How to Fix Muscle Knots in Your Neck and Shoulders (Traps)

[@drjonsaunders]

Any questions about how to get rid of muscle knots, trapezius tightness, or stressed shoulder hiking? Ask here.

[@ScourgeSpeedDemon]

Hey doc do you have any videos on shoulder and neck pain caused by staring at laptops / pc's the whole day?

[@drjonsaunders]

@@ScourgeSpeedDemon Nothing recent, but these may help: kzbin.info/www/bejne/q2WTepmLd6moo6s kzbin.info/www/bejne/iIC3l5ebgcejlck kzbin.info/www/bejne/d6mYipKdl65sn5Y Thanks for your question. Keep well.

[@rodhaslam1982]

While pushing fingers on my trap muscle I get a shocking feeling in the back of the trap. Especially while moving my neck and pushing. I realize the stretching of the muscle is painful but a shock feeling is telling me what?

[@drjonsaunders]

@@rodhaslam1982 You may have a lot of inflammation around the trigger point...try to use a cold pack on it for 15 minutes to see how it feels, then have your chiropractor check it for you next time you are in. :)

[@rodhaslam1982]

@@drjonsaunders sounds good I wanna try the smoothie recipe for inflammation u have

[@saralouise2453]

I want to thank you Jon for your videos. Your presentation style is clear, informative and easy to follow. It is interesting to see how many people in the comments say that they neck related dizziness along side anxiety. I know this is certainly the case for me. It's like a vicious circle where they both kind of cause eachother to happen. Very unpleasant to live with. So Thankyou for these helpful exercises. I do feel a difference when I do them!

[@drjonsaunders]

Thank you for your kind words 🙏😊

[@lucasc.novais]

hey doctor, is a great exercises. tank you.

[@drjonsaunders]

Glad you like them!

[@lucasc.novais]

@@drjonsaunders yes

[@lucasc.novais]

@@drjonsaunders how old are you john?

[@susandrinkard2381]

Eccellent! I noticed results immediately. Wake up and engage those sleepy mid and lower traps and give the upper traps a rest. Thank you

[@drjonsaunders]

Great! Yes indeed...best wishes!

[@monareed7287]

Yes my neck totally adjusted with these techniques 💝

[@drjonsaunders]

Glad you found it helpful.

[@justinenaluggya3207]

Dr Jon you're just wonderful. Am faithfully doing these exercises hope.to get relieved

[@drjonsaunders]

Best of luck!

[@julietta610]

I have really knotted muscles in my neck & shoulders, your video is so easy to follow & understand as are all your others,thank you

[@drjonsaunders]

Glad it was helpful!

[@njeganilovette1779]

Good

[@drjonsaunders]

Thanks!

[@Mshmoylova]

Amazingly effective exercises, thank you! And your sock tip is a game changer - I’ve been trying to massage my back with a golf ball for a while, but it keep constantly falling down. Until now🤩

[@drjonsaunders]

Happy to help!

[@Goldenyrs]

I love love all your exercises tremendously helpful 👌 I also started sharing them with my family , thank you Dr and God bless you with all your loved ones for sharing your talents..

[@drjonsaunders]

Thank you for your kind words!

[@yeimipichardo5950]

Excelente Exercise..🥰 Thank You Dr Saunders..💕

[@drjonsaunders]

My pleasure. :)

[@zalinadebi5633]

Iam suffering from tinnitus for 5 years now I hope that I get some relief from your exercises

[@drjonsaunders]

I hope you do as well!

[@66AleX99]

Much gratitude to you Doctor 🙏

[@drjonsaunders]

My pleasure!

[@luzye]

Thank you very much!

[@drjonsaunders]

You're welcome!

[@trapease]

exactly what i need thank you

[@drjonsaunders]

Great!

[@Dobbythekindelf]

Thank you!😭

[@drjonsaunders]

You're welcome!

[@kalon8739]

Thank you 💖

[@drjonsaunders]

No problem 😊

[@mylenemosella6417]

hi doctor, do you have a video to help with sciatic pain?

[@drjonsaunders]

kzbin.info/www/bejne/hJvXZYmLish-jJI

[@mihaelahuter9161]

That's great exercise! Thank you!

[@drjonsaunders]

You're so welcome! Thanks for watching. :)

[@mihaelahuter9161]

Yes it actually reduced my dizziness after just one time. I will continue for sure 3 times a day. Those radiculopathy exercises help me as well. I finally managed to find the source of my dizziness. It is definitely upper cervical. Thank you so much for your videos! 😀

[@ThePaul303]

The art is: Only watch 1 Video and actually do it for a couple of days minimum. This one actually works and I say that as a pain-professional haha Surprisingly, the breathing technique helped me much more than tryna move my shoulders. I learned over this technique, that my whole breathing is a bit screwed at the moment. Thank you soooo much for your help Dr. Saunders :) Still in love with your style! Greetings from Germany Paul

[@drjonsaunders]

Agreed! Thanks for your support!

[@sithyjazeera3025]

Thank you doctor this is the excersise i need fot my scapular pain .i use a rubber ball in a soc but i did not know how to use You showed me the correct way thanks Hope my pain will go off after 15 years. Thanks. May allah bless you and uour fsmily.

[@drjonsaunders]

Happy to help!

[@motivationpill3913]

hi dear thanx for ur exercise and also make video on forward head posture and rounded shoulder

[@drjonsaunders]

Sure will...stay tuned. Here are some old ones: kzbin.info/aero/PLiUZdMqE46JYS0FJSVVNtlwWDpoeTCkoc

[@rodhaslam1982]

On it , thx again sir..

[@drjonsaunders]

No problem 👍

[@zenaidavillanueva8878]

DR JON SAUNDERS WHAT IS BEST EXERCISE FOR SCIATIC BECAUSE MINE IS NOT GETTING BETTER...IT MIGHT WRONG THE EXERCISES IM FOLLOWING HERE IN KZbin!THE RELIEF IT GIVES DONT GIVE STAY LONG....

[@drjonsaunders]

kzbin.info/www/bejne/hJvXZYmLish-jJI If it is persisting, you will likely need some professional help from a chiropractor or physiotherapist...I hope you feel better soon!

[@itshusny]

I was looking for this 🥺 thankyou man!! May god bless you ❤️

[@drjonsaunders]

My pleasure 😊

[@tinalewis6143]

On my goodness, I had no idea I was sore On top of my shoulder 😵 . I know I have a hard time relaxing. My doctor would say relaze and I say I thought I was. Can't wait to see how much you are going to help with this ☺

[@drjonsaunders]

Thanks for sharing!!

[@nancycrayton2738]

Very timely post! So helpful! Thank you very much!!

[@drjonsaunders]

Glad you found it helpful...best wishes.

[@samirnaik3166]

Very good, but can you advise if i can do this seated or standing, i suffer from balance issues so lying down is difficult. Many thanks.

[@drjonsaunders]

You can do it seated if you have balance issues...all the best!

[@ScourgeSpeedDemon]

Was linked this on reddit, very effective. Thanks. Sub'd

[@drjonsaunders]

Awesome, thank you!

[@Jimi4884]

Ethnandcol

[@yassminesallam7694]

Merci beaucoup ❤❤

[@drjonsaunders]

Pas de problème. :)

[@kimlamberty7385]

Don’t have a table like that I can use. How can I do these exercises to get the full benefits

[@drjonsaunders]

Carpeted floor should work fine.

[@kaibiganka7558]

I will surely do these to release the tensions from my shoulders. The shoulder muscles are my problem areas as well as my back. I'm so broken. 😓😥

[@drjonsaunders]

This video should help reduce the tension...best wishes.

[@allygaterr]

Found this video from Reddit! Pushing on the trigger points have helped immensely! Will try the other stretches as well, thank you so much! :)

[@drjonsaunders]

Glad it helped!

[@thatflightsimguy]

Great tips and very informative and well presented video! 10/10 from the UK!

[@drjonsaunders]

Thanks Stu...all the best!

[@esztervarga7641]

Guys THE BREATHING IS WORTH AS MUCH AS GOLD !!!!! That is the game changer. Bless you Doctor.

[@drjonsaunders]

I agree - such an often overlooked aspect of tight shoulders...thank you for your comment. :)

[@shellykeyes8389]

Great video, def need these movements in my daily routine!

[@drjonsaunders]

Most definitely!

[@sharalyncherne9395]

If you do not have a massage table, how would you do the first exercise?

[@drjonsaunders]

Any bench-like surface will work and worst case, do it on your bed or floor. You will have to modify it a bit, meaning you won't be able to go as deep, but it will still help...good luck!

[@sanchez4500]

Thanks Doc! I do alot of these stretches almost everyday I'm sure that's to much right? ...I also massage my scm cause that feels sore aswell I was also going to a chiropractor the pass 3 weeks for cervical adjustments and laser therapy 3x times a week for my neck pain and off balance feeling but i didn't feel any change beside more soreness ....

[@drjonsaunders]

You can certainly over stretch, but I think if you combine do the routine in the order I demonstrate, it will be more effective than just stretching alone...if you have been tight for a long time, please be patient with your treatments at your chiropractor, it usually always takes longer to heal than we would hope. :) Best wishes.

[@sanchez4500]

@@drjonsaunders Thanks Doc!

[@drjonsaunders]

@@sanchez4500 My pleasure. :)

[@rahulbajaj3914]

Hello Doc..thanks for sharing this wonderful video.. I have these trigger points as you demonstrated in the video from the past 5 years.. recently I visited a chiropractor and the staff there told me that the my trigger point area is having bands and not just knots.. I have some relief when I press these trigger points but it keeps on coming back.. I do a desk job and sit 9-10 hours daily in front of laptop screen. Please suggest doc..what can I do to permanently get rid of it.. as it is ridiculous feeling to have pain through the day in thse upper traps.

[@drjonsaunders]

Desk jobs definitely contribute to tight upper back and traps - try this as well: kzbin.info/www/bejne/gHivg2dsi6x9jbM

[@iasthai18]

Hi Great video! I have a question about the opposite of hiked up shoulders. My left trapezius feels almost paralyzed, I can still see it activate in the mirror when I lift my arm but it is lengthened to the point where it doesn’t function properly. Would this be an issue with the nerves being trapped?

[@drjonsaunders]

Hard to say without examining you - please see your DC or PT.

[@mikedownsmysteries746]

don't mean to be dense, but how do I do exercise 1 without a table? I can't think of where i could lie down and lower my arms below my body mass without a raised flat surface? Am I missing something?

[@drjonsaunders]

If you don't have one or something similar, just lower your arms to floor. Best wishes.

[@66AleX99]

I am dealing with dizziness related to shoulder/neck tightness. Question: How often will do this and how many times a day for optimal results? Thank you 🙏

[@drjonsaunders]

You can do this 2-3 times per day. Best wishes.

[@66AleX99]

@@drjonsaunders THANK YOU!!

[@markdindosapdin1749]

Same here. I feel dizzy & lightheadedness when my trap muscle tight. I hope it will be effective. 🙏

[@syedmustafa2286]

Hi, How are you doing now

[@gordonschick7010]

Hi, your videos are very good. But you should fix mic, the volume goes up and down when you move. Thx, Gord

[@drjonsaunders]

Thanks for you comment...I think I have figured the mic issue out in my newer videos...all the best!

[@Cake_Doge]

Hey doc! KZbin alogrithm did wonders with recommending me this vid as something weird happened this morning. When preparing the breakfast my mom dropped a glass bowl which made such noise with all the echo in the kitchen. It was so loud that it hurt my ears. As a natural reaction to this I twitched suddenly and whatever happened my left trap muscle, towards the neck has been hurting a lot since, almost like the muscles contracted but didn't relax back. I can't tilt my head left to right comfortably and also looking down is also paimful, it made eating the breakfast harder. What can this be and what would be best solution to this? I completed this exercise set in this vid, it relaxed a little but it didn't go away. Any help would be appreciated. I find it weird as I didn't have this much pain for such a weird thing.

[@drjonsaunders]

Best to apply ice or heat, whichever you prefer and work through some of the things I show in the video...if it persists or worsens, please see your doctor.

[@Cake_Doge]

@@drjonsaunders It went away, thanks for the vid

[@motivationpill3913]

dear when I wake up in the morning my upper trap stiff due to muscle knot and also m not use pillow so what I do for my stiffness i

[@drjonsaunders]

Try and do the routine in the video a few times per day for a week or so and see if it helps...also it would be a good idea to see your health care provider to make sure there is nothing else that could be causing it...best wishes.

[@myri45]

I can't figure out whether you are also lifting your head from the table with the exercises where you are lying on your front. Could you please clarify?

[@drjonsaunders]

Yes slightly off the table, however you could also keep it rested down if it causes neck pain. Thanks for your question.

[@sonjalloyd3352]

I had a realise of fluid build up in my eardrum 😄

[@drjonsaunders]

Glad you found out what your problem was...all the best!

[@tinalewis6143]

Left side is bad. I felt my shoulder pop in to place I think. I was to the outer top of it.👍still going ☺

[@drjonsaunders]

Thanks for watching.

[@Lizbetslave]

Hi, Dr. Jon. Remember me? It's been a while and I miss my office visits. I have muscle pain in my upper arms practically all the time, and it doesn't seem related to stain or exercise. Can you recommend anything that might help?

[@drjonsaunders]

Of course I do Sheila! Hmm...it may be coming from your neck..."Gently" try some of these from my other videos: kzbin.info/www/bejne/rZS2mp6ui5J2aqM AND kzbin.info/www/bejne/pJiQZ4VrfbyHi5I Hope you are keeping well. :)

[@Lizbetslave]

@@drjonsaunders Thank you. You tool

[@TheRabbitBunny]

*Incredible face Doc* 🤗

[@drjonsaunders]

Thank you. :)

[@tinalewis6143]

One of my doctors use a poping sound when releasing trigger point I do wish I could find them so I could do some on myself. 😏

[@drjonsaunders]

Thanks for your comment.

[@fro1967]

It looks like you have depressed scapulas, any ideas on how to fix that?

[@drjonsaunders]

Any video idea? Thanks for your comment.

[@fro1967]

@@drjonsaunders I have raised mine to some degree by doing overhead shrugs with top part focus but I could use other ideas on execises to fix this common problem among gym rats 🙂

[@drjonsaunders]

@@fro1967 Agreed...it takes a lot of work...my physical work contributes to mine as well...will add this topic to a future video.

[@sashmanalbinkee7674]

both my traps are all triggers points

[@drjonsaunders]

This video should help you then...all the best!

[@Bitachon]

*Your shoulders are like this because you're stressed ;(*

[@drjonsaunders]

Stress = the silent killer.

[@user-js4sb4qq2h]

" If you actually have to think to release your shoulders, this video is for you." 😄😆🤣🤣🤣 Best PT advice ever! But Never given in a PT lab or by PT docs. They'll give you a thousand physical movements, none of the ones you share, ignore all social and emotional needs and have zero clue that the body-mind is one. Yes dozens of PT docs and labs in So Cal with USC grads and even USC lab itself... insane. Curious where you studied and why the US is so ass-backwards...

[@drjonsaunders]

Thank you - trained in Canada. :)

[@user-js4sb4qq2h]

@@drjonsaunders that makes total sense that as a US citizen, I have to go to KZbin for real care and to escape to Canada 🇨🇦 😀 😄 to find it! Thank you!

[@obeliant5025]

Mane

[@drjonsaunders]

:)

[@obeliant5025]

@@drjonsaunders great videos doc

[@ej1coupeguy629]

Can I please send you my imaging in a email man

[@drjonsaunders]

Unfortunately I do not do virtual consults at this time.