Shoulder Knots? Try this Trigger Point Release

YOGABODY
YOGABODY
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Published 2022-12-17
PDF pose chart here: www.yogabody.com/trigger-point-release-youtube/

Do you get painful tight spots in your upper back, shoulders, and scapula area? If you go to a body worker, you might be told you have a trigger point, a knot, or even myofascial pain syndrome.

The good news is most of the time these painful areas can be fixed quickly at home on your own, thanks to stretches, strengthening exercises, and self-massage techniques that help with both short and long-term relief.

In this video we’ll walk you through a 10-minute routine you can practice daily. It includes stretches that will take the muscles in your upper body through their full range of motion to help combat atrophy, as well as additional stretches to strengthen them. There’s also a quick self-massage tip for immediate pain relief. Let’s get started!


VIDEO CONTENTS
0:00 Trigger Point for Shoulder Pain
01:20 Safety Disclaimer
01:37 Anatomy of upper back and shoulders
02:12 Causes of upper back pain
03:41 Corrective Exercises
03:44 Windshield Wipers
05: 26 Swordfish & Vampire
07:07 Side Shrug
08:25 Arrow & Slouch
10:15 Scapular Pushup
13: 25 High Row
15:40 Active Hang
16:56 Self-Massage Technique

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you have neck pain, rather than a muscle problem, these stretches are not for you. If you have radiating nerve pain, please see a doctor. This video is for educational purposes only. If you have a more specific shoulder injury, check out this video:    • Shoulder Pain? Try this 7-Min Daily R...  

ANATOMY
Aches and pains in this area of the body are extremely common. Why? Because most of us don’t make full use of the muscles in our upper back and shoulders – the trapezius muscles, rhomboids, and levator scapulae specifically.

Your trapezius muscles form a diamond shape in your middle and upper back. They contract to elevate your shoulders and retract your scapula to shrug / unshrug your shoulders. The levator scapulae work with the upper traps, while the rhomboids assist the middle traps in their movements.

Lack of use can cause these muscles to become weak and atrophied. You also carry a lot of stress in your upper back, making the fibers in these muscles hypersensitive and often stuck in a contracted state. In the same way you can get stuck in a hyper anxious state, so can your muscles.

CORRECTIVE EXERCISES WE'LL LEARN
1) Windshield Wipers
2) Swordfish & Vampire
3) Side Shrug
4) Arrow & Slouch
5) Scapular Pushup
6) High Row
7) Active Hang

WANT MORE?
* Science of Stretching course (on-demand): www.yogabody.com/stretching/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com/
* Main site: www.yogabody.com/

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#TriggerPointRelease #ShoulderPain #UpperBackPain
All Comments (21)
  • @YOGABODY.Official
    👍Hope you find this helpful. Please drop a comment to let me know... - Lucas @ YOGABODY
  • @debbieparr2653
    Well, I guess I can cancel my chiro appt. The knot and the tension headache from the knot have both diminished! Thank you.
  • @connie6410
    You are a great teacher, Lucas; your descriptions are so clear and precise. I have definitely found going slow is the key for me. Thanks for all the great information and exercises 🙏
  • @alvarobarriuso3773
    Expert in this kind of pain… find this video clear, well explained, and the exercises effective. Thanks!
  • @amandaohgal
    Awesome! I’ll be doing this everyday… I already felt bettter
  • @melissachura9129
    I came for pelvic floor exercises and I found the best channel ever! Thank you 🎉
  • @GiGi-nm1un
    just what i needed!!! thank you!🙏🙏🙏
  • @anaratzer4799
    This is very very good! Really useful. Thank you Lucas!
  • @samassociates956
    Thank you doctor for your suggestions to the effected mankind in the world.
  • @healthybl
    I did all these exercises, except the floor ones, and the one with the band I did without it.. And I can already feel a bit better!
  • @melliecrow1091
    Extremely helpful. I appreciated learning to do the muscle massages for less time. It has always been too intense for me and I have stopped doing it. So excited to allow myself to play around with them again and know I can still get benefits with just a minute or two. Thanks!