#1 Reason Painful Muscle Knots (Neck, Traps, Upper Back) Just Won't Go Away

[@sighberscamp1]

I love you guys. You saved my life. I have whole body pain, which has pretty much kept me stuck in bed. My life is useless, and that's not whining, it the God's honest truth. I cannot do anything because of searing, crippling pain from my knees to my neck. When a new problem began because of a muscle surrounding my artifical hip, that was it for me. I was done. The small amount of time I had previously spent "trying" to move around had been robbed from me. Once it started, I couldn't even be up long enough to use the bathroom without screaming out in pain. Even laying down didn't stop these excruciatingly painful spasms in my periformis muscle. I couldn't find a position that would ease the pain. I even went to the emergency room by ambulance because I couldn't sit it a car, and they couldn't (WOULDNT) do anything to alleviate my agony. Then, I watched one of your videos. I layed on my bed bent one knee and brought the ankle of my other foot up to that knee in crossed legged sitting style, then gently pushed the affected legs knee away from my torso, and the pain STOPPED! not slowly subsided, or lessened, it completely stopped! No pain!! So now I know what to do when the spasms begin, and they never get bad. Not only that, since I started to do it routinely, the spasms hardly ever happen unless I push it and do to much! I can honestly say that without you two, I would not be here. I did not want to think about life with that level of pain, and I was considering methods to end it. I cannot thank you enough. Just are just no words...

[@mollycule2792]

That makes me so happy for you

[@nathank1600]

Cool story bro.

[@sighberscamp1]

@@mollycule2792 thank you!

[@sighberscamp1]

@@MithunKalvala6 thanks! I'll remember that!

[@94oGs]

Awesome story! I hope you're living your life to the fullest now!

[@carolschedler3832]

I was getting help from a pt for this type of pain. My sessions ended and we just could not relieve my persistent pain. Fast forward and I accidentally discovered that wearing a backpack is super therapeutic for ME. Once I realized this, I began wearing a pack with a 5 lb bag of dog food in it and wearing it around the house a couple days a week. Amazing!! I hope it will help some of you too. Now course work thru the exercises Bob and Brad are sharing. They are so sweet!

[@edge3220]

I really appreciate what you're guys are doing. I'm finally getting knots under control that have been causing pain for over 5 years. Occasionally, pain so bad that has even made me feel like I want to rip my own head off just for the relief. I could've been more diligent in correcting my issues. Wouldn't have taken me this long if I weren't so dang stubborn. Please, never stop!

[@aisforannihilation1662]

Oh boy do I know that pain. That & the, "I don't really need this shoulder anymore, do I?'

[@hitmanRazo]

I had knots so hard they pinched a nerve so tight my right shoulder was going numb down to my hands, took a lot of work to stop flaring up. No chiropractor, no PT, just a few amazing KZbin. Every day is maintenance, especially if you aren't building muscle. May God bless us all

[@fxzer01]

Nick Razo what videos??? I’m having some issues 😅

[@psithurismique]

@@hitmanRazo hello, may we have a link to the videos that resolved your knot?

[@TheN1H1LL]

What did you do to get rid of them pls?? Or you just did what these guys did?

[@elizabeth_9746]

You literally saved my sanity. The pains in my chest area scare me so bad! A couple of years ago I was constantly having migraines that caused me to throw up, unable to sleep, constantly dizzy and in pain…I really thought something bad was wrong with me. I started using your tennis ball technique and I have not had a migraine since! However over the last year I’ve been driving a lot for work and when I’m not driving I’m in poor posture over the computer. Anyway, I was realizing the pains in my chest that caused me to panic would start to go away when I brought out the tennis ball and my other items I use to get the “knots.” Confirming that these pains could possibly be Bc of poor posture is making me feel 100% less scared. Thanks x a million!

[@richardbarajas6953]

I’ve had the exact same thing and about 5 years myself many hospital visits from chest and dizzy spells this is a godsend

[@-xo6883]

Same omg I've been freaking the gell out im terrified to go to the doctors. Are you Ok now? Nothing serious?

[@jodaman199971]

What did you all do to make it go away? I am in same battle as you are/were, it’s like I am reading my experience. Does it go away on its one somehow? Did you do some surgery? I would literally do anything to get rid of this. All day dizziness, headaches, pain in neck and upper back, all kind of s**t…

[@BARAKABLESSING]

@@jodaman199971have the same issue, now seeing a chiropractor. It gets better and comes back again... Any luck?

[@-xo6883]

Please help

[@daniellconstantin]

It is near to incredible. I firstly tried massaging the knot area with the tennis ball for a couple of days, but the knot came back as soon as I got back to the (ab)normal standing position. This morning I thought I should look for some more advice and the "#1" grabbed my attention. I normally do not bite such title, but I like this channel and said to myself to give it a try. The result was so astonishing that I waited for a couple of hours to post this comment. As soon as I finished a few minutes "W exercise", I felt a tremedeous release on my upper back. It cannot be possible, I thought, it will come back. Well, it didn't, not yet at least. And I performed some in-house chores that would most probably trigger the pain. Nothing! Thanks Guys 🙏

[@lindastoughton1169]

I’ve been a massage therapist for 15 years. I learned so much from you guys. Thank you for making it so much fun. You made me laugh so hard. Thank you and I use what you say into my practice

[@DarthRektar]

"Anything else youd like to add Bob?" "Oh no.. Im just happy to be alive."

[@janicemaceachern1004]

hahaha

[@Shivanikaria17]

I am beyond words how thankful i am. I had severe neck and left upper back since two days. I am typing while doing it.. This ball exercise is magical. Immediate results. I cant thank enough. Guys highly recommended. God bless. Thank you so much. Love from India

[@rhughes1795]

I thought the #1 reason was because other PEOPLE just won't go away. I wake up each day fresh as a daisy, but by my 3rd interaction with some other human being I'm a tense, crippled up old man!!!

[@aslrunner]

Sounds to me like you need to learn how to accept your brother as yourself ;) BTW, I’m still working on this one myself. 🤟 Let me know if you figure it out!

[@lenanathanson8543]

Al-Anon meetings and readings help me find serenity amidst other people's stuff!

[@junealyea6761]

🤣

[@Ephesians5-14]

Lol I can relate.. I wake up in that blissful twilight sleep, like in and out, I give thanks to God that I'm alive, I ask God to direct me for that day, I feel good and then I remember that LIFE is still happening and BOOM I'm awake and I'm tense lol

[@alltoohalliwell]

I'd like to introduce you to a people haters best friend.....coffee lol. Makes interactions a lot more tolerable

[@augustgirl]

Thank you all so much who are involved in these videos. Your kindness in helping people to feel better is just amazing. This past year has been hellacious for my body. I am going through your videos to help myself out. I haven't done anything yet but I had commend you all.

[@lindavanwey5044]

I use the tennis ball. I’m cracking up because the sock! Omg. Greatest tip ever. My ball keeps dropping. The sock stops that and allows me to move it easier. (Insert head slap). Thanks guys!

[@AliGhahreman]

Hey, does it hurt? I am asking because they seem to kinda enjoy the ball, but when I tried it it hurt really bad. It got better, but the pain was bad.

[@Vesperon]

@@AliGhahreman that's cause you're so tight

[@AliGhahreman]

@@Vesperon So, should I keep going till the pain goes away?

[@Vesperon]

@@AliGhahreman you should do the posture movements shown. Use the ball every day, but not for more than 5-10 minutes. And then ice your back for 10 minutes after

[@AliGhahreman]

@@Vesperon Thank you. I really appreciate it.

[@louisaisthankful6455]

Thank you!!! I appreciate the two most famous physical therapists on the internet!

[@monsieurmatieu5931]

You guys are so awesome!! Thanks for the ongoing education and expertise!!

[@kata7628]

Who else sings along to the “Bob and Brad” jingle?

[@MrsSpcDomo]

LOL every time ha ha... my husband even started singing it to himself and he doesnt even watch their videos!

[@isabellaleifsdottir]

Meeeeee!

[@backyardwindow]

I love these two.

[@manbearpig7521]

I recommend them to everyone.

[@davidsalinas9]

I like saying the part when they say.... On the internet

[@janicejettsitter2097]

Thank you so much! I just now learned that my problems with my back are related to poor posture. I tried your tennis ball method and my pain is gone! I am going to bring my tennis ball (in the sock) to work, so I can work on these exercises at lunchtime.

[@ginnystewart3977]

You can tell they’ve been friends for a good while ♥️

[@colincronin43]

BEST videos on KZbin for professional and fun tips love this channel and at 6f6 and working at a computer all day these guys are life savers and so fun to watch.

[@robertbostwick3840]

this is great, i started a desk job a year ago, been in severe pain after six months of it. all because of bad posture. now i feel great again. many thanks. ps thought i was dying

[@EricLS]

That’s actually really great to hear. I have felt like I’m dying lately, but it’s probably just from sitting down too much.

[@terrievans4444]

I'm so happy I watched this video! My massage therapist told me my back was like cement. My back and neck hurt all the time and has for many years. I just ordered the pod. I can't wait to get it!

[@tameracalloway6068]

Any update?

[@sp-sp18]

This helped me a lot Bob and Brad. I got this shoulder pain when in this pandemic. It might be a poor posture. I have been doing the adjustment with table and chair. Started working in standing desk. Nothing helped me. As soon as i use a ball and started putting pressure standing on a wall it helps so fast. Even i asked my kids to massage me with the ball putting pressure on that knot and it works like a Charm. Thank you for helping so many people.

[@pata1925]

Immediately go to your videos when I am in pain. Every single time, you’ve solved my problems.

[@nortomorrow]

You are a gift to humanity. Once again your videos work on me like magic

[@CardboardTulips]

Thank you so much Bob and Brad, I’m 32 years old and had a very painful mid-back solid lump for a whole year from what I thought was a result of an exercise injury. I couldn’t arrange a doctors visit and was feeling very worried and frustrated thinking this lump was something more serious. But I found your videos and learned that it was just a muscle knot and managed to massage it completely away in just over a week! Thank you for all that you do, I can live a normal pain free life again.

[@alltoohalliwell]

As someone who's only 36 with degeneration in my cervial spine, I hope this helps. I'm doing exercises/stretches to strengthen my back muscles and to help reengage muscles that have had their work displaced to other muscle groups.

[@neiloppa2620]

I'm on a similar journey. So far I've been making changes to my regular work flow like getting a stand to raise my laptop to eye level. It might be worth a shot for you.

[@marlenafina3481]

Same here. 😢😢

[@jermoil]

Y'all are goofy! Lol its comical as well as educational. Thank you for these vids. Sure help me understand my problems n how to get relief

[@rhoward3371]

A friend sent me your video. I have suffered with a spasm under my right shoulder blade for over a week. Horrible! I’m fixing to find my ball!! Thank you, fellows! You are fun to watch.

[@pleinaire8698]

bob and Brad the two most famous physical therapists on the internet!!!..in my opinion!

[@blueyedsweetie3019]

This is incredible I have some pretty intense knot build up and its just been getting worse and I remeber when I was kid my clairinet teacher used to yell at me for. Poor posture so this video really will be helpful I’m going to buy tennis balls I have fibromyalgia and the pain some days is unreal so I def am grateful I came across this!

[@Shroba0913]

Thank you for these tips!! My upper back/shoulders always have “knot” pain. Going to try the sock method today 👍👍

[@tracywilliams3423]

Outstanding! Currently having a bout with this as I type! Haven’t felt my fingers in 5 days!! Tingling and extremely painful 😖 spasms NO JOKE THIS WORKS AND CAN FEEL THE CIRCULATION COMING BACK! wow 😢 it’s been a rough couple of week and this was magical! Thanks 🙏🏾 for taking the time to share!

[@sharonccc6612]

Ever since we started working from home, I have been having knots on my right shoulder due to bad posture ( I sat on the floor when I work on my laptop). Your video saved me. My issues were resolved in literally 1 day. ❤️ love you both and take care ❤️

[@Ebonyeyez7]

Same!!! Remote work bad posture have been terrified bc of the trapezius pain it's so hard tingling and everything

[@Karmer]

Thanks for being so specific...that chin tuck is a game changer.

[@juliehomer]

I miss your cabinets in the background. Total 90s vibe.

[@TheActualLiz]

Excellent! I'm in massage school now. I'm definitely going to try this.

[@BlagoJ]

THANK YOU! Greetings from Macedonia (via Sweden)!

[@sheritawilliams2605]

I love your videos. They've been very helpful addressing pain from spondylosis.

[@JordanAF808]

Im glad you're alive too Brad, thanks guys!

[@cassieshoemaker4733]

Everything about this channel is gold. I'm literally laughing out loud while your guys are talking about shoulders stretches.

[@tecc8380]

You guys are as entertaining as you are informative 😁🙏 Thank you gentlemen for all of your help.

[@Nemalde]

Bob & Brad. My favorite KZbin channel!

[@jackiebohannon322]

Thank you again I really need to do this Thank you for sharing Bob Brad

[@Mulagin1]

Your timing is right on. I'm a golfer and my left side shoulder/neck area pain has been killing my game. Really need your heating pad giveaway!

[@yogapilatesandstretchingwi285]

You guys are great! 👍🏼👏🏼🥳THE best physical therapists on the Internet for sure!

[@blakelee5851]

Thanks For Sharing.. God Bless you All..

[@MulberryWombat]

I find stretching the antagonist group (pectorals) and strengthening rhomboids/cervical extensors has helped my clients a ton. A lot of times the “knots” in this area feel like a chronic buildup of scar tissue from being stretched with all the things we do with arms in front of us (protracted scapula)

[@AshleeUnfiltered]

What ways of pectoral stretching do you recommend and what exercises do you suggest for strengthening the rhomboid/cervical extensors?

[@Justify4935]

I wish I could do correct pec stretching. My shoulder will pop out of socket doing that. lol

[@therealfitshorty]

@@Justify4935 You can do a passive stretch for the pecs by lying on your back, feet pressed to the floor and taking a wide grip on a broom stick, then bring it gently overhead just enough to feel a stretch but it shouldn't be an *owe! stretch. Gentle. Then follow that with simple exercises to strengthen the rotator cuff!!

[@therealfitshorty]

@@AshleeUnfiltered A great stretch for the pecs is a doorway stretch- hold your arm in a cactus position (your elbow to the side in line with your shoulder and your wrist directly over your elbow). Place your forearm along a solid surface, such as a doorway or a pole and lean forward gently until you feel a light stretch in the chest. Afterwards, lay down on your back and try completing 'chin tucks.' Most of us need rhomboid strengthening, but cervical FLEXOR strengthening, not cervical extensors.

[@Justify4935]

@@therealfitshorty but strengthen the rotator cuff will help with stretched tendons etc that allow my shoulder to pop out in first place?

[@brucefiset5736]

Good job guys .as a senior, I appreciate the info..

[@high_roller22]

Thanks for this, I've had a knot in my trapezius since 2015 and this could help me a lot.

[@willkeppler2408]

imo good advice. had painful knots in my nect for a long time. working on my posture while sitting, reading, and being on my phone helped. dont hang your head down; lift the book up to hold your head straight.

[@ricksanchezcc-1736]

This has worked wonders for me. Thank you guys.❤️

[@coffee_5647]

For massage balls that have some softness yet retain their shape very well, better than a tennis ball or other rubber balls, I highly recommend yoga tune up balls from Jill Miller. They are available on Amazon or on the yoga tune-up website. There are three different sizes and they are sold in pairs. The pair comes in a mesh tote which allows you to use the balls together for certain purposes, such as rolling on either side of your spine. They do get softer over time, and you may want to replace them after they get soft. But you can always keep each pair of balls on hand and use them for different areas of the body that are more or less tender. I recommend starting with a smallest size as that seems to be most versatile for most people.

[@tanyag1200]

Good morning Bob and Brad Brad starting in doing the W exercise. I remember that because I've included that exercise thanks to Bob & Brad. Lol Thanks guys👍 Be Safe Everyone🌎😷

[@marchi.fleming]

I can't believe how many followers you have now!! I found you (by necessity 😖) so long ago & I hadn't really noticed/paid attn until today and holy cow!! 😃👍🏼 Much deserved. Thx so much for doing what you do, you guys help SO MUCH 😊

[@QarleyQuark]

Y'all are out here doing great great work for humanity, thank you so much!

[@connienewell4411]

Love your channel. Have frequent tightness in this area so am glad to see these stretches.

[@Ouisija]

Love the regional accents. Honestly this is as wholesome and helpful as it gets 💚

[@brendamcchristy6044]

Thank you guys for the great information you bring in a very humorous way sometimes. Love it.

[@vette-4-life]

This has helped to reduce my dizzy spells that I used to get from looking down... mainly at my phone. ❤️

[@Dime0001]

I also have the same issue with dizziness and masaging the knots on a daily basis definately helps! May I ask were you in any car accident in the past?

[@vette-4-life]

@@Dime0001 no accident, just sit at a desk for long period. Traps and the back of my neck get really tight. I go to PT and chiropractor, seems to help... who knew knots could cause that wooziness feeling.

[@Dime0001]

@@vette-4-life Depending on the knots' locations it could put pressure on one of the neck's disks and in turn push some nerves causing different types of symptoms including dizziness in my case as well!

[@vette-4-life]

@@Dime0001 proper stretching and getting those knots out has been key. Chin tucks, shoulder shrugs, chin to chest, etc has helped a lot.

[@jennyhunter9346]

Thank-you for consistent focus on posture. My hubby has a short term memory, learning difficulties, and terrible posture!! Your support is amazing. He’s fed up of me pestering him about it, and I’m just a bit frazzled repeating myself so often too. 😗. Because you return to the subject regularly, often saying similar things but in a different way, he’s attentive in your sessions and enjoys the exercises. For myself I appreciate your explanations of the mechanics of posture; the extra insight into the issues. We follow quite a boring daily routine of rehab for my hubby and your sessions are educational for me. They bring a bit of variety to each day and help me feel supported. I hope you both have all the luck, love and laughter that you deserve. 🤗🤗

[@elainegoad9777]

This type of muscle knot pain can reach suicide level, totally unbearable ! It's hard to relieve by yourself.

[@lollolovic2422]

Relatable

[@SwimminWitDaFishies]

On a pain scale of 1 to 10, it's a 50!

[@saundrac9]

@@SwimminWitDaFishies 😢

[@shannonkingston2658]

Yes the migraines I get and pain that goes to my eye is worse then child birth

[@mzmoniigal]

@@shannonkingston2658 same boat 😟

[@nicholascherry5962]

I combined that retract head/arms up movement, with nose -> mouth breathing I've been working on. I popped down into my hips doing that! not even using the wall. Bless ya'll

[@BobandBrad]

Thank you.

[@mitranshtandekar7728]

Also if you want to correct your posture , make sure to avoid super soft mattress or probably start sleeping on floor for some time . For more help also avoid using pillow below your head while sleeping . Try . It will help

[@melissa7233]

And when the ball in the sock falls to the floor, the dog snatches her new prize away.

[@shelbybrown1321]

Me sitting crouching in bed confused why I have back pain lmao

[@jelizabethpetrie6656]

You two are psychics I swear! I needed the rotator cuff and this video...I have a kink directly an inch to the left of my right shoulder blade that bugs me all day sitting at my desk😣. Wonder if my computer screen is too high,? Well thanks again for riveting topics! Truly...

[@insatiableivy]

I love all your videos! And your genuine friendship is so nice to see 😊

[@pamh5635]

There is a Magnesium spray. You spray it directly on the cramped muscle to relax the muscle. Works like a charm.

[@martindhjj]

Thank you a thousand times. You are both angels.

[@beckyf2024]

I love you guys!!! You have such great tips and content and humor!!! I learn so much, thank you!!

[@BobandBrad]

Thank you!!

[@ronnie749]

I’m so glad this popped up on my feed!

[@july713x3]

I have been doing the ball and wall and have a lot of relief altho still in a bit of pain. And I noticed my posture while walking today and thought I think it may have to do with my neck and shoulder pain. Thanks.

[@janisripple754]

Between Covid Stress and not being able to do my senior WaterAerobic class. Going back to PT for a few visits.

[@Helgeke]

Thank you so much! I truly needed this information.

[@sandrag330]

Omg whoever invented the sock and ball. THANK YOU SO MUCH BEST INVENTION EVER👌👌👌👌

[@adriennedunne1748]

How long should you do those exercise or how many repeats of the wall/floor angel should you do. I also have bad knots in my upper back. Thanks for the tutorial guys from Ireland.

[@michellefrothingham4275]

Thanks for all of your up to date info and demos😎👍

[@josephfinds]

Looking forward to trying this, woke up with terrible trap knots.

[@jonmartel1005]

Thanks for showing us your ball sock, works great!

[@johnsorrow1987]

I'm going to try these right now. Thanks docs!!!!

[@nesssimpson1850]

Awesome Awesome videos! Soooo helpful thank you, have been using my tennis ball for my knots brilliant

[@blipblop9094]

This works miracles finally got my knots. Massage from my partner dont usually work but this hits the spot. Today o cant sleep and Im having a headache and have a very painful neck muscle this worked instantly.

[@stargirl369]

Omg you guys were so funny in this video! I never thought of using a sock to keep the ball from rolling out. I've gotta try this and see how high on the upper traps it will stay! Thx guys 🙂

[@jillpotts7472]

thanks for all of your help!

[@allann7333]

Great video. How do you treat muscle knots in front of the ear?

[@lyndseymarierodriguez1088]

Y'all are awesome. Thank you for this.

[@azdjedi]

If this isn't working for you then the problem is not the muscles itself, but the fascia. Fascia needs a different technique in order to release. If you've been struggling for years to get rid of tightness then I highly encourage you to look into how fascia is released (pin & stretch OR sheering force). I recently found Elisha Celeste's channel and it's changing my results instantly even after years and years of foam rolling and lacrosse smashing.

[@Maori_Toa]

Really NEW ZEALAND!!!!! I wish you mentioned his name, Im live in NZ and have these issues all the time, I’d love to be able to get treatment from him... Im in Rotorua

[@ludovica1914]

Thank y'all for this and just in general 🖤🖤🖤

[@WillertMorris]

Nice... so it's poor posture sitting at the comuprer or long periods. I now have the sock and ball. Working the standing wall position.

[@michaelandeabreu7030]

You two are so funny, you always make me smile 😃

[@lesleymcmillan1893]

Thanks guys! Good info and good laughs ❤

[@ichbinangie]

“I’m just happy to be alive Bob” 💜

[@nickeym341]

There two crack me up. I don’t even have a chest condition and still watch it for a good laugh 😂

[@iceix2118]

Sorry for the negative response. Your actually doing a great job I'm just so miserable and in pain, it's making me a jerk

[@SwimminWitDaFishies]

@Bob & Brad -- Can you also speak about how spine issues due to poor posture can cause pain to radiate into the ribs? Is there any non-surgical / non-injectable therapy to alleviate that? On a pain scale of 1 to 10, I can honestly say mine is a 20!

[@timmccormack2704]

Fantastic stuff and as Brad pontificated, this has become a famous stretch Bob.

[@PurpleHaze929]

Thank you. Will try this. All those areas is were I get a lot of pain.

[@mrik7868]

Yikes, this hurts at first,but yes, it does relieve the knots!! Thanks guys!! I hope I won't be too sore later. Can't do the wall angel or W, my shoulders hurt too much 😢

[@olddudegrowsorganically6400]

👍 Helped another senior. Thanks Guys 👍

[@airigone1257]

Thanks guys. This is my trouble area

[@trudyvaccaro1560]

I take taurine and I use magnesium oil trandermally Which is magnesium chloride flakes