While standing or sitting up straight, reach around the front of your body and grab the opposite arm with your hand - around the elbow area, but never apply force to a joint, as this can cause damage. Gently pull on the back of the arm across your chest until you feel a stretch in the corresponding shoulder. Be sure to drop your shoulder away from your ear (don’t hike it up). This stretch is great for the outer and rear muscles of the shoulder. While standing or sitting up straight, reach behind your back and grab the wrist of the other hand (the one with the shoulder knot). Slowly pull down on your arm just above the wrist - avoiding grabbing the joint - until you feel a good stretch in the affected shoulder. This stretch is great for shoulder muscles that attach to your neck. To increase the stretch, you can drop your ear towards the opposite shoulder

Although handheld massagers are commonly found in pharmacies and usually inexpensive, you can also use handheld wooden massage devices for working out knots. They may require more exertion, but they typically cost less.

Applying moist heat before exercise can help reduce muscle tension and pain, and also increase tissue extensibility. Taking a warm bath also provides your muscles with moist heat. Try adding some Epsom salt (which is rich in magnesium) for even more muscle relaxing potential. Avoid applying dry heat from traditional heating pads because it dehydrates soft tissues and increases the risk of further injury. If your gym has a steam room, try spending some time relaxing there, as this is another good source of moist heat.

Some of these medications can be hard on your stomach, kidneys and liver, so it’s best not to take them for more than two weeks. [6] X Research source Regardless, of what type of medication you choose, take them on a full stomach. Always follow the instructions on the medication’s package or ask your doctor for clear instructions on the appropriate dosing regimen. Try applying a pain-relieving cream such as Icy-Hot or Bengay directly over the problem area.

If your arm position is too high or low due to the level of your desk or chair, then your risk of shoulder problems is greater. To prevent shoulder strain, minimize overhead work by using a taller ladder or getting closer to your task. Don’t cradle the phone between your neck and shoulder. Use a headset or speakerphone setting instead. If you spend a lot of time in the car commuting, this may contribute to your shoulder pain. Try keeping your hands low on the steering wheel with your palms downwards. [8] X Research source

The massage therapist may do some trigger point therapy, which involves pressing a thumb or tip of an elbow into the knot to get the muscle fibers to release. It can be painful but effective, so trust in the therapist’s experience and knowledge. Always drink lots of purified water immediately following a massage so that any inflammatory by-products and lactic acid is flushed out of your body. Failure to do so might result in a mild headache or soreness the next day.

A single acupuncture treatment may not completely get rid of your shoulder knot, so consider at least three treatments before your render judgement on its effectiveness. Keep in mind that the acupuncture points that can relieve your muscle knot are not all located in the shoulder — some can be in distant areas of the body. Acupuncture is practiced by a wide variety of medical professionals including some physicians, chiropractors, naturopaths and physiotherapists — whoever you choose should be NCCAOM certified.

Although one chiropractic treatment can sometimes completely dissolve your shoulder knot, it’s likely that a few treatments will be needed to notice significant results. Other medical professionals who perform joint adjustments include some Doctors of Osteopathic Medicine (DO) (also known as osteopathic physicians), Doctors of Medicine (MD), physiotherapists, and non-physician osteopaths. Health insurance policies do not all cover chiropractic services, so you may have to pay out of pocket for treatments.

Physiotherapists are also trained to treat muscle knots with therapeutic ultrasound or electronic muscle stimulation if necessary. Physical rehabilitation is typically required 2-3x per week for 4-8 weeks to significantly impact chronic shoulder issues. Good general strengthening activities for your shoulders include rowing, swimming, push-ups and pull-ups.