--- title: Shoulder knots? We think KNOT. Try this technique to melt away tension description: This week we continue on our postural journey to a real common point of discomfort. You've been sitting at your desk for a few hours and then that knot, right inside your shoulder blade shows up, and gives no indication that it is ever leaving. image: https://go.teamnaturalwellness.com/hubfs/FF_10.20.23_shoulder%20knots_feature.png --- [Skip to main content](https://go.teamnaturalwellness.com/blog/knots-in-your-shoulder-get-rid-of-them#main) [![Logos (1)-1](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1)-1.png?width=110&height=110&name=Logos%20(1)-1.png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=100&height=100&name=Logos%20(1).png)](https://www.teamnaturalwellness.com/) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Show submenu for Free Resources Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - [Show submenu for Services Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) Open main navigation Close main navigation - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - Show submenu for Free Resources Free Resources - Free Resources - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - Show submenu for Services Services - Services - [Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) - [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) Blog Categories ### Shoulder knots? We think KNOT. Try this technique to melt away tension ![FF_10.20.23_shoulder knots](https://go.teamnaturalwellness.com/hs-fs/hubfs/FF_10.20.23_shoulder%20knots.png?width=1280&height=720&name=FF_10.20.23_shoulder%20knots.png)   Ever sat back from a marathon email session and felt the tension and crackle of stiff shoulder blades? You're not alone. Shoulder blade pain is common among people with desk jobs, or any kind of daily activities that have you hunched over for hours.  In this week's video, we continue on our postural journey to relieve a real common point of discomfort. Recognize this? 👇 You've been sitting at your desk for a few hours... and then a knot shows up, right inside your shoulder blade, and gives no indication that it is *ever* leaving.  ☝️   [via GIPHY](https://giphy.com/gifs/workingtitlefilms-christmas-love-actually-movie-ka5dowIgX0DmnZO2T1)     That knot is a function of the rounded back posture you've assumed at your desk. Those poor [scapular muscles](https://go.teamnaturalwellness.com/blog/upper-back-weakness-what-to-do) have been holding on for dear life for hours... while you've barely moved. They are trying to hold you in a nice upright position, but sitting just doesn't allow it. Now, all of a sudden, they're worn out. You have these poor muscles running an ultramarathon without any aid stations. They need a bit of love...but first a bit of aggression.  We have to take those knots back down and then we have to improve both the [strength and endurance](https://go.teamnaturalwellness.com/blog/flexibility-may-be-your-problem-but-stretching-isnt-your-solution-its-time-to-strengthen-1) of those poor muscles. (That comes afterward.) First— eliminate the pain.  [To do so, check out this video](http://www.youtube.com/watch?v=ncL_17lde_4&w=854&h=480)   Next up, we will continue working our [upper back postural deficits](https://go.teamnaturalwellness.com/blog/upper-back-stiffness-what-to-do) and neck issues with the stability moves to help remedy this long term. Did this quick technique help relieve some pain for you? There's more where that came from: - Catch up on our [upper back video archives](https://www.youtube.com/watch?v=Rf75xvkYqYk&list=PLC-ux13-iofidPibkBUugaNrT9n8z-4jh) for some more quick pain-relieving moves to try   - Subscribe to the [**Stronger, Fitter, Faster** newsletter](https://go.teamnaturalwellness.com/newsletter) for first access to our latest tips for supporting your mobility, strength and wellness   - Give us a call or text at [316-290-9158](tel:316-290-9158)  to claim your FREE 30-minute phone consultation. We're ready to help you recover from injury, move better, and stay fit without needing medications, injections, or surgery.   ###### Tags: ![Team Natural Wellness](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1)-2.png?width=50&height=50&name=Logos%20(1)-2.png) Post by [Team Natural Wellness](https://go.teamnaturalwellness.com/blog/author/team-natural-wellness) May 6, 2019 3:55:00 PM ### Comments [![Team Natural Wellness](https://go.teamnaturalwellness.com/hs-fs/hubfs/**NWPT.png?width=83&height=90&name=**NWPT.png)](https://go.teamnaturalwellness.com) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Services](https://go.teamnaturalwellness.com/services) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) **Natural Wellness Physiotherapy ** (316) 290-9158 309 S. 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Try this technique to melt away tension", "image" : [ "https://go.teamnaturalwellness.com/hubfs/FF_10.20.23_shoulder%20knots_feature.png" ], "mainEntityOfPage" : { "@id" : "https://go.teamnaturalwellness.com/blog/knots-in-your-shoulder-get-rid-of-them", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://go.teamnaturalwellness.com/hubfs/Logos%20(1)-2.png" }, "name" : "Rebekah Morse" } } ```