Attempted Four Exercises Targeted at Alleviating Shoulder Tension; Results Exceeded Expectations
Dealing with stubborn shoulder knots can be a daily struggle, especially if you're desk-bound like me. These tight muscle areas in the shoulders can cause discomfort and limit your range of motion, making everyday tasks a chore. But fear not! Our favorite yoga instructor, Emily Mouu, has shared a routine specifically designed to vanquish shoulder knots once and for all.
According to Emily, shoulder knots are essentially a cluster of tightened muscle fibers that can be caused by poor posture, repetitive movements, or weakness in the local area. These knots can lead to pain in the shoulder and neck, as well as a decrease in mobility.
Here's how to do Emily Mouu's shoulder-knot-busting routine:
Equipment
You'll need two small towels to slide your hands around during the stretches. A yoga mat is optional, but you can also stretch out on a hard floor or use a BetterMe Pilates slider like I did for added resistance.
The Routine
Perform 8 repetitions of each exercise and complete the entire routine twice.
- Towel Chest Expansion:
- Stand tall with your feet hip-width apart and a towel behind your back.
- Lift your arms overhead, hold the ends of the towel, and pull your shoulders back and down, opening your chest.
- Hold for a few seconds, then release.
- Towel Arm Circles:
- Stand tall with the towel on the floor in front of you.
- Situate one end of the towel under your right hand and step your left foot far enough away so you can reach the other end of the towel with your left hand.
- Keeping tension in the towel, make 10 large circles with your right arm and 10 smaller circles with your left arm. Repeat on the opposite side.
- Towel Push-ups:
- Get into a plank position with the towels under your feet.
- Perform 10 push-ups, keeping your body in a straight line and your core engaged.
- Towel Rows:
- Kneel on the floor with the towels at your feet.
- Hold a dumbbell in each hand, hinge forward at your hips, and row the weights towards your chest. Complete 10 reps.
- Towel Lateral Raises:
- Stand tall with the towels under your feet.
- Hold a dumbbell in each hand, bent at your hips, and lift your arms out to the sides, keeping them parallel to the floor. Complete 10 reps.
- Towel Rotations:
- Stand tall with the towels under your feet.
- Take a dumbbell in each hand and hold them at your sides.
- Rotate your arms forward, then return to the starting position and rotate them backward. Complete 10 reps in each direction.
After completing the routine, you should feel a welcome release of tension in your shoulders. Remember to breathe deeply and maintain proper form throughout each exercise.
Can Stretching Really Help with Shoulder Knots?
Skeptical that these moves could actually help your shoulder knots? Well, you're not alone. But according to physical therapist at Complete Pilates, Helen O'Leary, stretching can indeed provide relief in some cases.
"Stretches can help with knots in some cases as they relieve feelings of muscle tension," O'Leary explains. "There is also some evidence that active stretching helps fluid to move through fascia, the fibrous tissue that encases muscles."
However, it's crucial to consult a healthcare professional if your pain affects your daily life. It's also essential to avoid pushing through any pain and to choose appropriate stretches for the affected areas.
And there you have it, an effective, quick routine to help tackle stubborn shoulder knots. Give it a try and say goodbye to painful shoulders!
- Incorporating Emily Mouu's yoga routine can enhance fitness and flexibility, specifically targeting shoulder knots for wellness and health-and-wellness improvements.
- The science behind the effectiveness of stretching, including Emily's routine, suggests it can aid in relieving muscle tension and facilitating the movement of fluid in the fibrous tissue that encases muscles, helping to alleviate shoulder knots.
- Engaging in regular fitness-and-exercise activities such as Emily's shoulder-knot-busting routine can promote overall fitness and wellness, providing an easy-to-follow solution for improving flexibility and reducing the discomfort associated with painful shoulder knots.
