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Grand Life

Living lavishly, healthy and successfully


Category: Body
This will relieve the pressure of the muscle knot for a while

This will relieve the pressure of the muscle knot for a while

Believe it or not there is relief for that irritating, painful hard muscle knot between your shoulder blades!

More specifically that intense, chronic contraction of part of the rhomboids (major and minor) or trapezius muscles.

The Start

The muscle knot started out as a sort of “catch” in the muscle. I tried to get rid of it by twisting my back, stretching and pushing on it with my fingers. I knew that my self-adjustments or “crack” to my back would put into the right position and I would have instant relief. Unfortunately, that didn’t happen.

Weeks later I rolled on tennis balls, did the same with golf balls and leaned against wall corners to put pressure on the knot. The pain only intensified.

More to try

Months into the continuous, dull pain I tried more homemade techniques. I had people dig their knuckles and thumbs into the spot. Friends would stand up and walk on my back digging their heels into the knot. There was relief, but it was fleeting. It seemed like hours later that this had only angered the knot. It would be worse—much worse.

I did the Advil technique—four Advils every four hours for a couple of weeks. This had no effect. I wouldn’t advise anyone to try this. Advil is harmful to your liver if taken long term, but that’s for another blog.

Years into it

This is where the muscle "knot" may be

This is where the muscle “knot” may be

I’m not one to go to the doctor for anything, but this knot was ridiculous. I felt like my ribs were being pulled into my lungs. I would take a deep breath and could feel my ribs with small relief.

I scheduled an appointment to see a sports doctor. He checked it out. “Yep” it’s probably a rib-head issue. He took me and twisted me in different ways that seem like it would “pop” the heads back into place. ‘Thank goodness for resolve to this issue’. I thought to myself….but no. I went home and the pain continued. I scheduled another appointment and was back several weeks later.

They did x-rays, found nothing and eventually gave me three injections in different muscles. I’m not sure exactly where the injections were but I believe they were in the trapezius and rhomboids muscles. This was three days of pure ecstasy. I was pain-free.

Then… the pain came back.

More of the same

More advice from well intentioned people some said it was posture and certain workouts. I stopped and started certain workouts. I sat up straight and made sure I didn’t slump.

I visited several massage therapists and told them of my plight. They said it was spasms, scar tissue and fluid buildup. Ice it, heat it, leave it alone. They tried different massage techniques including Deep tissue, Swedish and a variation of Rolfing but nothing assuaged the pain.


Between 4 and 8 years with this chronic pain, I had seen three different chiropractors and other specialist in the field of medicine. I had them adjust, prod, shock and prescribe everything under the sun. One chiropractor mixed in “energy” water with her therapy while another would put weights on my head and let it hang there for 20 or 30 minutes. Believe me I wanted something to work.


I resorted to something that I never thought I would try. Not because I don’t believe in it but because I have this overwhelming feeling whenever I have to sit still. It makes me want to pass out. This feeling is similar to scraping your fingers across a chalk board multiplied by 100. But, I wanted to try.

The acupuncturist pushed in countless needless all throughout my back. She wanted to stick some in my toes and ankles but I vetoed that idea before she fully finished suggesting that. She left them in there for what seemed like days. Probably it was under 20 minutes. This had no effect, expect for the tiny little holes in my back and lower neck area.

Then a breakthrough

It was during one of my workouts that I decided to add back in back extensions. These are good for the gluteus maximus, erector spinae and a host of other muscles in the lower back. It had been years since I had done these. Hours later my back adjusted slightly and I felt relief in that knot. Somehow, someway working out those muscles either stretched out a muscle or weakened a muscle enough to release its hold on the knot.

The Cure


It’s quite easy to keep pain free. I just kept up with the back extension exercise. I do it about three times a week. If for whatever reason I skip the exercise then the muscle knot seems like it wants to rear its ugly head.


Variation of the Back Extension. Use weights


The pictures will show the various back extension exercises that you can perform to help relieve the pain of the knot. There is a second benefit to the exercise—actually the primary benefit to those not afflicted with “the knot”. This exercise is extremely beneficial to the lower back muscles and gluteus.

You should start out using no weights and work yourself up to about 3 sets of 25 reps. Once you have that down, add 10 pounds. It can be a medicine ball or just a plate. With the added weight drop your reps down to between 15 to 20. Continue to increase your weight. Since I’m a guy I use a 35 pound plate.

The end of the exercise should make it difficult to walk, that is a fleeting feeling. Don’t worry, relax and feel the benefits!


Go to Part 2 and add to the list of techniques that don’t work. Help save some out there that might take the wrong advice.

Smile Often

If you want a sure way of cutting your pectoral muscles then do push ups after a big chest day. This will cut the big muscles and reinforce those stabilizer muscles such as the triceps and minor pecs.

Fast, easy and convenient

Fast, easy and convenient

I subscribe to working out two to three body parts per workout. When it’s chest day it’s also triceps day. Bench press, Dumbbell bench, skull crushers, bar dips, flys, protraction and the tri-rope all workout the chest and tri’s. Once those muscles groups have had an opportunity to rest then (preferably at night) a quick series of push-ups does the work of “finishing” those muscles. Work your way up to 50 at a time doing three to four sets. The benefits are tremendous–Definition, increased size and better core workouts.

It’s nice to be out somewhere like a grocery store or the mall and someone flashes me an amazing smile. It has such a fantastic effect on me. My reaction to the smile is interesting as well; depending on who gave it to me. Sometimes I’ll give the smile right back. Sometimes I’ll include a mouthed “Hi, how are you?” Sometimes I’ll doubt that that smile was directed at me and look behind me—searching for who the lucky recipient of the smile is.  Either reaction we shouldn’t worry about smiling back. It has to be a quick reaction. We should remember to smile more.

Smile Often

Smile Often

Smiling does a few things:

  1. Affects our Sexiness A smile is a unique way of passing on powerful, positive energy to those people you encounter. You don’t even have to be super attractive or of model quality to do this. Most people when they smile for that one moment have bonus levels of attractiveness.
  2. Affects our Success A smile is associated with a person who smiles. Your smile will attract people to you like a magnet. People at your meetings will see confidence and be more attentive to what you have to say. Try it!
  3. Affects our Mood If you are down, frustrated or angry… try smiling. It’ll change your mood in a hurry. You’re in Control!
  4. Affects our Body Need drugs? Smiling releases endorphins. You know those natural drugs our body produces that make us feel good. It also lowers blood pressure and creates an unconscious calm.
  5. Affects our Surroundings It’s contagious. Pass the smile on. It starts with you and will probably change lives for that day—or at least change a few attitudes. People will smile at each other with your good example.

I drive a convertible and have tremendous opportunity to let the world see me smile. I want it known that I am enjoying being in the moment. I’m hoping I pass on that great energy to everyone. This is in contrast with a few other people, maybe driving convertibles, who ignore the world. Worse they have a twisted scowl on their face. This is injecting negative energy into the air. We can’t have that.

It doesn’t cost anything extra to smile. It pays back tremendously because it lifts people up.

You have to smile. Smile a lot. It may take practice. But Oh the benefits!

Smile it's easy

Smile it's easy