How to get rid of knots in my upper back?

Triathlon Forum
1

I’ve got some nagging and somewhat painful knots in my upper back, mostly along my shoulder blades. Can anyone offer advice on how to deal with them? Ice? Heat? Massage? What else?

Thanks,

Matt T.

2

Go to a Chiropractor. Find a good one. Make sure they’re recommended by someone you trust. If you’re really tight, you might want to get a short massage first to relax the muscles.

Dawn

3

  1. Entwine your arms and bring your palms together. Turn your palms until they are straight. Be here half a minute, then entwine them with the other arm on top.

  2. Bring your hands into prayer position behind your back. Start with your fingertips together, pointing down, then turn your hands inward and bring them up into prayer position.

  3. Bring the abdominals in, lift and expand the chest, then roll the shoulders backward. Move the elbows backward so the shoulder blades flatten into your back, and gently press your palms together. Wriggle your hands higher when you can. The higher you get them, the more comfortable this will be. Be here several breaths.

— From this position, lift up your elbows and push out, expanding your back feeling the back stretch near the shoulder blades as you breathe in does wonders on those knots… A foam roller will also help… http://www.performbetter.com/SearchResult.aspx_Q_CategoryID_E_235

http://www.abc-of-yoga.com/images/homeimages/shoulder10.gif

4

One more thing, if you want to try to relieve some of the pain/tension immediately, I always lie on a tennis ball. If lying on one is too intense, then put it in a sock, sling it over your back and push up against a wall. It’s the best way to get those spots.

Dawn

5

Golf ball in a sock works also. Lean on it in a door frame. etc. David K

6

Chiropractic and massage…good enough for Lance, good for me and you.