How can you get rid of knots and tension in your shoulders by yourself?

Question

I've tried laying on tennis balls, it kind of works.

Answer 1

If the knots/tension are in the trapezius muscles (the muscles leading from the top of the shoulders to both sides of the neck), grasp the meaty part of the muscle firmly between the palm of your hand and the flat surfaces of your fingers. Hold that grip for about a minute, then slowly release. Repeat on the other side. This is an acupressure movement that is VERY effective for tension/knots in that particular muscle group.

Answer 2

Knots In Shoulders

Answer 3

There are several back massagers out there. From ones that you put on a chair and sit on to ones you hold in your hands and pull across your back. Another thing that might help is a hot shower allowing the water to beat onto your back. Or a long soak in the tub. Going to a massage therapist might help. Also try rolling your head around stretching it and then while you hang your head down, roll your shoulders around as far as you can. Tension is probably the reason for the for the tightness. Try deep breathing exercises to help relieve the tension. Don't stay in one position for long, get up and move. And if you spend alot of time at the keyboard, that can cause tension. Get up at least once an hour and stretch to relieve it.

Answer 4

Lie flat on the floor. Raise your behind off the floor and arch your back to where your weight is on your shoulders. Slowly move back and forth and up and down and you will probably hear your back popping, Just putting things back in place.

Stand with your back against a door frame. Lean back and move back and forth in the shoulder area. This is almost as good as a good massage.

If I were there, I would give you a good back rub.

Go to Wal Mart and get one of those large inflatable exercise balls. I have one with the nubs sticking out and it is great to lean back and roll back and forth, great way to relax the muscles.

All this is probably caused by tension. Try relaxing and not getting too worked up about anything. Just relax and breath deeply and say to yourself, the sun is warm, and the grass is green.

Darryl S.

Answer 5

This Site Might Help You.

RE:
How can you get rid of knots and tension in your shoulders by yourself?
I've tried laying on tennis balls, it kind of works.

Answer 6

Take a couple Valarian Root capsules, If you have a shower nozzle, run the water across your shoulders, turning up the hot water slowly until it's very hot,( don't scald your skin) until the heat doesn't bother you. Slowly turn the hot down to cold until the cold doesn't bother you. Do this seven times,Hot to cold to hot and so on. If you try this you won't believe the results.

Guaranteed to knock out a chronic sciatic spasm for months.

Answer 7

put the tennis ball in a long SOCK...and hang on to the cuff of the sock while you centre the ball ON A WALL...on the muscle knot ... on your shoulder... and roll it around. Also, use an ice pack (a bag of cheap frozen peas or corn works well---get 2 and refreeze them when they thaw out---throw them away when you need to replace them. 10 minutes of the ICE, and then 10 minutes of heat.
To get heat, get a hand-towel wet, and fold it in 4s and place in a plastic bag (grocery bag), fold the bag over and microwave it for a couple minutes. Take it out of the microwave (with a dry towel to protect your hand), and lay it on a dry bath towel, fold this over and apply this to the area you iced....for 10 minutes.
ALTERNATE ice & heat...several times...always starting with ice, and ending with ice.
This works better (without side-effects) than any DRUGS. Then, lay down FLAT, and take a little 'power nap' (20 minutes or so).

Answer 8

if it is simple tension, a hot bath, relaxation and sleep will do it, but if it serious there are some pills as you have received others opinion.

Answer 9

Flexiril.

Answer 10

Move away from the keyboard!
Jog around the block 6 times while systematically bobbing your head forward & back & left & right and oblique front left oblique front right & oblique rear left & oblique rear right ! (or until you're cured)!