Home Exercises To ELIMINATE Muscle Knots In Your Upper Back

[@toneandtighten]

Did you try the techniques in this video? I'm curious - which one was your favorite?! Leave me a comment below; also if you get muscle knots higher up in your neck and upper traps be sure to check out this video: kzbin.info/www/bejne/i5fXkIx3o8l6g5o. Hope these help you and thanks so much for watching!

[@nicolechavez6981]

Tenis ball !

[@dianadaniel850]

Sir can I ask a question,if i get into hot water,are this technique categories as hot therapy,hope u reply it cause my body in pain right now

[@ichorousmedia]

I tried the tennis ball and shoulder/neck/head muscle engagement for more than that time suggested and I'm still in tons of pain and on 600mg of ibuprofen. Maybe I should see a chiropractor

[@alexander1982miller]

Pull ups, weightlifting loosens muscles.

[@jackrichards1932]

The fact the description for this video taught me more than the NHS (UK health service really badly underfunded) helped me in 2 years is staggering. Was bedridden for months from football injuries so knotted muscles in my back and this solved it within hours after 2 years of failed treatment. Liked and subscribed. From the UK, keep up the good work bro! Changing and helping more lives then you could possibly imagine 👏

[@andrewpearson3516]

If people would stop voting for conservatives who want to push us into a for-profit system like the US be cutting the budget, it wouldn't be. Brexit didn't help matters as we lost 20k NHS workers. They can't be replaced over night. Takes 4 years for a nurse, 7 years for a doctor and 12 years for a specialist to be trained. Before brexit and covid I saw my neurologist every 4 months. When Brexit happened, it took me a year to get back. This union is so focused on being racist that it screwed itself. All because right winger pushes these invisible threats or brown immigrants , with propaganda about them being dangerous. When to wasn't true. The wake up call for the 52% who voted was when the brexit party automatically reneged on the money that was to go to the NHS. If people paid attention to politics and actual got involved, in actually progressive policies that would help us. It would be a much more productive and safe country

[@princessbearpoker]

When you figure out that the psychopathic control grids medical system doesn't want you well it starts getting really easy❤

[@jackrichards1932]

@@princessbearpoker I agree it’s a broken system but nurses and doctors do care it’s just a shame the government don’t 🤷🏻‍♂️

[@christimarkwood]

I had ACDF surgery to C6-C7 nearly 3 years ago. It alleviated 95% of my pain until about 6 months ago. I've been experiencing nearly unbearable pain in my neck, R shoulder, and R arm daily. I tried these exercises and they worked! I can't say my pain is completely gone, but it's manageable. I've gone to a chiropractor on and off for years and have never been given exercises to do at home to supplement his treatment. What a shame! I recently sat on his table bawling because I was in so much pain. Do they not tell you about these types of exercises to keep you coming back? The pain relief that your exercises provided is simply amazing. I didn't realize how much anxiety and depression my pain caused me until I got a little bit of relief. THANK YOU FOR YOUR VIDEOS!!!!

[@kaydianne]

People like you are what is right with the world. You clearly have a genuine interest in helping people, not in monetizing your techniques. Simple, to the point (literally and figuratively), and effective. I have already tried most of these methods periodically, especially when the knots severely limit my mobility (like right now), but you’ve helped me to realize I need to put a few of them together and commit to doing them on a regular basis so that the knots don’t get so bad so often. Thank you!

[@toneandtighten]

Oh, I appreciate that comment so much! So happy to help!

[@bradreuter5859]

The 2nd one with rotating the wrists outward and squeezing the shoulder blades felt amazing. I’m a side sleeper and this helped me feel relief immediately

[@toneandtighten]

Wonderful to hear!

[@AlHaqAhleSunnah]

Yo, that last exercise got rid of my knot one time, thanks dude, thought I was becoming an old man. Got a knot out of nowhere, never had back pain. Tried a few things before this but it still hurt. Really appreciate it, my guy.

[@aaronlaird5136]

Thank you so much. My shoulder knot was so sore, I was considering going into my wife's work to ask her to work the knot out. The ball in the sock thing worked really well....even though my dogs thought I'd started some cool new game 😂

[@UchihaEyes_]

my friend has had really bad back pain for a little over a month he did everything you suggested in the video and it all worked perfectly Thank you very much he is saying " a miracle came true "

[@bfarole91]

These exercises really do work 😊 I’ve been having really bad knots in my upper back that won’t go away for a while now . I tried everything ( massage, acupuncture,heat/cold) but nothing worked until I came across this video . I tried the contraction technique .Wow !!!!!I’m so relieved with how my knot pain just went away and I don’t have pain anymore in that area I’m now pain free and so happy I’m now able to do things I couldn’t before before because of this pain . Thank you so much

[@toneandtighten]

Happy to help!

[@MrShardika]

You are doing such an amazing job by sharing all these tips I cant be more thankful, just one additional request doctor, can you please talk about chronic pain, its relation to stress and how to avoid or eliminate it. Thank you!

[@jonathanfoster7703]

Amazing! The 3 steps had an immediate impact for me. Thank you for sharing!

[@toneandtighten]

You're so welcome!

[@lisamgreenleaf]

Omg the ball under the bag is absolute heaven I've been in pain for over a week now

[@T-erminator1111]

I've been having that pain in my shoulder neck area for years! for been trying to find a way to get rid of the pain . Thank u!

[@toneandtighten]

You are welcome! Glad it helped!

[@jhasonvalencia9524]

Im suffering from that exact pain and its hurts like hell. I hope this helps me as well

[@Xoxodiii]

I found a technique from here that really helps. A million thanks. This pain has reached my ribs, it’s unbearable. Thank you🙏🏼 🙂

[@toneandtighten]

You're very welcome!

[@oskarhardy]

Hi, I just wanted to say that after dealing with an injury and going to a physio to no avail. This video finally resolved my issue! Thank you very much for the information.

[@nickl2118]

This dude is my goal body.

[@toneandtighten]

Dude thank you so much, Nick L! That means a lot to me! I hope these things help you, and thanks for commenting!

[@DRAWDAILYchannel]

Gay af

[@mzrkp]

Thank you so much! I had one bad knot in my back for weeks and it’s gone! Thank you!

[@toneandtighten]

Glad it helped!

[@anastacio1989ify]

🎉🎉🎉 i did these excercises last night, and was able to sleep continously 🎉🎉thank you doctor 👨‍⚕️

[@toneandtighten]

Oh, wonderful to hear! You are welcome!

[@aadityaahire4825]

did you get permanent relief from this exercise?

[@garoldjohnson361]

Awesome information. I have tried some of the exercises and made my traps feel much better. Gonna try the rest of them.

[@toneandtighten]

Glad you like them and I hope they help!

[@bdholloway]

Every time I have any kind of muscle problem, sciatica, neck pain, literally anything, Tone and tighten fixes it EVERY TIME! Thank you so much!

[@toneandtighten]

Oh, I appreciate that so much! Day made!

[@Ramyapad19]

Thanks for this as my upper back is paining sooooooooooo much cant wait to do this everyday after work love your channel soooooooooooooooooooooo much love your exercises sooooooooooooooooooooooooooo much

[@lennih]

This was so useful. Especially the contraction exercises. Just wanted to say thank you.

[@toneandtighten]

You're so welcome!

[@smolboyi]

I love how science doesn't quite know what a knot is but dang it they're real

[@jefferymurderwood]

Omg... so i have been putting a hard (orange plastic road hockey ball) under my left shoulderblade and effing around on the ground like a buffon for like 2 years now... that sock trick is funny because it's so simple but works so well, I dont know how i missed it! I legit just did it and am feeling so much relief.

[@youqike9923]

I want to say thank you! Your video helps me a lot! If there is any chance to have you review some pain relief devices? Thank you!! Mia

[@raeinroserainbows8115]

Thank you so much the relief I felt can't be explained. I felt the best in months

[@toneandtighten]

Wonderful!

[@pookawoods8442]

This helped me a lot! I've been using the ball technique against the wall, but I didn't know it we'd was better to hold it vs rolling it around.

[@toneandtighten]

Glad it helped and thanks for sharing!

[@patrickevans4682]

Two days my back has been in agony, just done the technique with the tennis ball, and with the sock. My back, it feels a million times better. Thankyou for this video

[@toneandtighten]

Amazing news! So happy to help!

[@proez4295]

Your channel has been great for many reasons. Do you have any videos for cervicogenic headache exercises?

[@criticalthinker7822]

Thanks for the ball method.

[@toneandtighten]

No problem 👍

[@rachelkroger]

Oh my gosh thank you so much! the contraction exercise really helped~

[@toneandtighten]

You're so welcome!

[@joharivera]

Thank you Doc! Your simple techniques are changing my life! I just ordered the Thera cane Massager; the heating pad helps a lot as well as the tennis ball! ❣

[@toneandtighten]

Sounds great!

[@shnmco]

omg!!! the exercise did help a lot my back feels relaxed... i can sleep now. thank you so much!!!!!!

[@toneandtighten]

You're so welcome!

[@BoboXXL_]

Tennis ball lying down on my back fixed it! Went from unable to sit down/stand up to walking around without pain! I'll use this for the rest of my life. Thank you!

[@toneandtighten]

You are so welcome! Happy to help!

[@aadityaahire4825]

did you get permanent relief?

[@BoboXXL_]

@@aadityaahire4825 yup! I ended up using it again last week haha

[@alexander1982miller]

I use a corner of a wall or dense non sharp objects. I loosen the muscles with the corner until it's loose. Loose muscles feel amazing and allow better movement.

[@veronicadean4767]

Thank you!! This video reminded me of my Michigan cherry microwaveble bag for relief. I used it immediately! ❤

[@toneandtighten]

You are so welcome!

[@I_L_W_1998]

Great exercises- thank you! I got some good pops too. Going to make this a daily thing.

[@toneandtighten]

Sounds great!

[@reidtollefsen6768]

I’ve had few knots in my back for the longest time. You just help me melt it away. Feel so much better. Thanks

[@toneandtighten]

Wonderful news! You are welcome!

[@aadityaahire4825]

did they go forever? did you get permanent relief from them?

[@thomasc4777]

Hey Doc., another great and informative video. Do you have any links or information on lateral epicondylitis. I'm fortunate in that, at present, the discomfort is confined to the bony lump, the epicondyle. It's very tender to the touch, but not radiating anywhere else. And my goal is to prevent that from happening. Thanks very much.

[@bianca-sg8zq]

Thanks for these videos. They are really helpful. All the best for 2023.

[@toneandtighten]

Glad you like them!

[@edyt2453]

You are an actual legend

[@GIGIWIT]

I need the 1st exercise like the FLOWER needs the RAIN , THANK YOU ❣️

[@kavindutv]

Thank you so much, Still work in progress, but they sure are helping.

[@toneandtighten]

Great to hear!

[@alwaysachance217]

5:45 hell yes. Thank you so much. You saved me.

[@tanqueray1707]

great video! Is yoga good to get rid of knots, too?

[@runee3988]

This dude was a muscle knot in his early life he know everything about them!

[@chloedaniels1853]

The ball technique is a game changer

[@mvuj]

Ok I need to start working out 🏋🏻‍♂️! Thanks for this video 👍🏻

[@hassn7750]

thank you. I love the stick.

[@parwaizhazrati8460]

The knots keep coming back.

[@intouch8789]

You find a way?

[@ARTificialPROductions]

Then you must correct your posture

[@danieldefreitas3213]

That's knot good

[@Gannon69]

It could take months to completely get rid of them hopefully by now they are gone

[@RoiJungle]

Because knots are symptoms not cause. Knots don't existe physically. it's your brain response to protect you. You won't get ride of it until the brain senses stability

[@deepahari6324]

Excellent video...dear friend....can you share some precausive exercise for attenders and base level workers who have to take lot of weight by pushing and pulling...I need a biomechanical level maintained exercise regimen... very enthusiastic to see ... dear friend...

[@ΓιώργοςΚουτσιούλης]

very nice exercises!

[@toneandtighten]

Thank you so much, Γιώργος Κουτσιούλης! I hope these things help you, and thanks for commenting!

[@Susie-Joy]

Awesome exercises - thank you ♥

[@toneandtighten]

You're so welcome!

[@andyhailey2797]

Great video! Some of these exercises, the wall angel for example, are quite painful for me. The pain feels like it is exactly where my chronic pain is. Is this a good thing and an indication I'm working on the right thing? Or should this not be painful? Thank you!

[@shriduttkothari]

Thanks for sharing the very important exercise for the back and neck pain relief

[@butterflyrp1438]

The knots in my trapezius muscle hurt sooo bad. I am doing Workouts and stretches but nothing seems to help. Most of the pain comes from work sitting all day and looking at the screen. I don’t even know how it feels like living without back pain like most of us do unfortunately. Thanks for videos❤

[@toneandtighten]

Sorry to hear that! I hope you find these exercises effective!

[@aadityaahire4825]

please let me know if you got permanent relief from this because I have been suffering from years

[@jawadsh787]

5:58 I’m not doing this, she would think I’m gone mad or something 😂

[@nycopperwarrior9734]

Thank you so much starting to feel a little better already

[@toneandtighten]

I'm so glad and you are welcome!

[@aadityaahire4825]

is there permanent relief?

[@nicklausmusic]

Once again thanks Dr. Jared, absolute life saver

[@akshaypandure7377]

Been watching your videos. Thank you for the informative video. Love from India!

[@ryanhorton9594]

Just wanted to say thanks. You helped me get back to work today. Triggerpoint release

[@toneandtighten]

You are so welcome! Glad it helped!

[@princesssuja]

What a Relief!! Thank you

[@toneandtighten]

My pleasure, Princess Sujala l! I hope they help you! Thanks for commenting.

[@sarahh1331]

Tried everything except the last one because I don't have a roller or a good chair for it. I'm still in terrible pain. I'm starting to feel hopeless because I can't sleep and now I'm getting depressed from the pain and not being able to sleep. I'll try this again tomorrow though. The knot stick thing looks like it would work better than a tennis ball but not sure I want to spend the money and have it not work. 😢

[@ByDesign333]

Great instructor! Great help!

[@toneandtighten]

Thank you!

[@ByDesign333]

@toneandtighten You're sure welcom.

[@mrjcbuc]

I have a tight masseter on my left side, and my tmj doc thinks that because I also have a knot near my left trap, that could be hampering my jaw. I’m eager to start these exercises.

[@mariaguertler4134]

Love this. Do you have any suggestions on what to do for trigger finger? I was looking for a video but I didn’t see one did I miss it?

[@pauldavids7167]

I’ve heard trigger finger has more to do with hydration… Check it out

[@BlessedTruly2014]

Feels so good!

[@shashankkatke2849]

@toneandtighten Very useful. I could able to reduce pain in upper back by exercising as suggested in this video. I have muscle knot in between shoulder blade and spine on right side. Thank you Dr. Jared👍

[@toneandtighten]

You are welcome! Glad it was helpful!

[@aadityaahire4825]

did you get permanent relief?

[@mkss323]

Hi Dr Jared! Would this also help with a muscle spasm in the upper back?

[@izabelaR]

I like that this video mentions heating up the area first. It never occurred to me to use my heat pack on this area. That seems to make quite a difference for my muscles to be more open to the ball exercise after that.

[@toneandtighten]

Great point!

[@MadHouseDarts.180]

Thank you.. been playing darts a lot and my muscle has tightened

[@toneandtighten]

Happy to help!

[@cyever]

I've been doing the upper back strengthing exercise from you! Any tips on fixing infraspinatus pain? Thank you!!

[@RICHARD.WRIGHT1]

Great instructions

[@toneandtighten]

Glad it was helpful!

[@jilianjanson5899]

Great video

[@toneandtighten]

Thanks so much, Jilian! I hope it is helping!

[@johnnywishbone932]

Any tips for someone who has DISH in the thoracic spine? My back is always killing me. This video went right into my Favs! Thank You!

[@toneandtighten]

Sorry to hear about your pain, Johnny. When I think DISH I think limited mobility in the upper back; my primary treatment is consistent and comfortable stretching. Here's where I would start someone with that condition: kzbin.info/www/bejne/rZOpaKKYq7uKl6s Hope that helps! 🙏🏼

[@johnnywishbone932]

@@toneandtighten Thank You!!

[@molleebelair8453]

Hello. I have excruciating pain within my shoulder blade and have tried just about everything. They feel like my ribs are poking through even tho they are not. Nothing seems to rlly work ( heat muscle relaxers, tennis balls guasha) do you have any additional tips to help instantly relieve pain

[@schneewitte5373]

As always a great video! Thank you!!

[@toneandtighten]

I appreciate it!

[@ScotLewis]

I had a car accident 15 years ago and had a fracture in my t7 bone in my spine along with whiplash that I', still dealing with. Every now and then I will get a muscle knot when I had my fracture and it will tighten so bad that it makes me sick. Someone it takes days or weeks to relax and right now its really bad. I've tried muscle relaxers, massage, chiro and nothing works. I'm going to see a doctor soon to request an MRI or catscan. Any advice?

[@TonyJacobsenUNBREAKABLE]

Great information and guidance. Thank you!

[@toneandtighten]

Glad it was helpful and you are welcome!

[@AJUSA1]

Solid advice

[@LouisPeppie]

Thanks so much Jonny Bravo😂, really excited to try the tennis ball on the floor.

[@toneandtighten]

You got this!

[@LouisPeppie]

@@toneandtighten okay doc, the tennis ball is amazing, it is really easy to get it in the right spot and its really controllable for either a massaging motion or a static motion. I have 2/3 knots either side of my spine between the spine and shoulder blade and the tennis ball is a perfect size for my body size. Thank you so much. Hi from Australia.

[@amainmughal]

This is AMAZING

[@toneandtighten]

Glad you think so!

[@geralynkamahaocamarillo1818]

MAHALO, Dr. Jared!

[@arunakhanna]

Hello Dr. I am from India I am suffering from shoulder pain starts from back of neck and goes to right arm through shoulder tell me some treatment for my problem

[@sarahalvarez8058]

levator scapulae trigger points with chronic headaches for 12 yrs!! Just figured this one out but if someone places their fingers about my shoulder blade on the right it’s nothing but knots from left to right. If they roll over them, headache disappears. Not sure how to help strengthen this area and try to eliminate these 24:7 headaches? I can’t lift anything above my waist with weight or pulling as it triggers a headache within hrs😭so working out, lifting sends me into a flare

[@mr_harshitkumar]

Great information!!! Thank you for this 🔥🔥

[@toneandtighten]

You're very welcome, Harshit Kumar! I hope they help you! Thanks for commenting. 🙏🏼

[@gagandamir2965]

I have some knots in upper back area. Would going to gym help it or worsen it?

[@elainemagdalenemontpetit4520]

Yes Better Posture Feel better relax and release Angel Armies Arise ✅🌎

[@toneandtighten]

Thank you so much, Elaine Magdalene Montpetit! I hope these things help you, and thanks for commenting!

[@beattrixer7947]

are knots large lumps in and around shoulder blade?

[@miggyaldeguer3423]

Does knots on the said muscle groups like upper and lower traps cause arm and shoulder weakness?

[@jucilee8]

Appreciate it 💪🏾

[@FBA-Renaissance]

Thanks 😎

[@toneandtighten]

No problem 👍

[@jomojenkins9892]

Straight gems 💎

[@Marcelo_DBZ_Music]

I can't believe this actually worked. I thought this was gonna be clickbait, but now I can sleep again! Thank you!!

[@toneandtighten]

Oh, I am so happy to hear it did! You are welcome!

[@haocheng9554]

how often we should do those exercises? thank you

[@anandraosudamjadhav3845]

Sir can you make a video on ulnar wrist injury

[@gr8fulgirl7]

Can I do all of these in one day? I have issues with both areas . Thanks

[@tomvandewalle]

Hey doc, any help with trapezius syndrome ?

[@ivysocasio9666]

Thanks

[@toneandtighten]

You bet!

[@ainniz4078]

Can this be done when you have upper back scoliosis?