Thanks!

[@TownElizabeth]

Good for stress tension. I feel so much better. Thanks. I’ll keep this vid saved.

[@ExtraordinaryChange]

You are amazing. I had a severe car accident years ago. I lost the curve in my neck, severely stretched and partially tore the C1 and C2 ligments, and have multiple herniated discs throughout my thoracic spine and lower spine. I have had such limited mobility that I gained (basically another me ) in weight. I've been living (kinda)... in extreme pain, and with ever increasing limitations. So bad I can't even sleep because there is no such thing as a comfortable position...and I have tried every pillow gimic on the market. At the moment I can't do simple things that matter... like carry the laundry basket or put on pantyhose for work. Anyway...I got fed up and decided to take this year and train my body back to health, by setting the goal of being worthy to compete in a fitness competition. I KNOW MY ROAD IS GOING TO BE LONG. I have done every kind of treatment offered with the exception of Surgery. I just felt someone had to have a clue how to REALLY help me REVERSE my injuries. This goal is not just recovery...I want to be able to seriously compete. That's how motivated I am. I recognized that the first step has to be retraining my back and neck and getting rid of the injury pain before building on a very weak frame and muscle structure. I stumbled across your channel and watched like 4 videos. I had SEVERE pain. I did the exercises in each video as you taught them, and by the end...the pain was decreased at least 80%. That's just from today only. I feel BLESSED to have found your channel. I wish I could know you personally, given the challenge this goal presents and the clear real ability you have to make a difference. But I'm a fan now and will also be telling many of my clients about your channel. If you have some advice about how to protect my neck since it is no longer curved...I would REALLY like to hear it. I would like to leave my number if it is ok or email. It's [e-mail] or 716-3659-6686. Thank you for being a complete care provider for people with back pain.!

[@lorilouzy9366]

Wow this video really helped me! it relieved the pain from a knot on my left shoulder blade instantly. Thank you so much! these exercises also really helped my chronic chest pain i believe is directly linked to my tight upper back from years of bad posture. I make jewelry so I am constantly looking downward and this vid is a life saver! I am going to start doing these everyday. THANK YOU! THANK YOU! THANK YOU!

[@jasontillett]

You explain things very well

[@randyvehslage4958]

I've been suffering for 3 months with shoulder pain and I can feel a difference already - Thank you so much!

[@sittingsolutiontv8266]

+Randy Vehslage Hey Randy...thanks for sharing! We appreciate the kind words :) Keep us updated on how you're doing :)

[@JamesArkansas2386]

my wife was so thankful after she watch this video. It gave a big relief on her shoulder.

[@anuragkapse1448]

Thanks for this helpful video....I helped me with the upper back pain.

[@staceykiem7709]

I got to work all hunched over today in pain. I did a few of your exercise and feel so much better. No pain relief needed. Thanks.

[@faustochavez4193]

Been dealing with this for years....began body building and only after back training does my back feel better. What he says about maximal contraction is what body building is all about...most people don't know how to squeeze a muscle really hard and that's why they workout and look the same after years of training. I will give these tips a try.

[@dustysgarden2254]

Ive found since i have started lifting my muscles hurt from re-positing. It has been very interesting. I have also started to incorp these types of exercises into a daily stretch as well as when lifting.

[@RahulKumar-lo3op]

I'm studying reducing scars naturally and found a great resource at Macala mark remove (check it out on google)

[@francoisebeliveau1384]

WOW! I cant stop looking at your videos. So helpfull. Thank you so much. I just wish I could see your feet when you do some moves against the wall as I don't know if you lift one of your foot or if they always stay flat on the floor.

[@amorecanis3581]

Thank you. I've been in agony for months now. I've been using a ball, which does help a lot, but these other exercises make sense, too. Also, I feel your video holds much veracity since your dog is there! Excellent points on the way we sit and how our lifestyles have us all scrunched up! Thanks again:)

[@Sirbikingviking]

This is a great video. You really should recommend products as an affiliate to put us directly in touch with great products we can use (like the lacross ball on a string). You can make some extra change as well. I saw your video on foam rolling the thoracic spine as well and really wanted some kind of link straight to a great foam roller. Thanks for your expertise!

[@dennex911]

Thank you for the thorough explanation and video! Please keep it up!

[@ajaymandal8314]

You're the best guy, the first trick worked for me even in a single shot. thanks a lot............!!!!!!!

[@erikac8579]

Thank you so much! GREAT video! I love that these can be done anywhere. Agree with other comments made...helped right away!

[@margitszanto4534]

Thank you! I'll do this every day, all these exercises are actually working!

[@mariebossard1640]

Thank you SO MUCH! I feel much better trying these a few times already! This is GREAT!

[@bwatchnu1]

thank you sir.. I do a lot of digging. my shoulders naturally always hurt. always HV done normal stretching. still commonly painful. visited with a few local chiropractors and have never been able to get long lasting real relief. these stretches I hv tried now n they work!.. thks again for the share. sharing is caring..

[@ksrraw4666]

Thankyou so much for this exercises I got immediate relief.

[@musicdocat]

what a physical! Teach us! Thanks for your explanations. I need this so much because my work, on computer. From Brasil!

[@alexis5350]

Excellent exercises!! Thank you so much.

[@MrFjut]

Thank you so much. It is way, way better with my back-pain as before. I haven´t still got rid of it, but I have another problem and my hip replacement operation is already planned. These exercises have helped me to soothe the pain and to go to work on regular basis. So, it really works and I am very grateful. Thank you.

[@mayamane2989]

Thank you so much. Thanks a ton. Very useful exercises. Great work!!

[@lissetmontoya1796]

Those simple exercises are awesome!!!

[@adamblaknovski279]

Excellent routine, very helpful.

[@justinleo1234]

very simple workout , but works great...good results....thanks...

[@johnnysalter7072]

Thank you very much this has helped me a lot. How close to the wall are your front feet supposed to be in the first exercise? Where can I get a ball like that?

[@connyhuthsteiner]

I thought this was a very good video---thanks for doing such good work!

[@destinyjackson679]

This actually felt wonderful. My job requires so much physical activity that I have a knot that just won’t go away. I really home these simple movements will help get my muscles stretched as more fluid.

[@quinongrains]

Thank you this is so informative - is it possible to achieve natural circulation in the hip area for serious hip tension?

[@ap7808]

omg finally after MONTHS of pain I feel some instant relief just from doing those exercises...i am going to have to get the lacrosse ball so i can use it as well, but the stretches worked! I am going to try to do them at least once an hour!

[@wendymorden7774]

Thank You great information and demonstration! Some of these things I can not do do to impingement of the L shoulder rotater cuff. Decreased rom. I have been able to take a bit from many great videos which is helping be release knots and help open up the subacromial space. Still a long way to go but a work in progress! Posture is so important for recovery and every day life! Do you have any videos on exercises to help open up this space so can eventually lift my arm above my shoulder?

[@christiannagle6677]

That first exercise cured my shoulder blade knot in one minute! Fantastic. Thanks so much.

[@sittingsolutiontv8266]

Christian Nagle awesoeme! Glad to hear that and thanks for letting me know :)

[@Northeast_Mainiac]

ty for sharing this information, i have huge knots in and around my shoulder blades and scapula's. and shoulders. i can not get deep breaths because of these knots.

[@majestic6303]

Such clear explanation. Like your demo. Thank you

[@tablepadexpet]

Thanks - these are excellent, practical exercises!

[@leesgmapope]

Thank you! Those exercises are just what I need!

[@sittingsolutiontv8266]

Merrilyn Pope wonderful :) So happy you got some relief!

[@pamelawood9306]

Wow... Excellent information.. Great exercises! Thank you so much!

[@kellypatterson9456]

I'll try these out. Thank you! I do sewing and it's much about sitting and pushing and pulling only with my left arm. I'm hunched over all day and am in pain left shoulder wise.

[@babakjavid8828]

liked it thank u very much. could not see how u place ur foot during exercises and how do you tilt your pelvis ? Standing properly , letting it by you would be great !

[@daviddean6032]

Exceptional! Thank you a million times over for this great exercises!

[@chelseac288]

Thank you for this video. These are some really easy and simple stretches and it works tysm!

[@jalaja1494]

i have injured/inflammed my sterno-coastal joints that connects to the sternum in the front rib area and these exercises are great for everyday :) Thank you so much

[@cutecats532]

Thank you! eventhough I think I did some of these slightly wrong my back is already thanking me. Cute dog.

[@TheGunsling3r]

excellent. I have slight scoliosis. when I do seated rows I end up with a knot behind my shoulder blade. these exercises helped to relieve the tension.

[@bebevarangan7601]

I am thar I found your vedio, thank you for all the info.. your channel is my favorite. It is very informative.

[@kanonstein4258]

Thank you so much to show awesome exercise, I followed step by step my pain go away after i done my exercise

[@liammcgowan6651]

Fantastic thank you so much ! Have subscribed & will be watching out for new videos. Best always Robert.

[@camewita-_-ar-1592]

This video is awesome. It has really helped me. Thank you very much.

[@Olyatzaneros]

Thanks so much for this super helpful video. God Bless!

[@davejones4740]

I'm slowly recovering from pneumonia. I have a massive lump in my back as my partner found whilst masarging me. I'll do these Dailey as my forward position is what I carry all the time. I need to realignment of my upper body. Great video and instructions.

[@wendykurtz1110]

I found these stretches to be very helpful. I have been teaching small children for 28 years and have spent a lot of time crouched over. As a result, my upper back has been in a lot of pain lately. Like the woman that you referenced in your video, I too have had massages, and muscle relaxers, but to no avail, the pain did not go away. My pain is beginning to subside☺️. BTW...where can I get a body ball?

[@oliviajorg]

THANK YOU SO MUCH!! Great explanations and exercises...

[@Lahse72]

Thank you so much! Very helpful in my work environment.

[@tomislavturcic2329]

I love your videos. These exercises are great.

[@patrickcherubin4508]

great video sir. .That was very informative.Thanks

[@drujitsuTHECHANNEL]

Thank you soo much for those tips, they're the ones helping me the most so far !!!! :)

[@mclogic786]

Brilliant video. Thank you.

[@reemqaddoreh495]

Amazing effective tips. Thank you for sharing and I hardly recommend doing them

[@Gucci8857]

thank you. Great video. helped me a lot.

[@jodysheldon8302]

Very informative & useful thanks! First time watcher Heck Yeah Liked & Subscribed 😉Definitely looking forward to more! Nice to watch a video where you get right to the point with zero annoying time wasting bs..like I said much appreciated❣️

[@k900b]

This is very helpful thanks.

[@mellymeloaklandCA]

very informative, great video!

[@Niberu17]

Thank you very much Chad.

[@bbeg76]

Thank you so very much:) I think these will really help me... I used to drive around 50-60K miles a year with work and did that for about 7 years then had twins! As you can imagine, my back and shoulders are in pieces....terrible terrible knots in my shoulders:( I'll try these exercises and report back:)

[@katerinagarbi1344]

Thank you !!! Very helpful routine 🙂🙂🙂

[@joannconkey8616]

Thank you so much for sharing your knowledge and wisdom! Your video's are very very wonderful and helpful! Liked, shared and subscribed! The more folks know about their health, is always a great thing! Thank you again! ;D

[@deebadubbie]

Useful! Do you have some exercises to burn belly fat. something not terribly strenuous?

[@jdharibizzle]

really fantastic video . thank you

[@Traceyi1000]

ugh such terrible pain forward posture has had me in pain for... a long time thanks for the video

[@ericavigil9567]

This was extremely helpful! I love your dog too by the way 😜🤗👍🏽

[@hellolast799]

that lacrosse ball one... THANK YOU