Release Muscle Knots Between Your Shoulder Blades - WORKS FAST

6 of the best exercises to release muscle knots between your shoulder blades. Stretches and exercises you can do at home to get rid of muscle knots in your upper back and shoulders. Demonstration from a doctor of physical therapy for muscle knot relief to help you decrease pain, eliminate tension, and get back to what you love doing. Keep reading for more!
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*PRODUCTS MENTIONED IN THIS VIDEO*
➡️ JARED'S FAVORITE HEATING PAD: urlgeni.us/amzn/drjaredheatin...
➡️ JARED'S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
➡️ JARED'S THERACANE: urlgeni.us/amzn/theracane
*OTHER VIDEOS MENTIONED*
✅ HOW TO CORRECT YOUR POSTURE: • How To Correct Your Po...
✅ UPPER SHOULDER AND NECK MUSCLE KNOTS: • How to get rid of musc...
✅ 4 EXERCISES TO RELIEVE UPPER BACK PAIN IN 60 SECONDS: • 4 Exercises To Relieve...
✅ EXERCISES FOR MUSCLE KNOTS IN UPPER BACK: • Home Exercises To ELIM...
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WHAT IS A MUSCLE KNOT?
Our muscles move our bones and joints via contracting and relaxing. In some instances, our muscles can contract into their shorter, tighter position and then refuse to release. This is especially common in the neck, upper shoulders, and between the shoulder blades.
They are most often caused by stress, weakness, poor posture, and flexibility/mobility limitations.
HOW TO RELEASE MUSCLE KNOTS BETWEEN YOUR SHOULDERS
In an effort to “release” your muscle knot your focus should be getting the muscle out of its shortened, contracted state. You can “reset” the muscle from this position via heat, stretching, mobilization, and the right muscle contractions.
All are presented in this video; here are the time stamps to each different exercise:
1. HEATING PAD (1:45): heating the area causes blood flow to increase into that spot. This is a great way to promote relaxation at the muscle (get yours at this link: amzn.to/36zvCTE)
2. MUSCLE FATIGUE (2:47): actively contracting the muscles with knots is a great way to not only fatigue the knot, but cause it to release as well. Kind of a tricky one to get into, but follow the video and you’ll be good.
3. FOAM ROLLER MOBILIZATION (3:55): massage the muscle knot and promote movement through your upper back with this simple tool (get yours at this link: amzn.to/36Hs9mr)
4. CHAIR MOBILIZATION (5:29): a great alternative to the foam roller - promote spine extension over the back of a firm chair.
5. CAT/CAMEL (6:17): increase back mobility by taking it into end-range flexion and extension exercises.
6. SELF MASSAGE VIA THERACANE AND TENNIS BALL (7:27): trigger point releases to the area consist of 30-second holds under pressure until the knot releases (get your theracane at this link: amzn.to/2EcqJ6T)
7. ROWS (9:30): introducing some resisted contraction into the area is a great way to reset the muscle, increase strength, and promote knot relaxation.
Regularly performing these techniques can help release your muscle knots and eliminate your pain.
If you have any questions, comments, or suggestions for future videos from Tone and Tighten be sure to leave me a comment below!
Also be sure to LIKE this video and SUBSCRIBE to our channel.
Thanks so much for watching!
✅ ELIMINATE NECK AND SHOULDER KNOTS IN 4 STEPS: • Neck And Shoulder Musc...

[@toneandtighten]

Who else gets these muscle knots between their shoulder blades? These techniques have helped me a TON over the years - I hope you get some relief from them, too!

[@625Ver]

YES and they turn into very painful spasms and has me in bed on heating pad for 2 days. I refuse to use Rx. I'll try these and hope for the best. Thank you!

[@toneandtighten]

@@625Ver Hope they help you! Thanks for commenting!

[@nko0nko0]

I tried with tennis ball gave me immediate relief. This morning again started hurting

[@donnatricomi6690]

Thank you.

[@mercedesyu9946]

I do! Your exercises and tips will be followed from now on. Thanks.

[@tjgrafiks]

I did this first stretch at work and someone walked by and thought I was having a stroke!🤣🤣🤣

[@jamelsimon1493]

🤣🤣

[@stacybrady528]

😁😁😁😁

[@AngelicaPerez-wh3lg]

This is too funny😂

[@ethomas0080]

😂😂😂

[@completelyfloorless8032]

😂😂😂

[@Britphotog]

Unbelievable! I woke up with a knot so tight it was causing me pain all morning - really bad pain! Tried the first exercise and after just 5 reps it made a significant difference. Thanks man!!

[@toneandtighten]

Oh, such good news! Thank you for sharing!

[@kateruterbories2692]

You guys are awesome!! Sports injuries, surgeries and age have stiffened me and these are life savers!

[@toneandtighten]

Thanks so much for your kind comment, Kate! I'm so happy the things we've been sharing have helped you out. Best of luck!

[@joshuaolsen6509]

I've been into fitness for years in addition to working as a personal trainer (NASM); I get a VERY regular knot under my left shoulder blade that can cause effectively crippling pain that can all but end an upper body workout in its infancy. With the FIRST exercise demonstrated here, I began to experience relief. LISTEN to this man. He knows what he's talking about. Subbed instantly.

[@toneandtighten]

You are so kind, Joshua! I am happy to hear this video helped!

[@joshuaolsen6509]

@@toneandtighten Kinda annoyed they didn't teach us about these forms of stretching as opposed to absolutely hammering us with musculoskeletal stuff. Doing ANY kind of hypertrophy work is gonna get you knots at some point.

[@poejavelski148]

Thanks for the videos! Quarantine and online school has prevented me from doing all the walking I used to do so my back is as tight as it has ever been.

[@toneandtighten]

I know how that can be! I hope these exercises help you and thanks for commenting!

[@1986buttons]

Just want to say thank you!! I tweaked my shoulder during my last HIIT class just before heading on holidays. I had that pain that gets in right in behind my shoulder blade. I followed your exercise to fatigue the muscle and the difference it made was night and day.... Hasn't bothered me since 😁 Thank you so so much!

[@toneandtighten]

You're so welcome! That is wonderful news and thanks for sharing!

[@hollyvoicezone2133]

✏

[@armiejose5232]

Such a big relief on my neck and back. It really is a huge help when i did all this stretches. Thanks👍👍👍

[@toneandtighten]

You're so welcome, armie jose! I am glad they worked for you!

[@Keapix]

I needed this video in my life, thank you!

[@toneandtighten]

You are welcome, Keapix! I am glad I could deliver content that people find useful!

[@peterchristensen4156]

Awesome...had what here I needed to do everything. I have tried other exercises etc before this and the roller technique was the most effective for my spasm (bottom of shoulder blade area) ...enjoyed your video and presentation too!! Cheers Pete

[@toneandtighten]

Glad it helped, Peter! Thanks for sharing!

[@jimnorton8861]

Great video. These stretches and exercises are really been helping me out. Thank you!

[@toneandtighten]

You are welcome, Jim Norton! I am so glad these exercises have been helping you! Thank you for sharing!

[@mskreme76]

I used one of your videos awhile back when I was experiencing some neck and shoulder pain and it was very helpful. I love how your techniques are very simple and not strenuous. Your wife is the best assistant!😁

[@toneandtighten]

That is great news! I am glad you are finding my content helpful and thanks for the kind words.

[@ashleymace7092]

About 6 months ago I had a horrible knot under my right shoulder blade that was REALLY hurting me for days. It refused to go away. I started using the first technique that’s shown every evening when I’d get home from work, after using a heating pad like is recommended. Along with the tennis ball technique. Amazing results that gave me almost immediate relief! Thank you for your videos!!!

[@toneandtighten]

This makes me so happy to hear, Ashley! I am glad these tips have helped and thanks so much for sharing!

[@MindlessCrafting]

Thank you so much. This was very helpful.

[@toneandtighten]

Glad it was helpful!

[@sexcandy3266]

These techniques is a game changer thank you

[@justamusicfreak247]

I haven’t even started the exercises yet but just laying on a heating pad has already given me so much relief! Thank you so much for making this video!

[@toneandtighten]

You are welcome! I am glad you are already feeling better and thanks for commenting!

[@erikamiranda4562]

Thank you so much! It did work for me all these exercises! You and your wife are amazing!

[@toneandtighten]

You are so welcome, Erika! I am glad these were helpful for you and thanks for commenting!

[@ovemusic_]

Brooo I needed this. Thank you!!!!

[@toneandtighten]

You are welcome! I hope it helps you out, J. Von!

[@scottheuser9576]

I had a huge knot that seemed to be around my shoulder blade but on the outside toward my ribs. I used the corner of my kitchen chair for about 5 solid minutes after using a heating pad. I got 2 or 3 relieving pops and I'm so glad because it has been pestering me for days. So much so I got on KZbin haha

[@kimanderson8271]

Just did the stretches and it has helped me THANKYOU 🤗🎉👍💋

[@toneandtighten]

You are welcome, kim anderson! I am so glad to hear this helped! Thanks for commenting!

[@julieklauss8588]

I invested in a theracane after watching this and what a game changer for me. The relief after using this was amazing. I have been using a spikey ball around my shoulder area and it has helped but this was just next level. The exercises you've shown is making the world of difference. Thank you so much.

[@toneandtighten]

You are very welcome, Julie! I am so glad you invested in a Thera cane and found it so helpful!

[@aliciathompson9105]

Love all the exercises I’ve tried I’d really helps, thank you!!!

[@toneandtighten]

You're so welcome! I am glad to hear that!

[@daniellehallihan6015]

Thanks so much for this video. You give very clear instructions, everything is explained so well in regards to what we're doing to the muscle, and I love that you told us to use heat and then stretch first instead of just jumping in and saying okay here are exercises 1, 2, 3... thank you!!! I've suffered from knots in my right shoulder for years now, and these steps are a great to help me until I can get back to a massage therapist. You're wonderful, thank you!

[@toneandtighten]

You're very welcome!

[@kimmiebui5407]

Thanks Doctor It’s really helpful 🙏

[@toneandtighten]

You are welcome, Kimmie Bui! I am glad this helped you and thanks for commenting!

[@louisemann]

I have a knot on above my right shoulder blade atm I have a small massage ball it’s helped a bit but this is great I haven’t slept very well over the past few nights this is brilliant xx

[@toneandtighten]

Glad it helped, Louise Hart! Thanks for sharing!

[@thelemusfamily9]

Omg I appreciate this video very helpful

[@toneandtighten]

I am so glad this is helpful and thanks for commenting!

[@gabyramos7722]

Oh goodness this video was a relief!! Thank You! Instant difference 👏

[@toneandtighten]

You're so welcome, Gaby Ramos! I am glad these tips helped and thanks for commenting!

[@TheCriticalChris]

This was very well structured and covered the fundamentals, and really helped me. Thank you.

[@toneandtighten]

I appreciate that! Thank you!

[@sisterssquad909]

Really needed this video... as a chronic sufferer of upper back knots, i am trying these right away... thankyou for spreading your knowledge...

[@toneandtighten]

You're very welcome, Mamtha Hariharan! I hope they help you! Thanks for commenting.

[@missophelie3781]

This is a wonderful video! Thank you so much for the exercises, really does relieve pain.💖😍

[@toneandtighten]

You're so welcome! I am so glad it is helping and thanks for sharing.

[@edgainbc]

Thank you very much for these exercises. Helped my back muscle knots to relax a lot.

[@toneandtighten]

You're very welcome!

[@veryclaro]

Number 2 was surprisingly already effective, 5th time in! Thank you so much for this video.

[@toneandtighten]

You're welcome, Claudine! I am so glad these exercises were effective for you!

[@meshacayao5183]

I literally have this rn same spot and I’m glad to have this video

[@romaskincare9138]

The first exercise helped a lot. Thanks!

[@toneandtighten]

You are welcome! I am glad it helped!

[@Ahay143]

I needed this. Thank you

[@toneandtighten]

You are so welcome! I hope it helps!

[@tracy7488]

Thank you! Really helpful video!

[@toneandtighten]

You're welcome! Glad it was helpful!

[@cherryx2303]

THANK YOU SOOOO MUCH FOR THIS VIDEO!!! You are doing god's work seriously. Subscribed!

[@toneandtighten]

You are so welcome! I hope you found it helpful!

[@dianapeck4537]

It truly helped thank you both.

[@toneandtighten]

You are so welcome! I am glad it was helpful!

[@marybellavie9522]

So helpful!! Thank you!! 😊

[@toneandtighten]

You're so welcome!

[@whitneyrudolph5918]

Thank you! Couldn’t sleep allllll night. Searched for stretches on KZbin and this helped so quickly! Thank you so much

[@toneandtighten]

I am so glad this worked so quickly for you, Whitney!

[@mercedesbanguigui1180]

thanks for the tips!

[@toneandtighten]

You are welcome! I hope you find them effective and thanks for commenting!

[@susanmaggiecote]

omg.....I'm in tears ! when i did #2 fatigue the knot i felt relief IMMEDIATELY ! I've had this knot for weeks !!! Thank you thank you thank you !!!!!!!!

[@toneandtighten]

Oh, wonderful to hear!

[@soniabrown3435]

Great suggestions! Thank you

[@toneandtighten]

You are so welcome, Sonia! I am glad it was helpful.

[@courtneyseda7847]

You are a magician. These exercises helped me SO MUCH. Thank you!!!!

[@toneandtighten]

Oh wonderful! I am so glad you found these helpful and thank you for commenting.

[@neelampanjwani88]

Wonderful tips, thanks

[@toneandtighten]

You bet!

[@jayammachannappa8016]

Thank you sir

[@andrewleejones]

Don’t forget to hydrate afterwards!

[@kellygrace1617]

Oh my gosh! Thank you! Thank you! Thank you! Sweet relief.

[@toneandtighten]

My pleasure! So glad it helped!

[@tfcrdz]

Woooow, thank you so much! It made all the difference for me 🙌🙌🙌🙌

[@toneandtighten]

You are very welcome! So glad this was helpful!

[@vivekdesai8500]

Thank you, these exercises are very helpful

[@toneandtighten]

You are welcome! Glad they are helping!

[@mittens2803]

literal legend

[@user-zi4et1cn3x]

Love this video. I can certainly use these exercises for my right shoulder blade aches on my desk work. Thank you.

[@toneandtighten]

You are welcome! I hope they are helpful.

[@ahucanata]

These tips are very helpful :)

[@toneandtighten]

Glad to hear that!

[@sunshinekwon9516]

Thank you, this video is really helpful. 👍

[@toneandtighten]

You're welcome, Sunshine Kwon! I am glad this was helpful for you and thanks for commenting!

[@RantingOwl]

I feel like I always see the same advice for shoulder knots but I’d never seen that first one before and it was like magic!!!!!! Thank you!!

[@toneandtighten]

Oh, wonderful! I am so glad that one helped you out!

[@reyagu4607]

Bro literally the first exercise had me feeling a little better in the moment 😂 thank you!

[@toneandtighten]

You're welcome!! Love to hear that!

[@edensmith552]

Thanks for the tips👍

[@toneandtighten]

My pleasure, Eden! I hope they help!

[@eigojiyouzu]

amazing, thank you so much for sharing these. I'm desperate to sort this problem out.

[@toneandtighten]

You are welcome, Bart! I hope these help you!

[@Vv71780]

Tennis ball worked like a charm. Thank you

[@daljitkensray729]

Your all video are very good helping me at home for my nick pain and shoulder thank you so much both for you 👍

[@toneandtighten]

You are very welcome! I am glad this video was helpful for you!

[@738shani]

thank you so much

[@toneandtighten]

You are welcome! I hope it helps!

[@Raylen_Fa-ield]

Perfect timing, mother in law has need of this

[@toneandtighten]

So happy I can help, Carlos! I hope these help her out!

[@limelifelight]

This is amazing, Thank you

[@toneandtighten]

You are welcome! I hope this video has helped you!

[@listgaus]

Wow. nailed it completely here! This was it. All the equipment used here is all the equipment i have lol. Immediate relief to pain i've been dealing with for 10 days straight now! even my chiropract wasnt able to relief any of it. thanks alot!

[@toneandtighten]

You are so welcome! I am so glad these tips helped you and thanks for sharing!

[@aliatmeh5543]

thanks alot guys, you great

[@toneandtighten]

Our pleasure!

[@sumashylendra8966]

I really really liked your advice n the exercises whatever you show us. Please let me know few exercises for fingers numbness

[@djimpailot4536]

Great video! Thanks a lot

[@toneandtighten]

My pleasure! Glad you found it helpful!

[@FoodShowFan]

The foam rolling was great, thank you!

[@toneandtighten]

You are welcome!

[@block.monster8590]

I just subscribed to your Channel thank you for all the tips you are very helpful believe me I'm suffering with a knot right now and the information you're giving us is awesome thank you so much.

[@toneandtighten]

You are welcome and thanks for your support!

[@dancingonmyown2834]

Thank you so much for the trick 👍

[@toneandtighten]

You are welcome! I hope it helps you!

[@ayselatabeysarcan155]

Dank je wel 👏👏

[@vishakhaahuja1305]

very informative video ....thank you for making it

[@toneandtighten]

You bet! I hope it helps you out!

[@richardgarzon977]

Thank you I so appreciate your video

[@toneandtighten]

You are so welcome, Richard! I hope it was helpful!

[@cariapieters3191]

Doing them now thank you

[@toneandtighten]

I hope you find them effective!

[@coachdebby564]

Super helpful!

[@toneandtighten]

Glad it was helpful, Debby! Thanks for sharing!

[@warriordad8250]

Thank you for this video helped out 100%

[@toneandtighten]

You're welcome! I am glad it helped and thanks for commenting!

[@dd-js6sw]

Well Done💙

[@toneandtighten]

Thanks so much, Doctor!

[@saurabhkesharwani6143]

Nice video! 👍🏼 Good stretches! 👍🏼

[@toneandtighten]

Thanks so much! I hope you find them effective!

[@4America2024]

I will do these every night. Im glad I found this channel of yours. You have the answers I need and exercises to do at home. Cant wait to try Lisses exercises. Just found that video on here.

[@toneandtighten]

Thanks so much, Mimi Bndr! I hope you find these exercises effective!

[@susanbaier5618]

thank you I need this

[@toneandtighten]

You're very welcome, Susan Baier! I hope they help you! Thanks for commenting.

[@thamle8602]

Thank you

[@toneandtighten]

My pleasure!

[@nko0nko0]

Great, very practical

[@toneandtighten]

Thank you so much, ASHOK BHANDARY! I hope these things help you, and thanks for commenting!

[@cmvarma18]

Nice video 👍👍really helpful

[@toneandtighten]

Glad to hear that! Thanks for sharing!

[@toplad81]

Thank you so much this 100% worked

[@toneandtighten]

You're welcome! I am glad these were helpful and thanks for sharing.

[@engin7787]

What a lovely partnership ,congratulations!

[@toneandtighten]

Thanks so much, engin! I appreciate the kind words!

[@viewterminal6968]

Thanks dude I was finding this type of video I had finally got it it helped me a lot

[@toneandtighten]

No problem 👍 So glad it was helpful for you!

[@user-eu4ct6yo9z]

Thank you🙏🙏🙏

[@toneandtighten]

My pleasure!

[@TruestLovely]

Thank you VERY MUCH!

[@toneandtighten]

You are very welcome, Diane! I hope these exercises were helpful for you!

[@kamalapalariya4837]

Thanku sir 👍👍

[@toneandtighten]

You are welcome! I hope these tips were helpful for you!

[@siboninkosihove7768]

The chair really works wonders, thank you

[@toneandtighten]

Happy to hear that!

[@josipsmoljanovic3236]

You saved my life thanks ☺️

[@toneandtighten]

No problem 😊

[@enoughsenoughalready7250]

WOW, I got INSTANT relief from that first movement! Getting into that position was awkward and I was like, no way this is going to really work...but once I got in position, it felt like I was squeezing the knot like a lemon! Wild. Thank you!

[@toneandtighten]

Amazing news! I am so glad it helped and thanks for sharing.

[@lovelygracejemenia1973]

The first technique was effective. Thank you guys.. subscribed!

[@toneandtighten]

You are welcome! I am glad it helped and thank you for your support!

[@rubyflores3030]

This helped immensely.

[@toneandtighten]

I am so glad to hear that, ruby! Thanks for sharing!

[@DangerDthatsMi]

Wow, that shoulder up, shoulder back, head tilt, head turn position really did it for me! THANK YOU

[@toneandtighten]

Awesome! You are so welcome!

[@yallowit]

That worked! Thanks

[@toneandtighten]

You're welcome, Jeffrey! I am so glad to hear that!

[@d.b.8500]

Great:)! These exercises helped me a lot:)!. Thank you😉

[@toneandtighten]

Wonderful! You are welcome!

[@RlwagnerCRAFTS]

Dude the first stretch has saved my life I have bad posture and fibromyalgia and a muscle disorder and like I’m ALWAYS in pain. I am always sitting or standing a way to minimize pain which causes more knots because I’m having such bad posture. One of the sensitive spots for fibromyalgia is the neck shoulder area and I get the worst pain from tennis ball sized knots. Thank you so much for this video and please thank your lovely wife for being such a great assistant. what a woman

[@toneandtighten]

You are so welcome! I appreciate your support!

[@Ellejano]

The shoulder lift and back head tip back and away from the affected side PERFECT fixed me THANK YOU

[@toneandtighten]

Wonderful! You are very welcome!

[@Seraphina_Atley]

Thank you! I'm the shoulder blade knot Queen and there are a lot of good tips

[@toneandtighten]

You're so welcome!