How to get rid of muscle knots in your upper back and between your shoulder blades! 6 simple but effective home exercises to eliminate tension and pain caused by muscle knots in your traps and rhomboids. These physical therapy exercises help relieve your muscle knots quickly and you can do them right at home!

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Muscle knots are areas of tightness and pain in a muscle that commonly develop in the neck, upper shoulders, and upper back.

Many theories exist around muscle knots, the most-prevalent is it’s an area within a muscle that gets “stuck” in a contracted state. Over time this tight, contracted area can lead to fatigue and pain in the muscle and the feeling of a “knot”.

WHY DO YOU GET MUSCLE KNOTS?
Muscle knots are believed to occur for primarily two reasons - poor posture and limited mobility.

Poor posture puts increased demand on the muscles in your upper back and neck which can lead to knots over time.

Similarly if your back isn’t moving like it should the muscles can remain in a tightened, contracted state which can also result in knots.

HOW TO GET RID OF MUSCLE KNOTS
Once we understand muscle knots, the treatment becomes very intuitive. We need to A) get the knotted muscle to relax or “release” and B) address the posture and range of motion limitations that are causing the knot.

This video will guide you step-by-step through the best modalities, stretches, and exercises to accomplish those goals!

HOME EXERCISES FOR MUSCLE KNOTS

Step 1 - HEAT: a heating pad or rice bag works great. 10-15 minutes 1-2 times daily.

Step 2 - TRIGGER POINT RELEASE: a tennis ball or other device to apply a deep pressure to the area until you feel it “release” or “melt away”.

Step 3 - MOBILIZATION: a foam roller of the back of a chair is a great way to promote motion through your upper back.

Step 4 - STRETCHING: decrease tension and promote mobility through the knot

Step 5 - STRENGTHENING: strengthen your postural muscles so the knot is less likely to return.

Did you try the exercises in this video? Did they help your knot to feel better? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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