How To Get Rid Of Neck & Shoulder Knots in Under 5-Minutes

[@alexanderchurikov7026]

Yes, I have done shrugging in gymnastics. But I do have neck/shoulder stiffness and pain, and your exercise seems to help with it. In fact, you seem to have the best content on physiotherapy so far. Thank you for your work, doctor!

[@ericsaylor5722]

This video has resolved a months-old nerve pain problem. I did some rehab on a shoulder with limited ROM and supraspinatus tendon pain, and have had much improvement, but the result was a radiating nerve pain going down my arm. Following the techniques here has eliminated the pain. I added something extra and I think it should be part of this video. By inhaling as I bring my shoulders up into the shrug, and holding it up while I exhale, my rib cage drops as the air goes out. This pulls the 1st and 2nd rib away from my clavicle, and seems to create even more space for the brachial nerves. I feel so much better, and I'm grateful for your teaching. Thank you.

[@roddysemper4143]

This shoulder shrug alleviated 5 months of burning shoulder pain while sleeping on my side by relieving the tension in my neck and traps. Thanks for posting this on KZbin!

[@andiet8629]

for years my neck has been deemed super knotty; this really works & makes sense & feels awesome!! Thank you!!

[@lesleyspalding9511]

from a pilates background, the words "shrugging shoulders" were to be avoided. now in my 60s and with advanced cervical facet joint arthropathy shrugs are my best friend. thank you so much! love your tutorials!!

[@epmanualphysicaltherapy]

You are very welcome, Lesley! It is definitely very common for people to think that use these shoulder muscles too much, when in reality they are not fully using their range of motion. That is commonly the biggest problem.

[@AL-ld5co]

Most relief I’ve felt in so long, thank you!

[@epmanualphysicaltherapy]

Hey A Lung! Yay! We're glad that you're getting relief!!!

[@deliahernandez715]

Hi Dr David, can you please make a video on how to sleep so I won’t get neck and shoulder problems, I always sleep on my side because of my back pain. Thank you

[@glennr9913]

This was the perfect video for my shoulder knots. I did the exercises right before going to bed & woke up feeling so much better than I have in a long time. Thanks,

[@epmanualphysicaltherapy]

You're welcome Glenn!!! Thanks so much for letting us know how this helped you!

[@michellebowling1979]

I’ve become obsessed with watching every video he has. I’ve been struggling with pain for a long time. I have 2 kids (a special needs daughter) so I really don’t have time to just be down. I feel hopeful with the advice given in these videos. I’m glad he mentioned the shoulder issues with the exercise cause I was worried if it would be okay with my shoulder being messed up.

[@epmanualphysicaltherapy]

Hi Michelle, thank you for the kind and encouraging words! We are thrilled you have found our channel and that you've been able to find the information to be beneficial. We are so sorry that you've been struggling with neck and shoulder pain for such a long time. 🥺 If you're interested we have a playlist for neck and shoulder pain help. You can access it here: "Neck & Shoulder Pain Help" kzbin.info/aero/PLJVIPiFvv1mbR1jLbsUrgCzvlaLTxGnJ0 We hope you continue to feel relief. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@michellebowling1979]

@@epmanualphysicaltherapythank you for your responses. I only see them when I happen to come back to rewatch videos. I’ve been in circles really with pt and finally had the orthopedic doctor order an mri after he kept saying it couldn’t be torn😑 I got the results online last Monday. Still haven’t heard from the doctor. But I’m hoping I can just follow Dr David’s advice. I really don’t feel comfortable with getting advice from people that have said it’s not torn and tried to dismiss it as everything but a tear when I kept saying I thought it was torn and something isn’t right.

[@jen2196]

​@@michellebowling1979 way to advocate for yourself 👏 though it's unfortunate to have to. It's almost like a constant fight with the professionals to help and take you seriously. It prevents me from even trying. Also 2 kids, 17 and 18 now. 18 yo special needs. I've been in a lot of pain for a long time. History of trauma and PTSD, and lots of other crap. just kind of suffer in silence. Your comment is inspiring me as I'm trying to push myself to start the journey of actually accessing all the health care I need. I'm hoping to have the energy to persevere and advocate for myself. Thank you.

[@hannahswann747]

THANK YOU SO MUCH!! I've had a dislodged top rib for years, which I didn't know until an amazing sports injury therapist explained it after years of visits to osteopaths, massage therapists etc who just worked on the 'knot' 😮 It flares up often and sometimes gives me aura migraine. I didn't know that it's being cause by my muscles!!. I'm so grateful to you. I'll be doing these exercises daily and following your channel. No to your question about shrugging- this is the first I've heard of it except for when rotating your neck in a circle. 🙏🍀

[@baldevsandhu7948]

Thanks for the demo these exercises are really great for neck pain as I tried.

[@abh623]

This works great. My right trap has been stiff for the past 2 months and I've tried numerous exercises from YT. So far, this worked the best.

[@jimreadey4837]

Only three days in, and I'm really enjoying these exercises. I've got fuller R.O.M. in my neck, already (an area I've had stiffness issues in since 1984!). No, I've exercised my whole life, and I'd never considered lifting weights with a full shrug, previously -- I probably assumed it was bad form. (Oh, and it feels like the *perfect compliment* to the passive and active hanging I've been doing the past couple of years... the _push_ to the latter's _pull_ motion.)

[@jacquelineS9]

Thanks you’re so helpful. Came out on my ads. From El Paso.

[@epmanualphysicaltherapy]

Hey neighbor! We're glad you've been helped by the video. Thanks so much for your support in watching our videos 💚 We hope you did ok with the recent cold and snow ❄️

[@Ventures702]

Thank you for this video. Working out has been my routine for a very long time. But as I age, my neck and shoulder hurts on my left side, and sometimes it's hard to go on my day. Stretching wasn't really working. Your towel exercise for the neck works very well. I can turn my neck after the exercise. I will do this everyday.

[@epmanualphysicaltherapy]

Hey Ventures 702, we are so sorry that you have been suffering from shoulder pain for an extended period of time that you have not been able to comfortably go on about your day 😔 We are glad that this exercise has helped and that you have found some relief. We will link a few more videos for you below that may also help! "The Top 8 Ways To Relieve Knots In The Neck & Shoulder | El Paso Manual Physical Therapy" kzbin.info/www/bejne/aaPPnHqFf7SWndU This is our entire neck pain help playlist that may be beneficial as well: “Neck Pain Help” kzbin.info/aero/PLJVIPiFvv1mZRNE4rwpxvE_tM1na_9kAm We hope this helps ant that you are able to get back to enjoying working out comfortably again! 🧡 Please keep us posted on your progress!

[@kirkrowan949]

I know this vid was not about knees but you helped me with sharp knee pain from another one you did. I am close to 60 years old and having to carry several 5 gallon water containers ever day now because of water well going out. Your advice is legit! Thank You 🙏🏻 Wish I were close to your office

[@epmanualphysicaltherapy]

You're welcome Kirk!!! We're happy to be able to help during your trouble with your well. We hope you get your knees back to 100% again fast!

[@fransverheeke7760]

😊

[@jen2196]

Wow I hope you're feeling better now. I know this is an older comment but I hope your situation has improved. Also not sure where you're commenting from in the world, but there might be some help with things like that for individuals in your age group in your community. In case you come across more problems in the future that require such physical strain, maybe someone can volunteer to help offset some of the load.

[@twobraincells4364]

I am doing your 5 recommended exercises for impingement...and all of them seem to be effective in regaining healthy mobility, shape and function. The shrugging in particular is not something I considered pivotal in shoulder therapy but just beginning the shrugging exercises I noticed portions of my range of motion sorta frozen or stuck in place the moment the shrugging unlocked those joint/tissue complexes with a feeling and sound of cracking freeing up what is there to be used...regarding ranges of motion and the muscles involved. Consistency...several times throughout the day utilizing the full variety of exercises appears to have propelled me into an addictive process of recovery. Winning is addictive.....and so are results. Thanks for your expert advice, I will share more as I continue to apply these techniques daily and morph back into mobility, flexibility and strength. Peace out.

[@fransverheeke7760]

😊

[@MsLifeLearner]

Amazingly helpful!! Thank you soooo much!! 🙏😊🙏

[@MelissaDonaldson-oe6gn]

Super helpful. No doc told me any of this!

[@epmanualphysicaltherapy]

Hey Melissa 👋! We are sooo glad to hear that this video helped and provided you with some relief in your neck and shoulder area 🙌 Here's two playlist for you that can be of help to you if you deal with neck & shoulder pain often: "Neck & Shoulder Pain Help" kzbin.info/aero/PLJVIPiFvv1mbR1jLbsUrgCzvlaLTxGnJ0 “Neck Pain Help” kzbin.info/aero/PLJVIPiFvv1mZRNE4rwpxvE_tM1na_9kAm Best Regards, Keep Active, Healthy, & Mobile 💪

[@vallieg979]

Unless they can cut something out or prescribe a pill,.most doctors seem to have very little training in helping you to look after yourself!

[@tamardevane6635]

I have 4 bone spurs in my neck, that I thought could be the cause of the stinging in my fingers; but your video made me wonder if it relates to the skeletal muscles. I have had this for 3-4 years and it has slowly been getting worse, The specialist wanted to take out 3 of my disks, and pin together my neck, but so far, I have been able to cope. I also do inversion and go to a chiropractor regularly.

[@mujdafattah2383]

You are the best thank you very much

[@epmanualphysicaltherapy]

Hey Mujda! You're so welcome, thank you for being active on our channel we hope you are finding the information we provide useful! 😄

[@edj7234]

Really helpful - thank you so much. Could you do a video to show how to do proper overhead lifting please?

[@epmanualphysicaltherapy]

Hey EDJ! You're welcome! That sounds like a great idea! I'll ask Dr. David if he can do that one soon!

[@Gstreng]

Thank you so much for this! I never thought about the shrug on overhead press!

[@epmanualphysicaltherapy]

You're welcome Nonononono!!!

[@sd99944]

Would hand stands/hand stand push ups with shrugging help as much as overhead pressing external weights in prevention?

[@pamwoodard8553]

Thanks!

[@epmanualphysicaltherapy]

You are very welcome Pam! We really appreciate your support!

[@popcorn7657]

Wow j’adore. Ça me fait du bien et facile à faire. Merci

[@vallieg979]

' I had A SLAP repair 13yrs ago and was told by my physio to never lift weights over head again. He also had me shrugging holding weights by my side as part of my rehab. But haven't done shrugs for many years, in fact since having my daughter, 11yrs ago I haven't done much exercise due to low energy levels after being a bit of an adrenaline junkie all my life pre baby!

[@SilentPresence]

How about doing shrugs hanging on a bar? So you keep your arms straight as you shrug up and down. Thanks for video.

[@epmanualphysicaltherapy]

Hi SilentPresence, When you hang, your shoulders will naturally shrug so it's not necessary to force the shrug. You also don't want to put 100% of your body weight into the hang so keep your feet on the floor or use a chair and only allow 30 to 40% of your body weight to do the work while you hang. You want to ensure that you aren't hanging by your fingers. You want to make sure that you wrap both your palms around the bar. We have a neck pain helplist you might find helpful. You can access it here: “Neck Pain Help” kzbin.info/aero/PLJVIPiFvv1mZRNE4rwpxvE_tM1na_9kAm Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@DavidTurner-u3u]

On the over head reaching straight up with the shrug stretch which direction should your palms be facing or does it matter?

[@dmariareid1096]

Thank you very much sir, watching your videos for the past hour has helped me relieve so much pain already. Your videos are on point , I love that. I'm diagnosed with cervical ridculpathy c6-7, I have lots of pains at nights, meds stop working. My left shoulder muscle is so stiff and aching. I'm trying your stretches and it feels so much better now. I'll be going to physiotherapy later today.

[@epmanualphysicaltherapy]

Hey Dmaria! Sorry to hear you are dealing with pains from c6-7 cervical radiculopathy :-( This can be tough! We have a lot of great content that may be able to help if you are interested in learning more. Here is a link to our playlist that should be able to help: “Cervical (Neck) Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mbB6MFKdws1vpjbW_jyXB5y

[@nuryarbelaez6003]

Wonderful video as everyone else. 🙏 ❤

[@epmanualphysicaltherapy]

Hi Nury! 👋 Thank you for your kind words! We appreciate you being part of our community! 🌟 In case you are interested we have created a playlist for Neck & Shoulder Pain Help! You can check it out here: "Neck & Shoulder Pain Help" kzbin.info/aero/PLJVIPiFvv1mbR1jLbsUrgCzvlaLTxGnJ0 We wish you the best on your recovery journey! Please take care! 🧡

[@MikulkaTroy]

Amazing idea for a shrug. Have not done that type of shrug but also thought that maybe our body would not naturally want to perform that type of exercise. I get some crunching sounds that don’t hurt. I think it’s the knots so could that also be the upper ribs out of alignment?

[@epmanualphysicaltherapy]

Hey Troy! Glad you like our shrugs! The crunching sound can be a number of things, but if it does not cause pain, then it is likely still good to keep going.

[@timothydavis2568]

I did it and felt immediate relief, but I started feeling extremely painful cramping in my mid back? Thanks for the video！

[@vallieg979]

Same here

[@mrj.r2908]

Can you show us how to do the exercise with weights please? Or do you have a link to a video demonstrating this please can you give it. Thank you

[@jeaninecelayeta3370]

What if you have spinal stenosis with ridicule arm pain? Are these exercises OK or will they help?

[@vallieg979]

Is this what they call thoracic outlet syndrome? How long should it take to see improvement? I have had tingling and occasional sharp shooting "electrical" pain in my left hand sometimes bilaterally for about 2-3months now. I also have chronic foraminal stenosis but this is not relieved by lifting my arm over head, it actually gets worse over head unlike the cervical symptoms.

[@stazLoLadc996]

brilliant!

[@epmanualphysicaltherapy]

Thank you!! 🙌🏽

[@marynolan3678]

Wish I saw this hours ago 😂. It really helped relieve my pain

[@epmanualphysicaltherapy]

Hey Mary, we are so glad this helped relieve your pain!

[@bbeckkt]

Are you saying that when I’m doing dumbbell presses overhead, I’m supposed to hold each rep in that shrug position at the top for 10 seconds?

[@epmanualphysicaltherapy]

Hi BB, Yes that is correct! 👍

[@christinesellars4571]

Is there a video that shows how to lift the weights?

[@jessicakurtz7171]

My physical therapist several years ago had to teach me how to lift My arms up overhead without shrugging. She had to teach me how to pull down in the armpits so that I only lifted my arm while keeping the shoulder down. She said Me shrugging all the time working overhead is what was causing my neck and shoulder issues. I'll have to rethink that.

[@epmanualphysicaltherapy]

Hey Jessica, hopefully we can explain this a little better for you. The common problem when shrugging over head is that most people also bend their neck back. When you bend your neck backwards you start to tighten muscles that are already tight on most people, even at rest. So, it is not the shrug that is the problem, but the bending back of the neck. That is why it is so important to perform a chin tuck during the shrugging motion to make sure that you are not overusing these muscles in the back of your neck. We hope this helps!

[@shepatown]

I saw a guy with a sign that said "Free Shrugs." Seriously though, I don't think I've ever done that full shrug exercise with weight. I may have done the shrug without weights in a yoga class I think.

[@natalielefebvre1628]

Curious, where are you located

[@epmanualphysicaltherapy]

Hey Natalie! Thank you for your question! We are based in El Paso, Texas!

[@natalielefebvre1628]

@@epmanualphysicaltherapy ok I from Canada 🇨🇦 to far

[@kimmartin3669]

I have now .

[@phylismorelock549]

I get dizziness. I can feel it coming from scalene muscles.

[@epmanualphysicaltherapy]

Hey Phylis, sorry to hear that you are getting some dizziness :-( Hopefully our content can help you find some relief. Here is a playlist that may be beneficial: “Cervical (Neck) Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mbB6MFKdws1vpjbW_jyXB5y