Have a minute? If you’re tired of feeling tight, check out these 7 quick stretches for getting rid of muscle knots in a pinch. Each stretch takes less than 60 seconds to perform and, with frequency, will help untie those tight knots in your shoulders and traps. As a physical therapist, I use these techniques quite often in the clinic.
60-Second Stretches for Muscle Knots
Before jumping in, remember that none of these exercises should be painful; stop what you’re doing if you start to feel pain in the affected area. As you work through each stretch, go slowly, increasing the intensity slightly and only as tolerated.
Table of Contents & Summary
- Scapular Retraction
- Towel-assisted Glide
- Chin Tuck
- Thoracic Extension at Countertop
- Wall Angel Stretch
- Thoracic Extension
- Tennis Ball Stretch
1. Scapular Retraction
You probably know that “scapular” refers to the shoulders, and the word
“retraction” denotes a “pulling back.” So scapular retraction simply means pulling your shoulders back—what we like to call a shoulder squeeze.
Whenever you round your shoulders, you shorten your pectoral and front trapezius muscles. Scapular retraction helps lengthen the front muscles while strengthening the posterior muscles you need to keep your shoulders square. Over time, this exercise will help you improve your posture and prevent future knots in your shoulders caused by poor posture.
To perform scapular retraction, simply squeeze your shoulder blades together so that they are flat on your back. Think about bringing them “back and down”—avoid shrugging your shoulders as you do this.
Each time you retract your shoulder blades, hold for 5 seconds, then relax. Repeat this movement 10 times, and within about 60 seconds you’ll have worked on a fantastic pec stretch.
2. Towel-assisted Glide
The second stretch is a towel-assisted neck glide. The towel will make it easier for you to rotate your head to the side as the muscles on the back of your neck pull towards the spine.
Place a hand towel around your neck and hold both ends. Turn your head to the left as you gently pull on the right end of the towel. Use your left hand to secure the left side of the towel as you do this.
At the end of your range, hold the head-turn position for 3–5 seconds, return to your start position, and repeat 5–10 times. If it’s tolerable, you can do this stretch on both sides.
3. Chin Tuck
One of the most important stretches you can do for tightness in the back of your neck is called a chin tuck or cervical retraction. This time, “cervical” refers to the neck, so with a chin tuck you’ll practice retracting those neck muscles that too often jut forward.
The smallest muscles of your neck are great stabilizers, but they can be tricky to pinpoint. This chin tuck exercise will help stretch the tight muscles in the back of the neck that knot up and cause tension headaches.
To perform cervical retraction, you’ll want to start with good posture, so sit or stand up tall and square your shoulders on your back. Next, slightly lower your head back and down, as if you’re giving yourself a double chin. You’ll know you’re doing this right if you feel a stretch along the base of your skull.
Hold this stretch for 3 seconds and repeat 15 to 20 times. This movement is discreet enough to do nearly anywhere, so try to perform a set of chin tucks multiple times each day.
4. Thoracic Extension at Countertop
Moving down along the spine, the space between the shoulder blades is a hot spot for muscle knots, which is why I love a thoracic extension stretch. Besides providing a few therapeutic pops in the mid-back, this exercise is great because it requires little to no equipment; it’s something you can perform at your desk at work or at home.
Find a countertop to place your elbows on as you lower your head between your arms at the countertop level. In this position, gently rock back as you lower your thoracic spine, holding for 5 to 10 seconds.
Repeat this movement 10 times and you should start to feel the pressure in your mid back release. If you’re really tight, try this movement with your arms extended on the countertop and hold for 5 to 10 seconds.
5. Wall Angel Stretch
The wall angel stretch will help lengthen the muscles that pull your shoulders forward and cause bad posture and knots.
Stand with your back against a wall and hold up your arms with your thumbs pointed towards the wall. Now slide your arms up the wall, trying to maintain contact between your hands and the wall the entire time.
If you’re especially tight, you won’t be able to go very far without lifting your arms off the wall. But once you’ve reached the end of your range, lower your arms back to the starting position and repeat this movement 10–15 times.
You can also do this stretch while lying on the ground. For more intensity, lie with your back on a foam roller. You can continue the sliding motion with your arms, or simply lie on the foam roller for 30–60 seconds. This is a great pec stretch to do daily.
6. Thoracic Extension
While you have the foam roller, check out another great way to soothe knots along the upper back. Whenever I have knots in my shoulder muscles, I like to position the foam roller perpendicular, across my mid-back.
If you’re really sore, start by crossing your arms over your chest and lean gently up and around the foam roller. This will create a slight back bend, or what we call thoracic extension.
As the movement becomes more tolerable, you can stretch into even more extension by placing your hands behind your head. Try gliding up and down the foam roller to hit more spots along your shoulders and back.
Repeat this movement 15–20 times or hold for 30–60 seconds.
7. Tennis Ball Stretch
If that doesn’t hit the spot, try this tennis ball technique. Pop a tennis ball (or lacrosse ball) inside a long sock and sling it over your shoulder. Once you’ve found the myofascial trigger points in your back and shoulders, press the ball onto your back against a wall or on the ground.
You may find it’s easier to control the tennis ball when you use the wall, as opposed to the ground. Either way, once you find a sore spot that really needs some extra attention, hold the ball there for 5–10 seconds and work around the entire area for about a minute.
Although it can feel fairly aggressive, like an angry massage therapist, the tennis ball technique is one of the most effective ways to work out those annoying, hard-to-reach knots.
7 Stretches for Muscle Knots
There you have it—some of the most effective exercises and stretches you can do to get rid of knots in your shoulders and trapezius muscle. You can perform each of these exercises in less time than it took to read this article, making it a cinch to perform several times throughout the day. Of course, one of the best ways to manage chronic pain and muscle stiffness is to remain active, stretch and perform range of motion exercises, and use an ice pack or cold therapy to relieve muscle tension.
Have you ever gone for a run only to be hit with a “side-stitch” cramp? Or felt the bottom of your feet seize up while swimming? If you’re really unlucky, you’ve awoken in the middle of the night to a painful “charley horse” in your leg. All these experiences involve muscle spasms, and in this article I’ll explain why your muscles may be cramping and what you can do to alleviate the spasm.
What Are Muscle Spasms?
Muscle spasms are painful contractions or cramps in the muscles. Your muscles may twitch or convulse under the spasm, or become stiff and locked in place. When spasming, it may be difficult or painful to stretch the muscle, impeding your range of motion for a time. After the spasm your muscles may feel tender and sore.
What Causes Muscle Spasms?
You may be more likely to experience muscle spasms if you are obese, over age 65, or pregnant. But there are many other factors that can make your muscle spasms more or less prevalent.
Dehydration
One of the most common causes of muscle spasms is dehydration from sweating. Dehydration depletes your body of naturally-occuring chemicals such as potassium, magnesium, and calcium, called electrolytes. Your muscles rely on these electrolytes to contract, rehydrate, and recover.
But your muscles can become deficient in electrolytes for reasons other than not drinking enough water. Medications, such as diuretics and statins, can deplete your fluids without all the sweating you may expect from being dehydrated.
Vomiting or diarrhea can similarly dehydrate you and make you susceptible to a muscle spasm. Laxatives, too, can flush your body of fluids and cause an imbalance in your electrolytes, leading to more frequent muscle spasms.
Too Much Exercise—Or Not Enough
Muscle cramps often occur while working out, such as in the opening examples of running and swimming. If you’re out of shape, don’t exercise regularly, or insufficiently warm up before a workout, you may be setting yourself up for a cramp.
Conversely, over-exercising can cause a muscle cramp. Athletes are especially susceptible to muscle spasms because of the strain they put on their bodies while training. If you develop a muscle spasm while exercising in intense heat, you may have “heat cramps,” a sign of heat exhaustion.
But you can experience muscle spasms while at rest. Sitting in one position for too long, such as for a long-haul flight, can cause excessive stiffness and cramping in your legs from a lack of blood circulation. If you have a sedentary job, consider getting up and walking around every 30 minutes or so to stave off stiffness and spasms.
Other Factors
If unrelated to your hydration or activity, your muscle spasms might be the result of stress, insufficient sleep, or excess caffeine. In some cases, muscle spasms can indicate a more serious medical concern such as kidney disease or certain nerve conditions such as dystonia, ALS, Isaacs’ syndrome, and neuropathy.
How to Treat Muscle Spasms
With these causes in mind, there are some simple steps you can take to prevent a painful muscle spasm. But keep in mind that in some cases, you may just have to wait it out; some muscle spasms need time to fully relax.
Drink Water
Because muscle spasms are so often caused by dehydration, one of the first things you should do is drink water. If you suspect a lack of electrolytes, reach for a glass of milk or a banana with your water.
Stretch
Because your muscles are contracting when under a spasm, stretching can help the muscle lengthen and recover. Begin first by mobilizing the area; for example, if you have a muscle spasm in your neck, introduce some motion by shrugging your shoulders slowly, up and down, and in a circular motion. Then focus on stretching any tight muscles by following some of these neck stretches. If your muscle cramp has balled up into a knot, work on massaging the trigger point before you stretch the muscle.
Stretching before bed can help prevent cramps at night. You may even opt for a light stroll around the block or an easy ride on your rowing machine to improve blood circulation and stave off a nighttime spasm. Just don’t work hard enough to bring your heartrate up, which could interfere with falling asleep.
Exercise
It may feel counter-intuitive, but continuing some form of exercise during a muscle spasm can help the cramps go away faster than if you only rest. For example, if you get side-stitch while running, don’t sit and call it quits. Slow your pace, take a minute to stretch your abdominals, then continue at a brisk walking pace until the cramps subside. Your continued exercise will help keep blood flowing to the cramped muscles and can prevent a recurrence.
In general, exercising regularly is a great way to prevent muscle spasms. If you get muscle cramps often, consider starting an exercise routine, such as a walking program followed by regular stretching and strengthening of the muscles. Just be careful not to strain your muscles as you exercise. Avoid excessive exercise targeting any one specific muscle group. Instead, focus on full-body workouts with a gradual progression of resistance.
Relaxation Techniques
If your muscle spasms are a result of stress, one of the best ways to prevent spasms is to try to relax, both physically and mentally. A massage therapist will use hands-on treatment to encourage the knotted tissue in your muscles to relax and lengthen. You may find a therapist who can also provide guided meditation to help your mind relax along with your body.
Other relaxation techniques can be performed at home on your own. These include breathing exercises such as the 4-7-8 method, practicing tai chi or yoga, and progressive muscle relaxation, which involves consciously contracting then relaxing each muscle group.
Other Helps
For immediate relief of an acute muscle spasm, you can take an over-the-counter painkiller like ibuprofen. A heat pad over the balled-up muscle can help melt away tough muscle tension and find you relief. Conversely, you can apply an ice pack to your spasm for up to 20 minutes to help block the pain that’s locking up your muscle.
If your cramps persist, become unbearable or spread all over your body, seek medical attention.
