Release the Knot: Simple Moves for A Knotty Shoulder

If you have ever felt a persistent, tight knot in the back of your shoulder blade, this class is for you. Inspired by a sequence I used to help my husband release his own shoulder pain, this session focuses on improving mobility and strength in the shoulder's range of motion—specifically targeting internal rotation.The shoulder is a highly mobile ball-and-socket joint, but when we lack stability or specific ranges of movement, tension often builds up in the muscles behind the shoulder blade. Today, we take a more layerd approach by moving beyond just foam rolling and delving into breathwork, active rotations, and resistance training to release that "knotty" feeling for good. What you’ll need: 1 Yoga Block 1 Long Resistance Band (Low to Medium intensity) 1 Mini Loop Band (Low to Medium strength) Key Highlights: 00:00 - Introduction 01:03 - Using breathwork to create space in the back ribs 02:08 - Moving the spine to prep for shoulder work 02:45 - Controlled Articular Rotations (CARs): 04:36 - Passive joint stretch for internal rotation. 07:05 - Active shoulder joint movement 08:31 - Strengthening the internal rotation with a mini loop. 10:14 - Resistance Band Rows: Strengthening the shoulder blades and upper back. 11:42 - Closing and Final Hold. Practice with us: Join a class at Yoga Strong: [   / @yogastrongsg   ] Found this helpful? Hit the like button and leave a comment below about how your you feel after this session. Don’t forget to subscribe for more practices!