How to Get Rid of Muscle Knots in Traps, Shoulder & Back in 90 seconds

How to Get Rid of Muscle Knots in Traps, Shoulder & Back in 90 seconds
KZbin Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Do you have pain in your upper back/traps or shoulder? Well look no further. Bob & Brad demonstrate how you can get rid of painful shoulder knots in 90 seconds. Try these methods for yourself and see if they work.
Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined experience in the physical therapy field. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link. www.amazon.com/shop/physicalt... We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun.
Visit us on our other social media platforms:
Website: bobandbrad.com/
Facebook: / bobandbrad
Instagram: / officialbobandbrad
Twitter: / ptfamous
Bob and Brad’s Products:
Grip and Forearm Strengthener: store.bobandbrad.com/
Wall Anchor: store.bobandbrad.com/
Booyah Stik: store.bobandbrad.com
Knee Glide: store.bobandbrad.com
Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:
shop.spreadshirt.com/bob-brad
Check out other products Bob and Brad Love:
www.amazon.com/shop/physicalt...
Check out The Bob & Brad Crew on KZbin by clicking here:
/ thebobbradcrew
Want to help translate our videos? We would so love the help!
kzbin.info_cs_p...
Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate disclaimer:
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

[@captocie]

i am not exaggerating when i say that i have had sore and tight traps for the last 12 years of my life at LEAST. i thought i'd tried everything. massages. epsom salts. hot packs. stretching. you name it. i watch this video and it actually WORKS. at first i think i've done something wrong bc i think i can't feel that area of my neck and shoulder at all... and then i realize i can in fact feel it, that's just what it feels like when it's NOT HURTING. i have no shame in admitting that i happy cried. thank you bob and brad! thank you so much. ♡

[@christinamendez9352]

So excited to try this after reading ur comment its been 7 yrs for me

[@pedroperez9366]

It’s been 1 year for me but and it’s been the worst year of my life can’t wait to try this!

[@pedroperez9366]

How many times a week/ a day do you do this?

[@AUGUSTIN-MUSIC]

@@pedroperez9366 deez nutz

[@LexLutha]

I am in so much pain right now in my right trap I have been almost bed ridden for a day. It was sore all week and then I stretched this morning and it felt like someone stabbed me in the shoulder blade. Idk what to do.

[@NiijiSunGoddess]

People complain that y'all "talk too much?" Wow! I appreciate the fact y'all try to be as specific as possible. I don't mind the chatter at all. Y'all tend to answer Questions as they come to me. I suffer from Sciatic Nerve in my right leg, buttock, and back pain. Things were difficult to start. Y'all videos helped guide me to recovery. Especially since I wasn't able to see a doctor sooner than later because of COVID. I've been learning a lot since I started watching these videos a few months ago. Thank you for these extremely helpful videos. 🙏🏽👍🏽😁

[@fazeelalaher6250]

But they in between make u laugh They are funny too Love their videos

[@Postermaestro]

y'all

[@reyanshdario6551]

sorry to be off topic but does any of you know of a way to log back into an Instagram account? I was dumb forgot my account password. I would love any tricks you can give me

[@jh173airborne]

@@fazeelalaher6250 I saw a llqlkwoma in j kp

[@ebcinmv7706]

I don’t know whether to laugh or cry… this eliminated pain I’ve had in my traps for 25 years that was relieved only by chiropractic or massage. I saw many physical therapists who did not have any useful methods beyond massage. I have been getting weekly massages for years until COVID-19 closed down massages. I kept thinking that someone must have figured out how to treat this problem, and then stumbled across this!

[@captocie]

i feel you!! i was living with constant low-level at best seriously distressing at worst traps pain for almost half my life until this video. i did both laugh AND cry!!

[@kimbre2230]

I'm finding myself saying that to every single video they have!!

[@Kars00]

I agree 100%, it was hard to keep my head up a lot of the day as that area would get fatigued but now? It literally was zapped away like how Bob said.

[@carolinedaily1929]

Same here! This is the only thing that got my trap to relax. Constant pain, since the beginning of the pandemic and trying to work from home with kids home from school. I feel so much better!

[@Bloosumma]

I have a such problem for about 12 years now

[@LABoyce]

Bob and Brad you both *ARE* the most famous physical therapists on the internet.

[@beautifulraclin1695]

In our opinion, of course .

[@LABoyce]

Bonita F Yes, yes

[@Alexinnj]

These guys are great

[@raixu8186]

Sure

[@ethancole920]

Jeff Cavaliere Athlean X

[@smallfootprint2961]

Never bored of you. You're helping this 82 year old lady with a lifetime of injuries. So wonderful.

[@jayleader9963]

Don’t let up ma’am, you’re smart and strong 💪

[@i_smoke_ghosts]

go well ma'am 👍

[@oldironsides4107]

Your stench must be incredible.

[@NoreeII]

❤❤❤❤❤❤❤❤

[@cee073]

W

[@aliyahadaanni]

Holy c***. Years of paying for sports massage to get rid of painful trigger points and these guys have the solution in 5 minutes!

[@handarule]

>relief in 90 seconds >10 min long video Bob, Brad, you've done it again

[@Delia-ou1ju]

🤣🤣🤣 ....I love these guys, though

[@TheDriftwoodlover]

Oh Phoebe, you made me laugh

[@thendrix58]

Just so you know, I have never thought y'all talk too much, and I've never been bored with any of your videos. If folks have told you those things, I disagree because you're giving us as much info as you can in a short time frame. This gal appreciates it!

[@neverjadedstories]

I have absolutely excruciating, debilitating muscle knots/strains in that exact spot, making tightness and strain shoot pain up my neck into the back of my head and down my arm. It happens every few months and takes more than a week to die down each time. It just happened at 3am today, and this one is the worst yet. I got desperate and was looking up anything I could to relieve the pain (pain meds weren't working) and stumbled across this gold mine. Instant relief when I got into position, I started to cry. I feel like I've been told a gatekept secret.

[@MsFaith1009]

Week? You’re lucky. Mine takes weeks even months

[@sula1529]

@@MsFaith1009 mines years . These guys are great

[@sula1529]

Never jaded glad it helps you 🙏

[@olivercunningham4042]

Mines decades

[@al2908]

Have you seen an a specialist? Sounds like neuropathy

[@ckite5424]

Oh my gosh! This totally works! I'm a pretty active 68 year old...Salsa dance, yoga, bike all over my city, etc. As I've gotten older I injure myself off & on. And your videos have gotten me thru Back /Sciatica issues, knee pain, and now this. You're the best! Thx!

[@windyj7623]

OMG, I could cry! The left side of my neck and shoulders down to the shoulder blades have carried 4 years of stress. My neck muscles would feel like they were sucking lemons and I would have someone pull my left arm while I leaned in the opposite direction to get it to stretch out. I’ve tried lying on the massage ball to release trigger points, steroid/lidocaine shots from my doc, muscle relaxers, self massage and massage from others. This really worked! I’m going to make it a part of my daily self care routine and teach my 18 and 22 year old how to do it. Thank you guys so much for posting this.

[@Wans1414]

The left side of my neck has been hurting on and off for almost 3 years, the pain was going straight into my jaw, which for so long i thought is due to my teeth, however my dentist told me multiple times my teeth are just fine… just yesterday the pain was so unbearable, my trap was pulling me SO BAD even while walking, I decided to try this video, I WISH I HAD DONE IT SOONER, after 5 seconds in the position, I felt a HUGE HUGE release, it legit felt like a ball of something simply dissapeared… my left side has been feeling so so much better since😭❤️

[@christys4033]

I was really amazed that this simple action released and relieved the painful knots in my shoulders! Thank you so much! You two are wonderful.

[@101doreen]

*Your chatter is one of the reasons why I appreciate you guys. You're silly funny with serious solutions. Thank you!*

[@dutualexandru8645]

This video should be broadcasted everywhere on the planed on all the billboards available, instead of ads. This is literally a life changer, as someone who works in IT.

[@BB-tq4mm]

I've had a knot in my right shoulder for like a month. Yall always save me from pain!

[@ayanotanabe5220]

I love the subtle humor the two of you play off each other while explaining lol thank you for the tip

[@MM-dk7gt]

Thank you soooo much!!! I fought this knot all day. Found your video literally by coincidence as life sometimes happens, followed along during your demonstration and in the 90 seconds, I kid you "knot", it melted away! You guys are cool! Forever a follower and advocate 👍

[@dannyoliver1978]

Don't understand how to do that, it's unclear the steps

[@teridougherty336]

I have spent thousands of dollars trying to eliminate shoulder pain. I have tried dry needling, PT, chiropractor and finally arrived at a Massage Therapist that figured out it was knots in my traps. I tried this yesterday and did it 3 times. The knot is gone and my shoulder pain is non existent today. Thank you Bob and Brad, you are amazing!

[@bigdroopy]

we would never get bored of you guys

[@theodoreblackwood6524]

I've had this pain for months now from dumbbell and push up exercises. I was starting to think my rotator cuff was injured until I tried this and the pain was gone almost instantly. You have no idea how good it feels to have my shoulder back. I was ready to give up on upper body fitness all together. Amazing that a simple massage exercise could be so effective. Thank you!

[@charlizeorozco]

Me too!!

[@saivardhanreddyyakkanti5294]

Hey do anyone of you had a bump in your traps...or like unequal upper traps... I have been suffering from this condition and don't know the exact reason.

[@JoshSevcik]

Wow I stopped working out my right side because I thought it was rotator cuff, ac joint or something I did. I found the bump.

[@ban3252]

@@saivardhanreddyyakkanti5294 same my right shoulder is also a lil bit forward than the other

[@mugenxfromxthex8962]

@@saivardhanreddyyakkanti5294 this is caused because of your posture. Since your traps are stiff and sore it makes one of them come forward and slouch. Get a posture corrector to help with that and it will go away.

[@MrItachi114]

Wow, healing the world one video at a time. Thank you guys

[@isobelmills4627]

Go

[@lizardorita6110]

I have neck weakness due to myasthenia gravis. I started knitting during Covid and the pain on my neck to shoulder has been getting consistently worst. This is the only thing that has helped so far. I still can’t believe it. My brother told me about you gentlemen and I cannot be more grateful. Thank you for what you do.

[@KindnessInChaos]

Thank you both so much. You have no idea the relief you've given to many people suffering from these knots, including myself.

[@easybreezy9792]

Love your videos! This worked instantly for the pain I've just learned to live with for too long. Thank you!

[@nneedler]

I’m never bored watching you both. I learn tons.

[@sainaveenbali]

besides all the genuine help, I see the best friends chatting and that's so lovely to watch. You guys are great. TC

[@Fluffyslippers128]

Woke up with a crick in my neck & right shoulder 7 weeks ago. It didn’t ease off despite hot & cold packs & trying to stretch it out. Even my physio advised stretching. So I consulted Bob & Brad. Immediately after doing this exercise it relieved my pain. 4 days later, I’m still doing it as the tension does pop up now & then but oh my, what a different it’s made. Thank you Bob & Brad.

[@BuckeyeStatus]

Been a fan of Bob and Brad for years. You both are appreciated in every way possible. Thank you for educating everyone on physical therapeutic techniques. 🤙🏼 💯

[@ttex24]

Cc

[@goodintentions1302]

Like magic! ☮️💞🙏🏼☺️ Y'all are in my phone contacts with the specific exercises that help me. God Bless you & your loved ones. ❤️💕💞

[@jess1429]

So glad I found this Video! I’ve been getting terrible knots for years after a car accident. I literally felt the knot disappear!!! Thank you guys 🙏🏼

[@Lylianeth]

Thank you!!! Thank you!! Thank you! I cannot express how much gratitude I feel for having access to these helpful videos!

[@robertsanchez9047]

Will be watching every day. My Doctor told me about you.

[@busynana7917]

We’re not getting bored Brad!!! Love your videos! 😊😊

[@saunterscamper3952]

THANK YOU, BOB for doing it again for those of us with it on our LEFT Side! That made it much easier for me to learn! 🙏❤️

[@vlzart8916]

I finally wanted to thank you for this information And video. This fix was the only thing to save my knot rhombus back pain, I was carrying this pain nearly 4 months and nothing helped no pain killers and no other treatments, and at some point the pain was unbearable. Your video was the only thing that helped me. I since then teach it to anyone who experience this pain. And it works like magic. So thank you thank you again. God bless you and only good news.

[@serenity_in_chaos]

AMAZING! This is a keeper! Saved to my list.

[@papurnadi]

Thank you Bob and Brad! 🙏

[@Angel-gb9gi]

People are probably complaining we are talking too much again...lol. Its not you guys its the pain and irritibility and lack of sleep and we have watched so many ads and so many other worthless videos and we just want the pain to go away and some of us are at the point of crying because of the frustration of months or years of pain. Dont take it personal, once the pain is gone and the sleep returns we feel bad for being so impatient and mean. I love you guys and this video is for me because this is what is keeping me from sleeping at night. Thank you guys.

[@Valitzu777]

Well, my jaw dropped after realising the pain has subsided tremendously, just after less than a minute of massaging that exact area... before watching the video, I couldn't look right without some pretty crappy pain and discomfort. Many thanks! I suffer with a bit of arthritis in both of my hands, so applying pressure with my fingers and hands is also painful, hence the reason I only did it for a minute. But again, helped immensely. Cheers.

[@BrosefWtheMosef]

My upper back/shoulder/neck, and radiating into my arm have been excruciating pain for a week (probably related to carrying my toddler around all the time), and this has been really the best thing providing any relief. Temporary, but I can repeatedly do it and it really does instantly relieve it for a time. Thank you!!

[@CloveVision]

Call me sissy but I was almost scared because I’m 24 and I’ve never gotten one of these knots before until now, and I didn’t know what it was. I’ll really glad to have found you guys, because this video made me feel a lot better and helped get rid of the knot!

[@LA-zc3rv]

I have been in agony for weeks with no help from PT here but this sorted my pain and finally I feel normal again. Thank you.

[@corinnestevens4705]

So it’s 5am and I’m lying in bed with this knot in my left shoulder, and I go on KZbin to distract me from the pain. Well low and behold who do I find but by two favorite guys. It worked!!! 🤗 Thanks

[@dennis62808]

I have been having pain for a long time. Thank u both for showing me something that works that I can actually do at home and I can do by myself! This is great!

[@bekahhebert816]

Wow, this seriously works! I’ve had a tight spot in my neck literally all year that I couldn’t get to go away, and after trying this (even just sitting) it’s gone!! Thank you!

[@SomewhatHonest]

I could sit here and watch you all day . That's amazing stuff

[@hijklmnop42]

Came here months after first watching this video... to comment that this video IMPROVED MY LIFE! The part at 3:40 where he says that shortening the muscle allows circulation, blood flow, oxygen, to allow the knot to release... no one had ever told me that before! I thought that stretching out or massaging was all that could help. My mind was blown the first time I watched this video... and when I did the exercise, I felt a warm sensation in this muscles as the knots melted away! I tell people about this all the time now -- don't stretch out, shorten! Thank you Bob & Brad.

[@KelsoRockz]

My husband has had pain in this part of his shoulder for over 10 years. I have been trying to massage the area for a few months with mild success. We tried this technique, and we could literally feel the muscle tension melt away within a few seconds. I massage his back from time to time (he’s a mechanic so he has a lot of muscle tightness) so I’ve gotten used to the feeling of when his muscles are tight or relaxed. It was wild to feel the muscle just, literally melt, like it was tight one second and not the next. In less than 90 seconds for him with my help to massage, he had no shoulder pain. It’s been over a week, and he is still 100% pain free! I cannot believe it, truly. He was told, and believed, he was gonna need shoulder surgery to fix the pain. Thank you so much!

[@TheNewVie]

Wasn't bored at all. Your banter is always entertaining :) Thanks for another great vid!

[@lokomendesperado6778]

I cant afford a treatmant programm, so I watch these videos. It has been very useful, half of my body is messed up

[@jhemmeyer]

I’ve been an lmt for almost 25 years, and these guys and their presentation of this technique is so beautifully accessible and downright friendly.

[@BobandBrad]

We appreciate that!

[@taraharvey3844]

I have been having this problem for 20 years, thank you both for ALl your videos,they definitely work, I love the morning in bed and out of bed exercise routines so very helpful❤

[@pumpupjam9648]

Thank you, I just did what you showed on your video and I finally could move my right arm over to my other shoulder. I was told that I had frozen shoulder. Pain has been horrible for past few months, and I feel better doing this. I used to have a family member do this for me and I never had problems, but my family member didn't live forever. My chiropractor used to do it but for 10 seconds. Now with you two showing me, I can do it myself and save myself $50.00 for a 6 minute visit.

[@debrarevay7493]

Thank you so much! I have been in pain for a year. I watch y'all's video's all the time and just found this one. This is a God send. I can't get over how much better I feel. I'm not able to lay down, I have to sleep in a recliner. That may be part of the problem, but at least now I know how to relieve the pain.

[@darrikjohnson553]

You guys are awesome! Such good information all the time, and you both do a great job of explaining everything. Keep em coming!

[@aprilwhite515]

This is amazing! This exercise in the seated position literally gave me instant relief!! Thank you!!

[@jayashreeyandra3510]

I was struggling with this knot on my left shoulder, feeling a pinched sensation for couple of days. Half of my pain relieved just by doing the excercise along with the video. Thanks a lot 😀

[@kasmakate4222]

Same!

[@autumneleaves]

i had almost a crick in the neck situation on my left trap, and it’s been tight for several days now. the 90 seconds reduced the pain enough that i could move my neck around more freely! you bet i’ll be doing this a few more times to release the rest! thanks so much!

[@amberenergy88]

Seriously, you guys are the BEST! Always love the content!

[@praveenjose1603]

This is bloody impossible😱...today I went to my physiotherapist for neck pain and he told me about the knots in my traps...what a coincidence for getting this on my recommendations...these guys rock🤘🏻

[@patriciapelt944]

I’m on my 7th year of muscle knots in my traps. I’m at my wits end! Thank you both for the help

[@ManifestingwithIntention]

You guys are for real. You've saved my life, to be honest.

[@mb7a4fmlg]

Bob &Brad are wonderful! My nose was clogged ! My nose is draining! Thank you Both so much! God bless you two

[@thebrain678]

Shout out to Mike that zoom in was game changing 🤣

[@dannyway247]

You have no idea how much y’all just helped me ! I’ve been dealing with anxiety and it’s leading to muscle tension and knots and radiating nerves down my shoulders and fingers . This really released my knot . Thanks Bob and Brad so much !

[@khldounibrahim3488]

My shoulder and arm hurt too Does it help or its a disc ?

[@shashamarie4760]

You nailed it. My anxiety has me so sense and it's causing me so much pain. Is this still working for you? I'm just starting..

[@Truerealism747]

How are you now

[@viralworld955]

Hi you there

[@sherryt9152]

❤Another satisfied customer! Teaching online has my mousing arm and right shoulder so tight and pinched! Thank you Bob and Brad from r helping so many people with pain find relief!!❤

[@Daedrained]

You guys are the best! Just did a bunch of your stretches, and now I'm walkin' on sunshine 🌞

[@karenaleann9207]

I heard the intro song and immediately subscribed.

[@coachdebby564]

Wow!! I went from at least a level 5 of pain to feeling really good. Thank you!!

[@MerinaShow]

I needed this video in my life. You guys have awesome personalities and are super informative!

[@reddirtrhodes2039]

The stretch where you tuck your chin to stretch your back has changed my life. Thanks Docs!

[@MoonPie44]

I don’t even have muscle knots, I just like watching their videos 😊

[@Bitachon]

*7:40** Seated*

[@the_geist_life932]

This didn’t completely fix the pain, but I feel a million times better!

[@stayprogressive6775]

Love the banter!! Makes you different from others, and better!

[@PlayedbyInstinct]

I did the head twist motion while just sitting in a chair, I felt the knot literally dissolve under my fingertips, incredible...

[@sstag83]

I swear every time I'm having pain in something, you have a video posted that day of it. It's becoming very creepy at this point lolol. I'm also thankful though!!!

[@carpdirector6836]

Shawna Staggenborg Same here!!

[@M.C.Blackwell]

Right? I've been having the worst shoulder pain and here's this video today!

[@fazeelalaher6250]

You tube has a mental telepathy degree lol Me too when I think of somethingit comes up A bit creepy

[@TheAAnne123]

Shawna Staggenborg 😂 they are listening to our conversations ~~ wooooowoooooo👍🏻‼️

[@dreamervanroom]

@@M.C.Blackwell One amazing exercise is arm circles. With arms straight out to the sides you will do circles about 10 in in diameter. Thumb up- top of circle goes forward. Thumb down- top of the circle goes backwards.

[@darlenerego4891]

You are both brilliant. Thanks for sharing your wisdom with us!

[@ilenecastaldo600]

This is amazing!!! I did it sitting up and it worked fine. Thank you, what lifesavers you are💕.

[@CalmVibesVee]

“This is gonna be big Bob” 😂 Brad bringin’ his funnies.

[@RJIGGLES]

I know it's an older video, but you guys have relieved so much tension in my back through many of your videos. I work two jobs, both are sitting in front of a computer, my shoulders are a mess. Thank you for your help.

[@scarlettthorn7685]

Thank you Bob & Brad I have been coming back to this video and it had been helping me a lot. You’ve saved me some bills!

[@jk3266]

Both of you are good human beings.You really teach and definitely not pretend to be teaching.Thanks.

[@foxywhitetip7387]

Bob and Brad you gentlemen are Absolutely adoreable 🌸🌺and your content has helped me Tremendously 🐾😊👣

[@sibestfunction4400]

What the!?!?!?! It works???? I carry babies around all day and 90 seconds THIS WORKS!!!!

[@anthonydecarvalho652]

Thanks Bob and Brad. It's also my opinion that you guys are the best physical therapist on the internet.

[@9905739120]

Wow!! This is really helping me. Nothing helped in last 3 years. But this is amazing. Thank you from the heart.

[@signalinsight]

Thank you so much for this simple exercise that has really helped alleviate pain in my shoulder -- immediate relief! Have been using it daily for 4 days and it is amazing.

[@Gloria-gk3zv]

My god it works. I have been getting dry needling done and regular massages and this was the most relief that I've had for weeks. Thanks guys. You both Rock👍👍👍👍👍👍

[@wc3202]

Could never, would never, ever get bored with you guys. Thank you for that trap help, it works so good.

[@tryandcatchjeeves]

This technique is amazing. Thank you!

[@cynthiadianecarey9902]

Wow...! That really works on that shoulder area. If you know of anything that works like that on other areas of the back, please show us. I desperately need relief like that for my whole back. I have become severely bent forward, and my back is extremely painful, to the point that I am close to losing the ability to walk. Help! Thank you!

[@AboutCreativity1]

Very good, ´´Impossible is for the unwilling. - John Keats´´

[@VelocciDanny42]

THIS IS CRAZY!!! I have had that knot since high school for 20 years and now gone just like that!!!!!!!! You guys 🤩🤩🤩🤩🤩

[@smitashine]

Thanks so much Bob & Brad . I got instant relief after doing this .😊

[@Saphire1993]

Still loving "Bob and Brad's Messages From the Void" 😂😂 In all seriousness, this is a good refresher as my traps are perpetually knotted up

[@QuestionThingsUseLogic]

Oh, that is KNOT GOOD!!

[@Julzsavedandsetapart]

When I took a birthday vodka shot I didn't realize how much pain I was in until my body relaxed. This same type of feeling comes over me when I use your videos to relieve a pinched nerve. I actually shed a tear of relief.

[@phoebetaylor4621]

Im so glad I found this.. I have had a muscle knot under my shoulder blade for weeks and have been trying to massage it out but this worked

[@nss230]

This was very helpful! Thank you so much for sharing this information ☺️👍🏻