How to Release Knots Between Shoulder Blades (+NO MASSAGE SOLUTIONS)

[@Uprighthealth]

How much have you spent on massage in the last year to try to fix your knots? Drop me a comment!👇

[@justinrichardson3864]

Showing this one to my wife right now because she's always asking me to massage her upper back! On a separate topic, when I stand for even a few minutes, my lower back gets tight and my knees feel stiff. This goes away quickly with any movement, but are there any tips to alleviate that issue?

[@idin10a]

approximately $100. went to a very good sport massage therapist, quite costly, but he get the job done!

[@davidf9630]

Okay… so, my wife is always asking me for massages to help the pain between her shoulder blades… so should she exercise before the massage? Or after?

[@megand175]

This massage therapist is super grateful for all your videos in this recent series (hence an earlier donation) even if massage gets a ‘bad rap’ haha. Have sent links post massage to many clients as it’s a perfect for them to understand and follow - I prefer to educate, empower and encourage rather than have clients rely only on me. They always return, as who doesn’t like a massage?! ☺️

[@Uprighthealth]

@@megand175 🤙🙏

[@x3Nikki]

Thanks this is perfect! I had scapular dyskinesis on my right shoulder (diagnosed) from what I believe to be caused by an under utilized rhomboid and bad computer posture. It got so bad to the point I got tingles down my back. I went to physical therapy and they focused on a lot of exercises to work out this very muscle group you're showing and THIS IS THE FIX. I don't do rhomboid (these shoulder) exercises as much as I should so I develop dozens of knots behind my shoulder blades. Great video!!! 10/10 more exercises and motivation!

[@FlyingJay117]

Thanks! You fixed me! 36yo dude here. Been suffering for years. You killed it my man! Appreciate it so much. Please take my money.

[@Uprighthealth]

LOVE IT! I gladly take your money, Captain! 😅🙏

[@yakuzaboss1988]

Man I got some crazy knots thanks

[@robky-LD]

I have had this issue for years... thanks so much for addressing this distracting problem.

[@VikramMohan]

Thanks I have not come across this easy to perform exercise before. I used two 1.5 Litre water bottles instead of weights to start off with and the knots in my upper shoulder literally vanished. I will work on strengthening them now. Any future videos on sitting posture is appreciated to avoid these knots (apologies if this has already been made, I will start checking out your channel more often!).

[@Mwj33-33]

Thankyou for uploading this! I have been massaging the knots between my shoulder blades with a ball to get it released for a couple of days , hot showers and tiger balm help reduce the stiffness but while i am watching this and doing these exercises i definitely begin to feel this is what i needed all along. Appreciate it!!

[@petraschagen]

Thank you for making this video! I tend to get lost in the number of exercises available to strengthen my shoulders, and being able to follow what you set up in this video truly helps to actually do the work to fix it!

[@lolol8552]

THIS IS THE GREATEST VIDEO EVER!!!!! I’ve had really bad plantar fasciitis for the past 3 years. 1.5 years ago I went to a sports chiropractor who did active release techniques on my calves rather than focusing on my feet like the other unsuccessful podiatrists. It got rid of 90% of my pain, but I still have some nagging pain. I started rolling my back out with a racquetball on the wall and after 4 days of soreness from doing this, I finally noticed woke up feeling some relief😭. Now I’m spending some time doing this on my back, glutes and hips. I’m hopeful to get rid of that last 10% of pain. And I don’t have to pay for $120 appointments! Thank you!

[@Uprighthealth]

It's your right and responsibility to learn how to care for your own body. And in fulfilling that, you save yourself A TON OF MONEY in the long run. 🔥

[@b28mathstutor]

Thanks for this, will give it a try. A tip for the ball massage: put the ball in a sock to make it easier to control where you position it.

[@bcarp9417]

Thanks! Several of your videos have helped me with various muscle aches!

[@Uprighthealth]

Thanks for your support!

[@mamierich]

Thanks! I have followed you for years and always learn something new. Many thanks

[@Uprighthealth]

Your support is much appreciated!

[@maskfoxy5093]

Thank you for the time and effort which you’ve put into your videos. You’re healing many people across the globe with your advise and that in itself is a big blessing 🙏

[@Uprighthealth]

WOW! Your comment just made my day! I truly appreciate your support! :-)

[@allisonpharr7230]

I'm a meditator and my back usually has knots in it, mostly on the right side, like you said. I thought it was from too much meditating. Love the idea that I might just need to strengthen my back. I went through the video and my back already feels better. Thanks so much, Matt! Very interested to see how it does going forward

[@Uprighthealth]

Great! Good luck and thanks so much for your support!

[@pabloelsur1624]

@@Uprighthealth I've heard that the lion chunk of small amount donations eats PayPal, YT etc. commission. Sorry for off topic, kinda, but if it shall be a manner of financing your channel, I wish, and maybe lots of us, to know, how to manage our money for the best benefit, instead paying just for YT stickers.

[@jjpmandarin]

Thanks for these great exercises!

[@Uprighthealth]

Glad you like them!

[@kathcares]

So glad to be reminded of this! I used some of your videos to recover from a shoulder injury in 2018, but I forgot about doing maintenance because... (insert excuse here) Forgot how much I LOOOOVVEEEE that little ball! It's wonderful to get an updated video and see how your presentation style has evolved. You're really good at getting to the point!

[@estrellaestrella4660]

Thank you so much for sharing, I will continue doing it.

[@marcinnowosielski1659]

Dziękujemy.

[@Uprighthealth]

proszę!

[@Uprighthealth]

And Dziękujemy!

[@saeedsanatkar9191]

Simple and Effective Exercises. THANKS.

[@Uprighthealth]

Your support is much appreciated!

[@opreaalexandru]

Thanks

[@Uprighthealth]

You’re awesome, thanks!

[@christinayoung5339]

💕🙏💕 Matt! Thank you so so much! My right wing had gotten so bad I was getting headaches and hand numbness. What's even better.. I just bought tennis balls for my dogs today! You Matt, are my hero for the week! Thanks again! 💕🙏💕

[@ElieZ]

I love your videos and your always super positive and healing vibes. God bless you and your viewers.

[@Uprighthealth]

Thank you VERY much, Elie! Really appreciate the kind words and the support!

[@femifaulkner6794]

Thanks!

[@Uprighthealth]

Thanks SO much!

[@jwr3289]

I absolutely love this man, helps me and others out so much and makes me laugh along the way, your doing God's work brother! My left shoulder feels like it doesn't retract like my traps stop it but it's getting better! I've also noticed that my ribs are more likely to flare when my hips/pelvis are in anterior tilt.

[@SpiritualRoyalty]

I just found out of your videos, it's amazing because some show a couple issues I'm handling on my body. Thank you!

[@BarbaraIreland]

Felt so good! Thank you Matt!

[@jamesm.9285]

Super solid info, thanks for this! 👏 I've mostly heard other people complain about this, so videos like this are really neat for programming ideas or recommendations (I'm a Personal Trainer, but friends and family ask more lol).

[@palper]

Excellent explanations, as with all the videos on your channel.

[@brandimt590]

Thank you so much for your videos. It has been the missing piece in helping my glutes, hips and lower back feel better. ATM.

[@Uprighthealth]

ATM

[@Lagger-HD]

These are fantastic! I thought it was all in my front of my shoulder, but without these, that will just be the advancment of the issue, presenting itself over and over, that feels so good, and is why my mid back felt locked up!

[@victoriarhodes4546]

Tennis ball on wall is instant game changer. Thank you!! 🎉

[@simacrulum]

@@victoriarhodes4546 seriously!!! So simple and so effective!

[@shawnmorrison9550]

37, never had an issue like this Knots been stuck for a week. these exercises are a great

[@AlyFuzzo]

The ball on a wall was VERY effective for me thank you VERY much sir.

[@123oldschool6]

Thank you so so much for this...God bless you.

[@raheltesfaye7411]

Thank you.

[@apoc5412]

Just found out your channel and gotta say amazing tips and exercises to relief knots within the shoulder blade areas! I've had shoulder blade knots and really tight muscles/knots at the base of my skull and left side of my neck. Shoulders are getting better now but I've had feelings of passing out, fatigue, numbness and tingling/burning sensation on the left side of my head. Been on doctors and all bad stuff has been ruled out so just trying to find relief for these tight muscles. Do you have any video to get rid off neck or back of skull muscle knots? Thank you in advance, awesome content, subbed!

[@Tina-y3m2i]

Thank you Matt! I now can move around without the pain on my soulder

[@kristyhix7769]

Your information on hips has helped me in less than a week after a year of pain. What do I do for very tight scalenes and pulled forward shoulder on my dominant side. When I do the squeeze, it feels very restricted in the front of my shoulder/chest and clicks and pops in the upper trap/first rib area. Would love info on that as I’ve done pt and had omm for years and never been able to relax it.

[@xenasbottombitch5328]

Sounds like grief

[@xenasbottombitch5328]

If your shoulders are pulled forward that is a protective posture for grief and holding in pain, anger or other emotions .. pull the shoulders back and do a deep cry and release over and over

[@carolthedabbler2105]

I've been getting a knot under the edge of my right shoulder blade for a few months, and couldn't figure out why. Then this video came up on my KZbin suggestions, and your explanation makes perfect sense. I badly sprained my ankle last year. It's getting better, but I've been unable to do a lot of my usual stuff. Thank you!

[@kazitube10]

This morning I was in very bad situation, searching for the right things to do, finally got you, thanks All Mighty and being greatful to you for your excellent suggestions. I was following you step by step as you doing on this video and feeling better now! It's amazing! A great thanks to you again. I hope everybody will be pleased on you. May All Mighty be with YOU.

[@maureenpolak2184]

Like all the shoulder movements. Hope you will share ideas for carpal tunnel. Right now I am in discomfort

[@lutfihaniff5865]

This helps a lot! Thx!

[@cg7926]

Nice cause he think about us out there with sport injury

[@jitutalajia598]

Thank you for sharing these exercises 👌🌷

[@sticksbass]

thanks for this. these muscles have been a big prob w me for a long time especially since i strained them one day at work. the pain was so bad i had to sleep sitting up or id wake up not being able to move without agonizing pain. still have achy knots. i believe this instruction will help.

[@Uprighthealth]

Happy to help!

[@pavankalakonda6573]

Hope you found some relief. Please let me know if you found anything that worked.

[@sticksbass]

@@Uprighthealth basically whatever strengthens those muscles including back arches w the back of my head on a pillow ans squeezing my shoulder blades together and time. i also have a massage chair and a wand massager i can target those muscles w. ive also been doing a lot of forward and backward swimming motions and twisting..

[@ruthgebrekidan967]

you always helpful thanks

[@leenaruparell3116]

Thank you so very much ❤

[@DaisyNinjaGirl]

Thanks for this. I signed up to your Back Pain Fix programme a bit over a week ago, and it's really helpful to have these explainer videos about why particular exercise work (initial results are promising) Another exercise for sore between the shoulders that's helped me a lot is holding onto an overhead bar and doing what my teacher called shoulder shrugs (pulling your shoulder blades down to make more space between your arms and your ears.)

[@gskyle4822]

bar behind head or in front?

[@DaisyNinjaGirl]

@@gskyle4822 I don't get up that high. Just a straight harm hang with some energy in my shoulders, then go by an inch.

[@gskyle4822]

@@DaisyNinjaGirl ah.. i see. so, you are pulling against a stationary overhead bar, will definitely give that a try at the gym. meanwhile, i was just playing around with a broom stick, holding it behind my head, varying the angle. wow it really activates the traps and the rhomboids. i think there a similar exercise called "angle wings", in which you move your arms up and down against the wall. but using a bar takes it to a whole different level.

[@DaisyNinjaGirl]

@@gskyle4822 Yes, like a trapeze or monkey bar (I literally learned this in a circus aerials class, where they were big on shoulder strength and mobility, for obvious reasons.) If you're hands aren't ready to hold your body weight (I wasn't at first), you can partially support yourself with your feet, and when you're ready move to a full body hang. But another warm up they taught us, was hold onto a light stick or theraband with your hands wide, and move it over your head from front to back and back again a few times. They helped me out a lot, when osteopathy and pilates weren't cutting it. ;-)

[@gskyle4822]

@@DaisyNinjaGirl sounds good! thanks for all the helpful tips! 🤩

[@JuzSmokey]

What a G. Thanks man

[@tammielawson7927]

I am so grateful for you and your videos. Thank you 😊!!

[@Uprighthealth]

Glad you like them!

[@betsymilbach4669]

I use my Body Back Buddy daily. Love It!

[@annemccauley2493]

Excellent I need to build strength

[@maxsilbert]

Thank you so much for this!!

[@jimmybedding3611]

Great man -.a giver.

[@debnn4854]

Thank👉you👌

[@seansorrin3586]

If you have tennis elbow suggestions, please make a video. Thanks for all the good vids already.

[@johnseddon7793]

Matt, I am new to your exercises and realise many are innovative and new to me. Do you have a chart of exercises? I for example I use a ashtanga yoga chart as a reminder. 🙏

[@timeenuf4200]

Going to try this out. Thank you so much. Couldn't help that Boney was facing the corner. Was he bad?

[@bastetilicious]

Sometimes I get a cramp below/next to one shoulder blade, and it can get so bad that when I try to get up after lying down, I black out for a second, like the change in pressure on my spine or something going from horizontal to vertical causes it. Let's say it's "interesting" to get out of bed in the morning and constantly find myself back in it, over and over, and having to turn over and crawl out backwards! LOL I will try these exercises to see if I can fix this. Just after trying them for a few minutes now, I can feel the cramp lessening, so thank you so much! :)

[@pavankalakonda6573]

Hope you found some relief. I had a similar horrible pain a month ago. I’m trying different things and figuring it out.

[@bastetilicious]

@@pavankalakonda6573 Thank you! Yes, I've been doing these exercises (not every day, but as often as I remember), and I have a lot less backpain now after a year! And these specific problems with the weird dizziness and all that have not come back!

[@abdelrahmanayman5997]

Hope you make an updated video regarding the depressed shoulders issue. I have been having it for years and that got me rounded shoulders too. Fixed the rounded shoulders issue but my shoulders are down weirdly. they are supposed to be lefted and more backward

[@cynthiam7426]

Good evening, where can I buy one of that blue equipment stick

[@saraht4973]

Perfect

[@RinpochesRose]

Good 👍🏻

[@Uprighthealth]

Thanks ✌️

[@bobbibart8927]

When I do the shoulder blade kiss Stretch I feel it in the middle of my along my spin and a pulling at bottom of left shoulder blade up to my neck I carry all my stress and tension in my neck& shoulder and I clench my jaw. My neck is always stiff and I get brutal tension headaches. I've also been dealing with really sore mid-lower back pain when I wake up in the morning (already got a new mattress with middle level firmness) I 100% have rounded shoulders. I spend my free time sitting cross legged on my bed with my back,shoulder & head hunched forward.

[@Eaglemadhatter]

I have moved these knots all around my back and shoulder

[@cg7926]

Funny u talk about knot just have some starting today 😮😮😉

[@walkerskii]

What brand of shorts are you wearing please? Thank you for an excellent video!

[@Banned_4_Life321]

The knot in my back/shoulder/trap area is very pronounced causing a pinched nerve. Would aggressively digging in at it with the Thera stick help or would you suggest more stretching and resistance?

[@Ruby-if4jf]

Yay! 👍🏼

[@littlevoice_11]

Do you have any videos or plan any videos to help those with sarcopenia get strong when very very weak?

[@williamround]

Great video. I wish you’d made it 5yrs ago though as I’ve had to figure out a lot this all by myself!! 🤣. Been a long and tough journey.. I have also found working on protraction elevation and depression have all helped mobilise the area (it was completely dead 5yrs ago, couldn’t contract at all)

[@siddharthraghuwanshi3457]

did u do things shown in the video or something other than those shown in the video. I am unable to do my workouts due to these damn knots as they hurt my neck very much once they freeze some vein or something...been suffering from these for 8+ years now

[@williamround]

@@siddharthraghuwanshi3457 as I alluded to in my comment, I worked on all the main movement patterns for the scapula… so yes the movements in the video but also other stuff. It’s easy just to say “retract your shoulder blades” but unless they’re moving correctly you’re not going to get the same results. So for me, where my scapulae weren’t moving correctly, I’ve had to focus on all the movement patterns (not just retraction) so that I can get everything moving properly on my back… only then will the muscles activate properly and the knots can be resolved, as the video’s exercises are trying to do

[@siddharthraghuwanshi3457]

@@williamround even doing 10 pushups in a row for 4 days makes those knots start acting up..m fed up and have given up every type of exercises(which I shouldn't). these knots,when they act up,I can't move my neck sideways for a couple of days and it's very excruciating and demotivating

[@siddharthraghuwanshi3457]

@@williamround I did meet a good physio who gave me a good bunch of light exercises,they seemed to work at first but I got used to it and the pain and uneasiness remained.. will start doing them again but with the caution that u mentioned. Thanks bud.

[@williamround]

@@siddharthraghuwanshi3457 it’s impossible for me to comment on your condition really, and I’m not a personal trainer or anything… all I would say is it’s still possible to do push-ups without stable scapula - I did for 25years. Use mirrors/videorecorder to watch what’s happening on your back; regress the exercise until you can do it with your scapula sliding FLAT against your back - muscles contracting, not just ‘folding over’; be able to do every exercise as slow as possible; once that regression is easy, move to next progression etc etc. This can take months/years. Good luck with it 💪

[@christecot9501]

What about hanging? I bought a power tower on Amazon and have been hanging every day, and I love it! Makes my back and my wonky right shoulder feel so much better. When I travel, I even use kids playgrounds to hang.

[@Uprighthealth]

Hanging is AWESOME. ❤️ kzbin.info/www/bejne/d5fdn5J6qbKhjJY

[@itzelpretzel]

I dont really have passive pain, but I think I do have knots cause I can make my right shoulder sound like im popping popcorn if I rotate it and stuff. Will this be effective for that?

[@aileencurtis-hh5yv]

How u relieved muscle spam for good

[@mattshu]

I’m just subbing because we almost have the same name 😂

[@wendyg841]

Could the one where you hip hinge be done over a large exercise ball instead of backing into the wall?

[@Uprighthealth]

You could. Just be mindful of lower back activation. 💪

[@AvidEric]

I don't feel knots between my shoulder blades but there's a point right between the edge of my left shoulder blade and the spine that, when pressed by my doc, feels quite unpleasent. He says that this might be the nerve that's causing periodic pain in my left chest (since my cardiologist says the heart is fine). So I hope this helps. Though, I rarely have pain in my back for the past 10 years but when I have back issues then it's mostly with blocked rib joints that are causing milde to bad intercostal neuralgias and typically they only get better with time passing. Attempts to reset them hardly ever worked.

[@tigerbmwm3]

Did this fixed your issue ? I had this similar thing where the cardiologist says no issue on the heart.. huge anxiety too..

[@gzmz1993]

Love your vids. I can now feel myself getting very close to Asian squat. All those stretches and squats you should include golfers for more mobility and stretches. Might increase your subscribers also.

[@Uprighthealth]

Will add it to the idea list!

[@ithuu9576]

How did you know I have this issue…?

[@Uprighthealth]

I typed in your name on Google, and the first result was "knots between shoulder blades." 🤔

[@KatieDe_G]

Hi, can you possibly do a video on how to strengthen core after c-section? I understand you've never had one, but never hurts to ask lol

[@xiqueira]

No one told me about this and I wish I had known. C-section scar massage is important to help your core go back to loose healthy layers of skin and muscles without adhesions. kzbin.info/www/bejne/oJrVgZ2PjtKEjck

[@hannahmakingrivendell4347]

I had a c section, then 6 vbacs. My ab muscles were very weak. I found doing the DR safe exercises from YT channel Tone and Tighten focusing on the Transversus Abdominus muscle really helped. I lost 4 inches off my waist and it helped with back pain. The key was to go slow and controlled and focus on recruiting the right muscle

[@jc10907Sealy]

I have one of those massage hooks - it’s absolutely the best thing from getting at those knots 🪢 under my shoulder blade.

[@stephaniegarcia9900]

Would these knots by shoulder blade cause shooting radiation to chest?

[@dirtywhitellama]

My right side definitely feels weird, but more like it's not pulling in the intended direction. (It's also super crunchy) definitely do not recommend 20 years of being a troglodyte living on a computer 😂 My shoulder tightness also tends to go up my neck and into the back of my jaw on that side. It feels like maybe something *under* the rhomboid but I have a hard time correlating anatomy drawings to what I'm experiencing. Are there other muscles besides the rhomboids that are worth focusing on for this area? Do you have other videos you would suggest besides this one and the recent two rhomboid videos?

[@TrueWren]

I have chronic pain in this area, I get massive knots both sides around the scrap. I get pain rendered round the ribs especially the lower ribs where they join the bottom of the sternum. Nothing seems to help, unsure what might be the cause, doctors are useless (UK).

[@AJ-iu6nw]

Yo. Are you reading my mind? First you upload a neck pain video, now this? Get out of my head. Thanks.

[@Uprighthealth]

I would like to get out of your head but the demons in here have me chained up next to a very large clown whom I dare not wake up...

[@rckrckrckrck]

Assume a rowing machine would work?

[@Atpnyc]

Whats that big blue thing called

[@elharrop]

@@Atpnyc Theracane

[@Seanonyoutube]

Mine come on equally on both sides after I eat…I think it’s related to acid reflux

[@jann2029]

I think so too. Sigh.

[@Seanonyoutube]

@@jann2029 my acid reflux went away and so did my back pain. I’m not sure what caused either of them, but I did lose a few pounds and took steps to lower my cholesterol since two months ago.

[@jann2029]

@@Seanonyoutube thanks Sean for the tips. Matt's exercise has helped. But still trying to find out what has been causing the reflux.

[@miniclip0703]

Cold press twice a day itll be gone in 2-3 days max

[@Snapple316]

I think the right side is because of how we hold the mice all day

[@Uprighthealth]

That's definitely the big factor for me.

[@richard4656]

That skeleton in the corner 😂

[@daniellekolker7277]

Thanks! super helpful!

[@Uprighthealth]

You're welcome!

[@acheekymonkey]

Thanks!

[@Uprighthealth]

Thanks for your support!

[@aileencurtis-hh5yv]

How u relieved muscle spam for good

[@ryanostrowski4923]

Thanks so much, really helped me out! ❤

[@ryubiskj]

thank you!

[@vegrunner6688]

Thanks!

[@Uprighthealth]

Thanks for your support!

[@maia2387]

Thanks!

[@Uprighthealth]

Thanks for your support!

[@carolynhyer5231]

Thanks!

[@Uprighthealth]

THANK YOU! 🔥

[@tammielawson7927]

Thanks!

[@Uprighthealth]

Thanks so much for your support!