7 Ways to Get Knots from Painful Traps or Between Shoulder Blades. 

3:40 Fatigue & relax your traps 5:50 Hallelujah chair stretch (chairback hitting just below your shoulder blades) 6:15 Bent elbow variation 9:40 Back Knobber lying down

"The best intro song doesn't exis-"

"It is a tool Bob, it is a tool..." "And so are you." I lost it. You guys are a perfect duo.

I’m 24 and I’ve had these terrible muscle knots in my shoulders since literally high school, because I was a cellist and that really fucks your back up quickly. I’d been desperately trying to massage under my shoulder blades for years, and a few of these loosened me up more than I can ever remember being. Thank you guys so much, you’re truly lifesavers. ❤

0:36 cervical extension 2:16 chin-tuck side-tilt 3:07 multi-step neck tilt to contract-relax the upper traps 4:29 cat-camel stretch for midback 5:25 hallelujah chair stretch for t-spine 6:30 lacrosse ball to wall trigger-point release 7:30 foam-roll the mid-back 8:50 thera-cane trigger point release 9:50 "percussion" electric massager

Chin tucks - :58 Chin tuck extension -1:20 Chin tick to ear to painful side - 2:17 (10x's) Shrug back contract then relax - 3:20 Cat and camel (mid back) - 4:36 Hallelujah stretch (mid back) - 5:30 Wall knot release - 7:05 Foam roller (upper traps)- 7:56

3:22 omg I cannot believe how well this stretch worked... I've had this painful knot in the left side of my traps since yesterday (it hurt if I so much as sneezed or yawned), but now it's mostly gone! Thank you!!!

These two characters are helping me not walk around lopsided and in pain. Thanks Bob & Brad.

Hey guys. Ive had pain in this area for years and years and ive just done tension band stretches with minimal relief. I was terrified to pay co-pay after co-pay at a PT office every week. This video has helped relieve so much pain from proper office chair stretching techniques I can do at my desk at work. Seriously, thank you, you've made my life so much more bearable. Thank you, thank you, thank you.

" It's a tool Bob..and so are you!"

I was getting so frustrated and uncomfortable with my shoulders and neck being jacked up that I called my doctor and due to high call volume I had to leave a message. 10 days later they have not called me back. I was thinking of going to the urgent care for any type of relief. This video was free and I immediately felt much better. You guys are doing Gods work 🎉🎉🎉

This absolutely changed the game for me. I've had something going on under my shoulder blade for so long I've kinda just gotten used to it. These exercises are producing immediate relief for me and I am so very thankful for this video. Subscribed.

Hi Bob & Brad! I suffered from Trapezitis due to continuous online work in middle of pandemic but your videos almost helped me get 70% releif. Can you make a video exclusively for trapezitis?

If I close my eyes it sounds like Norm McDonald is giving me the instructions lol. All jokes aside .. I have this excruciating pain, pinched nerve..down my trap, numb fingers and arm.. you guys are doing God's work. Thank you so so so much

The fatiguing the muscle like 6 step one got rid of it. Thankful for this video!

You guys just saved my back! After months of working from home due to Covid and not moving very much my upper back is in sorry shape. But after just doing a few of these it feels so much better! Thanks!

I'm a massage therapist with fibromyalgia. I've owned the Theracane for years and NEVER considered lying on it for better torque/pressure...brilliant! Thank You!

Thank you for your evidence based and light hearted easy to understand instructions. I am a retired RN with lots of arthritis problems, and chronic pain. Even though my BMI is low, over 40 years of work and lifting plus genetics have taken their toll. But I like to remain active and do not believe being a couch potato and taking strong pain meds is the answer. Your program has been a great deal, especially during the pandemic, when I don't want to make unnecessary doctor visits if I can help it. Thank you for all you do.

Tennis ball one worked great - hardest part was finding a bare wall in my house - but it really relieved my upper trap knot FAST.

Thanks for the tips! I will try them.

This totally helped me so much! Thank you both!

Thanks, you guys keep it fun and it is easy to do along with you!

the hallelujah chair stretch helped so much! Thank you!

Best video ever. Totally helped my mid back pain between my shoulders. Thank you so much!

Just want to say THANK YOU, your exercises have really been helping me get past several weeks of pinched nerve agony. So grateful to you guys for your video help!

That third multi-step exercise worked for me. Thank you very much!

Love you guys. You've been a huge help giving me exercises that will help my specific problems.

This really worked!!!!!! 😃😃😃 I couldnt get rid of this knot for YEARS!

I love this video! Love the energy, love the song, love everything!! Fixed me right up!

I am soooo glad I found these guys !!! These simple techniques literally stopped neck, back and shoulder pain in a matter of minutes!

Great comprehensive advice, strengthening / muscle balance is vital. Thanks

Thank you so much for your wonderful videos. They’re very helpful and actually fun to watch. Blessings to both of you.🌿

I am so glad I googled this.. I have already tried these at work and I feel so much better already!! Thank you!

These solutions are so helpful! Thank you! 💖

Thank you for sharing this that's kindness of you guys

Excellent video! Thanks.

I don’t know how RU-vid knew that I needed this but I NEEDED THIS

you guys are great there is nothing like calling your friend a tool to show how much u care. awesome video thanks guys

Oh my!! It works! I had tubal reversal in July and I have been sleeping on my back for a month now and I work in a warehouse (yes go figure). For the past 2 weeks I had a muscle/tension headaches never in my whole life have I felt this. This will be 1 month of living a sedetary lifestyle no running, cardio exercises and no full body strectches probably contributed to this tension. This morning I came across this video and tried the 1st 4 exercises and it WORKS!!!!!! Looking forward to watching more of your videos.

So many times you have helped me relieve pain. Thank you so much.

These are all great techniques. Very effective. Thanks, guys!

Thank you so much for making this video. My shoulders have been so sore and this really helped. The first exercise tucking chin in and then lifting neck back could feel working right away. It was right in the middle my pain

So glad I found you guys. My inpinged ulnar nerve thanks you!

worked miracles, thank you

Thanks for your videos. With fibro I live with knots and adhesions. These help so much.

I'm an LMT and these videos are amazing!! I've learned so much. Please don't stop posting videos!!

Thnku so so much Docs. Alwayz followed ur videos to heal and been so very helpful. Stay blessed 🙏.

thank you for these tips. It helps me. My shoulders and blades are always in pain and tense.

2:20 helped me a lot, i was training shoulders at the gym and tried toe crack my neck and a cracking happened, this helped thank you guys

Thank you guys ❤❤❤

Loved the intro song! It made me giggle :) Thank you for this video. Very helpful!! Subscribed

Even though this is an old one...i love ALL you new and old... You two are really wonderful. Showing us the best ways to undo stress and physical limitations/issues, making it very easy and even fun to do; and usually where get immediate relief. The two of you are so complimentary too to each other, making it all the more interesting and enjoyable with your different comments on the side...lol. Thank you so much for the time and thought that you put into these and the enormous amount of information and demonstration you provide, even in one session let alone the number of sessions you have already done and continue to do.

I am so thankful for both of you. First, you showed me how to take care of debilitating hip bursitis (I love to walk!) and the exercises worked! It's non-existent now! And now I'm l watching your videos to learn how to take care of (excruciating!) acute thoracic pain. It's working already. Thank you both for being so generous with your time and knowledge. You have restored my quality of life! Prayers and best wishes to Bob!

Man, I have no idea why I like this so much. These two are great.

Been in pain for 4 years. Have had multiple cervical injections & trigger point injections. The first stretch released the knots. Thank you.

Awesome advice, thank you!

Thank you the info will definitely help me with my know I have under my shoulder blade

Love the humour - really appreciate that as I was in pain when I started watching. Very helpful reminders of what my physio showed me - thank you!

These are amazing wow, thank you

thanks for those tips

Thank you! you guys are great. one of the first PT videos that actually helped and wasn't boring haha.

Really informative video and only just started doing these exercise and really feel some relief. Many thanks

Excellent one that everyone can and should use!

yes, similar to Mckenzie exercises book my chiropractor gave me years ago, yes these work. thank you.

Thank you for the video it really helps

You people are magical. My neck and shoulders have been hurting and giving me a major headache since yesterday. After just the first few stretches, it has worked wonders and I feel so much better. Thank you! I’m gonna share this with my mom too 🤗

Awesome video thank you

Greetings from England! Your videos are amazing and have helped my painful neck and shoulders a lot as well as making me smile. Thanks :)

I used the first three at work and my right shoulder is way better now. Thanks guys!

I highly recommend the purple bed for back pain. Such a relief! I love it. I do not regret my purple 3!

These guys are magicians...I already feel better having tried of few of these stretches

I just want to say I suffer from aches and pains all of the time in the videos your post are very helpful to me it’s crazy I have to go to RU-vid to figure out how to stretch the muscles and do a very good job please continue the good work It’s very appreciated

You guys are the best in the biz

Thank you thank you thank you thank you so much...i couldn't sleep cuz of my pain near my shoulder blades... these exercises helped tremendously... thank you so much

Instant relief when I did all of them. For someone who doesn’t have a ton of money or good insurance, I am really appreciative.

You guys are great! I have fibro and I hope these stretches will help!

Thank you SOOO much guys!

Thank you, thank you!! This really helped!

these exercises are GOOOD!

Always so insightful! I have Fibromyalgia and hubby is always massaging knots out of my shoulders and neck. Blessings and Merry Christmas! Beverly

What the VA has been trying to figure out how to get rid of my shoulder pain you figured out in on video. Thank you both.

That shoulder fatigue exercise - I LOVE THIS! Its been missing from my who l.j e life! Thank you!

Love the theme song and dad jokes. Just shared your channel with my dad to share with his varsity soccer team for stretches and injury prevention! Thank you, I've subscribed as well! :)

I like how they explain "you only live once" at the beginning. It's like saying, "it is what it is. But then it isn't what it's not."

I love this video, you two are hilarious! Not only that but you have helped me with the knots I get in my shoulder blades due to scoliosis. The fatigue your traps has worked really well, thank you.

I feel better already, thank you 🙏🏼

Excellent video!!! I have kyphosis, and i feel good after the ejercise. thank you

Thank you so much.... I have been having tension and constant dull ache thruoghout my sholders for almost a year now and within the first three exercises the pain was almost gone. I feel like a whole new person. I am definatly schedualing in time to watch the rest of your videos I am officially a fan you guys are the best. your wisdom has reached all the way to Australia....

That is THE most awesome jingle I have ever heard.

Great results thanks. Hope your getting financially compensated for all the service your providing for viewers.

you guys are great!! thanks for the help!!!

very helpful,thank you!

I tore my trapezius on my right side from the base of my neck down to the middle of my thoracic vertebrae from a horse running into me. I have had issues with knots there more often then the other side. I found stretching helps but I need more than that. This is helping me out a lot!

A goldmine of fun and easy manœuvres.

Thank you for making this video :) it was really helpful!

Thanks doctors. It was really helpful. :)

Thank you. I feel better

Thank you, you save my life!!

Keep on posting! Love your videos!

This saved me. Thank youuu