How do you reduce tension knots in your shoulders??
349324
The best way is to have someone massage them out for you.  A warm shower works well, or a nice soak in a hot tub.
187092
I would use a heating pad and massage. You can avoid this by warming up before stretching or exercising. Drink a lot of water.
362827
well i have more questions than answers so i'll get those out of the way first.  1. why has your trap been doing all the work  2. there's no way it could justttt be your supraspinatus that's weak or irritated or overworked like your trap. how is your infraspinatus? how is your neck? how are the scm, scalenes,etc? your supraspinatus being weak would affect your shoulder and vice versa, but you don't say which came first, or when. when was your surgery?\n\nokay. i asked all that because i don't care for bloggs, but i might go to yours, maybe. \nyou need to get your trapezius muscle to relax and "cease and desist"  it's been on overload for too long and is in that cycle.  A good massage therapist who is good with chronic pain and soft tissue injury work, neuromuscular therapy (trigger points are just a part of the work, but a huge part if done correctly. not every knot is a trigger gggrrrrrrrr point).  Ask the therapist how they would work on the trap, would they unravel, would they spress? would they pinch whole and then unravel--which can make you see crosseyed if it's a major trigger point, the pain shoots through eyeballs and jaw, depending on the trp. ask if they work the scalenes, then kindly ask where the scalenes are exactly and know, yourself, ahead of time that there are three parts, one attaches to the first rib,andthey attach directly on neck vertabrae, scm stands for Sterno Cleido Mastoid (all one word, no capitals--it's really just all the attachment point names). it's the muscle that if you make a grimace in the mirror stand out on both sides from behnd your ears to your inner end clavicle. it's got two heads. if you're going to have your traps workd, then you have to have your infraspinatus, lats, and multifidi (little muscles, close to the spine that cross other little muscles aaaaaand blah.) make sure you get the occipitals and ghost muscles worked --the traps, as you know, connect like a stingray's body, every where from shoulder blade ends, top o' the neck at the occiput, and then tapers down to t12 ish. superficial muscle but important. so have it well worked, then get to the supraspinatus and do some gentle massage, see how it stands and do whatever it is you do toget it strong and a working part of the system again. \nit just sounds like it's been a long time since it worked so a lot of muscles would be involved and probably some structural issues,  a DC or osteo could help. \nadios and good luck to you. it sounds like it's been painful, and this will help you get relief.
972645
Disclaimer:  Do not perform these exercises unless cleared by an MD or PT.  Do not perform these exercises if they increase your pain or cause other symptoms to occur.\n\nPrayer stretch:\nKneel on your hands and knees.  Keeping your hands where they are, sit back on your heels (keep your head down).  You should feel this stretch along the mid back and the sides of the torso.  To concentrate on one side only, walk your hands over to the left and then the right.\n\nGenie stretch:\nSeated or standing, hold your arms out in front of you and grab your elbows with the opposite hands.  Gently pull as if pulling elbows apart.  You should feel this stretch across the mid back and shoulder blades.\n\nDoorway stretch:\nStand in an open doorway with your forearms against the frame.  Put one foot through the doorway and lean forward.  You should feel the stretch across the chest and shoulders.  To change this stretch, you can lower or raise the height of your arms.\n\nChair Rotation stretch:\nSeated in a chair with arms, turn your torso as if trying to see behind you.  You can put your hands on the arms or back of chair for overpressure.  You should feel this stretch on the sides of your torso.\n\nNeck stretch:\nPlace your right hand behind your head and bend your head to the left.  You can place your left hand on your head to apply GENTLE overpressure.  Also try this while looking down to the left.  Repeat to other side.  You should feel this stretch along the side and back of the neck.\n\nAll stretches should be performed 3-4 repetitions, 20-30 seconds, 2-3 times a day.
1105599
i had a recent neck injury from auto accident and i \n1.turn my head from left to right and right to left then roll my shoulders.\n\n2.also use warm compress and lots of excedrin.\n\n3.try massaging your head and the back of your neck.\n\n4. shower with massager head on it.
768060
Stretch!  Be careful not to 'bounce' in your stretches, just hold them.  This helped me immensely.
960950
try a tens machine and/or a heat pack.
270840
hang upside down from a tree... it'll help alot... n lots of stretchin exercises too...
901908
Try sleeping on your back. If you don't sleep on it it will have more time to heal. I don't think it is the scoliosis. I have scoliosis and it doesn't hurt. Do you go to a chiropractor? If so, your last visit could have moved something new that has hurt your shoulder. Emptying out your backpack was a good move: it relieves some of the stress. \nTry taking Advil to take down inflammation.
382105
Try tennis balls in a sock and roll on them as described in the post about the basketball. It might help to loosen things up. \nOR ice and heat. \nOR neck patches or icyhot. \nOr a hot Epsom salt bath. \nStretch gently. \nRest your head on a wall often, especially when in class or working on the computer for long periods of time.
233381
Let your shoulders droop like you are carrying something heavy, then take a couple of deep breaths and slowly roll your head & neck making a circle twice then repeat the exercise with your head moving the opposite direction... Then apply a warm towel or heat bag that you can pick up at any store (Walmart, Target, or drugstore)Remember to breath deep and slow as you do this...
913102
First tell yourself that the aches will get better the more you exercise as long as you are doing it properly.\nHeating pads and cool packs do good.\nhomemade cool pack:\n1 part water\n3 parts rubbing alcohol (higher % if you can find it)\nPut in ziplock baggie and freeze....it will not be solid, more like gel\nplus it is reusable and cheaper.\n\nEpsom Salt Baths do great to.\nOr talk to your Dr if you have the money and get a tens unit....you would be amazed how that helps.\n\nJust stretch it out before and after exersizing  to keep from getting stiff. Much luck to you!
675515
Try stretches and other exercises
408583
My opinion: if it doesn't hurt all the time- try and get a 30 minute basic swedish massage- with attention to that area. Go to an experienced massage therapist though, usually they'll know what it is and if you need further help.  \nYou can look up muscle knots on the internet or read an A&P book for more knowledge what they are and what causes them. They basically happened because like you say you overstretched the muscle and it hasn't ever been able to relax on it's own.  Don't be suprised if they wanna do a glut.(butt) massage too- some low back problems start there. I know it's strange but it will feel better.
396887
stretch many times a day, farther each day...not to strain. keep doing that and in a couple weeks you'll have it
291710
proper posture while on the computer, along with ergonomically correct equipment, and stretching every 10 or so minutes. assuming the pain has already occured, try resting (sometimes thats enough to lessen it), massage, or a hot compress.
613251
Try adjusting your seat height.  Sometimes just an inch difference can ease tension/strain on your arm and hand.  \n\nSet an alarm in your computer or other device at regular times, perhaps once an hour or every half hour, to do small stretching exercises for your hand and arm.  \n\n--Hold your right arm straight out, palm up.  Keeping the right arm straight, use your left hand to slowly bend back the fingers of your right hand.  Do the other side.\n\n--Make fists and rotate your hands in both directions.  \n\n--Shake your hands out.  \n\n--Pull your right arm across your body with you left arm.  Do the other side.\n\n--Get up and bend over and just hang, letting your shoulders relax.