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Three Methods To Work Out A Shoulder Knot!

posted in Health & Fitness
11/06/2013
  • Sitting at a desk, lifting heavy things or improper posture can cause a tightening of the shoulder muscles. Uses these tips to get those knots out and feel some relief!
    Sitting at a desk, lifting heavy things or improper posture can cause a tightening of the shoulder muscles. Uses these tips to get those knots out and feel some relief!
  • Method One: Stretch your shoulders

Do some shoulder circles to warm up your chest and shoulder muscles. Swing your arms back and forth, moving the muscles around for three to five minutes.
    Method One: Stretch your shoulders

    Do some shoulder circles to warm up your chest and shoulder muscles. Swing your arms back and forth, moving the muscles around for three to five minutes.
  • Find an open doorway. Stand with your right shoulder touching the right hand side of the doorway.
    Find an open doorway. Stand with your right shoulder touching the right hand side of the doorway.
  • Take two steps straight away from the doorway. Tall people or people with long arms should take an extra step forward.
    Take two steps straight away from the doorway. Tall people or people with long arms should take an extra step forward.
  • Stand up straight, with your shoulders back and your neck straight.
    Stand up straight, with your shoulders back and your neck straight.
  • Reach your right arm back, and grasp the inside edge of the door frame with your fingers. Keep your arm straight at shoulder
    Reach your right arm back, and grasp the inside edge of the door frame with your fingers. Keep your arm straight at shoulder
  • Turn your body to the left until you feel a pull in your right chest muscles. Hold for 15 to 30 seconds, and then release the stretch.
    Turn your body to the left until you feel a pull in your right chest muscles. Hold for 15 to 30 seconds, and then release the stretch.
  • Repeat the shoulder stretch with your left arm on the opposite side of the door frame. Repeat once more on each side if your chest muscles were very tight.
    Repeat the shoulder stretch with your left arm on the opposite side of the door frame. Repeat once more on each side if your chest muscles were very tight.
  • Method Two: Massage your shoulders

Sit in a comfortable position with your back straight.
    Method Two: Massage your shoulders

    Sit in a comfortable position with your back straight.
  • Reach your shoulder with the opposite arm. You can do this by either putting your hand under your opposite arm or across your chest and facing down on your shoulder on the opposite side of your neck.
    Reach your shoulder with the opposite arm. You can do this by either putting your hand under your opposite arm or across your chest and facing down on your shoulder on the opposite side of your neck.
  • Massage the area around the knot by pressing the shoulder with your thumb in slow, firm strokes. This is called cross-fiber friction.
It is important to avoid pressing on the knot immediately because knots can easily become inflamed and get worse if you apply immediate pressure.
    Massage the area around the knot by pressing the shoulder with your thumb in slow, firm strokes. This is called cross-fiber friction.
    It is important to avoid pressing on the knot immediately because knots can easily become inflamed and get worse if you apply immediate pressure.
  • Work the area for at least 5 minutes.


If your shoulder knot is very hard to reach, ask a friend to perform the cross-fiber friction massage on your shoulder. Make sure they do not try to press their thumbs deep into the knot when they start the shoulder massage.
    Work the area for at least 5 minutes.


    If your shoulder knot is very hard to reach, ask a friend to perform the cross-fiber friction massage on your shoulder. Make sure they do not try to press their thumbs deep into the knot when they start the shoulder massage.
  • Method Three: Massage the shoulder trigger point

Move your thumb across your back to identify where the knot is. Do not press on it yet.
    Method Three: Massage the shoulder trigger point

    Move your thumb across your back to identify where the knot is. Do not press on it yet.
  • Lie on the floor with your back flat.
    Lie on the floor with your back flat.
  • Place a tennis ball right beneath your knot and lie directly on it. You should feel some pressure as your body weight is placed on the ball.
    Place a tennis ball right beneath your knot and lie directly on it. You should feel some pressure as your body weight is placed on the ball.
  • Lie on the ball for five minutes. This may be uncomfortable at first, but at the end of the five minutes, you should stop feeling the extreme tightness. Your muscle may even feel slightly numb.
    Lie on the ball for five minutes. This may be uncomfortable at first, but at the end of the five minutes, you should stop feeling the extreme tightness. Your muscle may even feel slightly numb.
  • Repeat as many times as is necessary to get to all the knots in your back.
    Repeat as many times as is necessary to get to all the knots in your back.
  • Repeat the stretch, massage and tennis ball procedure three times per day, until the knots are removed.
    Repeat the stretch, massage and tennis ball procedure three times per day, until the knots are removed.
  • Thank you!! 💖😄✌️

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