Dealing with tight upper body muscles is common, particularly for people like me who spend most of their time sitting at a desk.
I'm constantly looking for ways to relieve my stiff neck and upper back. But the thing I find most frustrating is shoulder knots.
These are areas of the shoulders where the muscles have become tense and contracted, which can cause pain and discomfort.
I've had multiple knots in my shoulders for a long time, and the only solution I've found so far is getting massages, which isn't particularly affordable or convenient.
That's why I was excited to see that one of my favorite yoga teachers, Emily Mouu, had shared a routine specifically designed to get rid of shoulder knots.
She describes the knots in the shoulder blade as “a bundle of muscle fibers that have become tightened,” before adding in the post caption that: “This can be caused by a number of things, such as poor posture habits, repetitive motions, or even a lack of strength in the local area. The knot can cause pain in the shoulder and neck, as well as a decrease in range of motion.”
How to do Emily Mouu's routine for shoulder knots
The only equipment you'll need for this routine is two small towels, which you'll use to slide your hands around during the stretches. A yoga mat is optional.
This works best on hard floors, but I prefer to stretch on carpet, so I used my BetterMe Pilates sliders.
I completed eight repetitions of each exercise and did the entire routine twice.
Can stretching really help with shoulder knots?
If you've lived with shoulder knots for a long time, it might feel like there's nothing, besides a great massage, that will really get rid of them.
But according to physical therapist at Complete Pilates Helen O'Leary, stretching can be beneficial. “Stretches can help with knots in some cases, as they relieve feelings of muscle tension,” she explains.
“There is also some evidence that active stretching helps fluid to move through fascia, the fibrous tissue that encases muscles,” she adds.
It's important that if you are experiencing pain that affects your everyday life to consult a health professional.
O'Leary says it's important to not push through any pain when stretching: “Make sure you are choosing the right stretch for the right area and not overstretching or forcing the stretch, as this could make things worse.”
My experience
I was skeptical that these moves could actually help with my shoulder knots. I often try to release tension in my shoulders by stretching, and although certain stretches feel great while I'm doing them, the discomfort tends to return very quickly.
These movements were different. They did provide some relief, but they also challenged my strength and mobility.
Using the sliders meant that I had to actively engage my shoulder muscles to move with control through a full range of motion.
As a fitness writer who has tried what feels like every stretch under the sun, I was surprised—this felt like a new way to mobilize my shoulders.
After I'd completed the routine, which took less than ten minutes, my muscles felt more relaxed.
I can't say that my shoulder knots disappeared—I could still feel them if I gently massaged the area—but I was experiencing far less discomfort when I went back to my desk, which was a huge win.
I’ll definitely continue with these moves to stabilize and mobilize my shoulder muscles, and I'd recommend them to anyone dealing with shoulder knots or tightness in their upper body.
