Release muscle knots in your back between your shoulder blades

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**

FAVORITE HEATING PAD: https://amzn.to/36zvCTE

FOAM ROLLER: https://amzn.to/36Hs9mr

THERACANE: https://amzn.to/2EcqJ6T
**OTHER VIDEOS MENTIONED**

HOW TO CORRECT YOUR POSTURE: https://youtu.be/5R54QoUbbow

UPPER SHOULDER AND NECK MUSCLE KNOTS: https://youtu.be/9PC9Mn0VO00

4 EXERCISES TO RELIEVE UPPER BACK PAIN IN 60 SECONDS: https://youtu.be/RTzXF8Zd5aI
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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: https://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: https://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: https://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.

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Thanks so much for watching!

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