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How to Get Rid of Knots in the Scapula?

Having a knot between your shoulders can really make the simplest of things difficult, like sitting at a desk, driving a car, or even writing can cause discomfort. 

These scapula knots can occur for a variety of reasons like sitting in one place for too long, stress, overuse of certain muscles and many others. They make you feel stiff, painful, and overall drained. 

However, you can easily get rid of them with some effective techniques. In this blog, we’ll cover the top stretches and exercises that target knots in the scapula muscle

But first, let’s see what these scapula knots actually are…

What is the Scapula Knot?

The scapula knot is a hard, painful spot that forms in the muscles of your shoulder. It happens when your muscles get stuck in a contracted state and are unable to relax. 

Surrounding muscles near the scapula, such as your trapezius, rhomboids, and levator scapulae, are especially sensitive to these knots as they help with posture and upper body movement. 

With scapula knots, you can also feel pain in your neck, upper back, and shoulders. These knots make your daily life activities very challenging.

Symptoms of Knots in Scapula Muscle

Once you develop a knot in your shoulder blades, it’s hard to ignore the discomfort. Here are some general symptoms of scapula muscle knots to keep in mind.

4 Best Ways to Get Rid of Scapula Muscle Knots 

4 Best Ways to Get Rid of Scapula Muscle Knots 

Fortunately, there are many effective exercises and stretches to get rid of knots behind the scapula. The most common ones are:

Stretching exercises can make a great difference in relieving knots under the scapula. Among them, you should try:

Massage therapy is another fantastic way to get rid of tension in the muscles around the scapula. The best techniques of massage therapies include:

Heat and cold therapies are also the best ways to reduce muscle tightness, inflammation, and knots under the scapula. 

For heat therapy, your purpose is to warm up the knot. Therefore, you can use a heating pad or hot water bottle. Do not use heat for more than 20 minutes at a time.

For cold therapy, you can use ice packs or wrap frozen vegetables to keep the knots cool and reduce inflammation.

Strengthening the muscles around the scapula helps prevent future knots by improving muscle balance and posture. Some effective practices are:

Prevention Strategies for Knots in Scapula

Now that you are aware of the treatment, remember prevention is equally important. Therefore, implement the following strategies to avoid future muscle knots:

Conclusion

Scapula Knots are undoubtedly painful, but they are manageable with the right methods. You can relieve muscle tension and improve your overall shoulder health with stretching, massage, hot and cold, and strengthening exercises in your routine. 

Also, you should maintain good posture and regular movement habits to avoid future discomfort.

If the pain continues despite all these strategies, you must consult a professional health care center like King West Chiropractic Health Centre to get immediate treatment and enjoy a pain-free life.

FAQs

How long will my body take to get free from the scapula knots?

The time it takes to get rid of the scapula knot depends on the severity of the knot and the method you are using. With regular exercise and self-massage, you can get relief within a week.

Can I treat the knot near the scapula myself?

Self-massage, stretching, and strengthening exercises can significantly reduce your scapula knots. However, if the pain continues, you must see a professional therapist.

Is poor posture also a cause of scapula problems?

Over time, poor posture can lead to chronic muscle tension and the formation of lasting knots in the scapula area.

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