Neck And Shoulder Muscle Knots [GONE] In 4 Simple Steps Video

Exercises, stretches, and techniques you can do at home to eliminate muscle knots in your neck, shoulders, and back! Simple-to-follow tips to alleviate muscle knot pain and help you to feel better fast. Presented by a doctor of physical therapy so you’re sure to get the best outcomes.

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Have you ever had a tight, balled-up area in your neck or upper shoulders that is sore, tender, and WILL NOT go away?! Congratulations, that’s what we would refer to as a “muscle knot”.

WHAT ARE MUSCLE KNOTS?
The most-widely accepted explanation of a muscle knot is a muscle that shortens into its contracted state, and then does not release/relax. This can cut off blood flow to the area and make the problem even worse. This chronic contraction can cause tension, strain, and even pain if left unresolved.

WHAT CAUSES MUSCLE KNOTS?
Anything that can cause tension, a contraction, or an overuse to your neck muscles can cause muscle knots. Among the most-common causes are poor posture, stress, weakness, and lack of activity.

HOW TO GET RID OF MUSCLE KNOTS
When treating muscle knots in the neck, shoulders, and upper back, there are 4 critical steps that should be followed for maximum resolution:

1. Heat - to increase blood flow into the area
2. Mobilization/Release Techniques - to promote relaxation in the muscle
3. Stretching - to promote a return to normal length
4. Strengthening - to improve function and prevent them from returning

Each of these 4 steps is covered in this video as follows with time stamps as indicated:

0:00 INTRODUCTION
1:51 HEAT
3:07 MOBILIZATION/RELEASE
8:07 STRETCHING
9:53 STRENGTHENING
11:39 DON'T MISS THIS

HOW OFTEN CAN I DO THESE?
It’s recommended that the techniques in this video be performed once daily for optimal results.

⭐️ Did you try the 4 steps presented in this video? Did they help your knot? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

⭐️ If this video did offer you some relief, please hit the THUMBS UP button above to LIKE this video. That helps even more people to find it here on YouTube and thanks so much for doing that!

⭐️ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.

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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ ELIMINATE NECK AND SHOULDER MUSCLE KNOTS: https://youtu.be/9PC9Mn0VO00
✅ FIX MUSCLE KNOTS IN YOUR UPPER BACK: https://youtu.be/0phEzxzfUiI
✅ TREAT MUSCLE KNOTS IN YOUR LOWER BACK: https://youtu.be/-PuVD8OQ2_A
✅ MELT AWAY TENSION IN UPPER TRAPS: https://youtu.be/4px5_RzXmqU
✅ MUST-DO STRETCHES FOR TIGHT STIFF NECK: https://youtu.be/QnL_nFIcshI
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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