12/12/2025
Most of us feel that annoying “knot” near the shoulder blade after long hours at a desk, but it’s rarely just one tight muscle.
It’s usually a mix of reduced neck movement, joint stiffness, and overworked upper-traps/levator scap trying to stabilise your head.
This simple mobility sequence:
chin tuck → gentle look up → slow side-to-side rotation,
helps restore the movement your neck hasn’t had all day.
What the evidence supports:
• Jull et al., 2018 Chin-tucks activate deep neck flexors and reduce upper-trap load.
• Falla et al., 2019 Upper-trap overactivity is strongly linked with perceived “knot” or tension sensations.
• Mejia-Hamilton et al., 2020 Cervical rotation improves cervical–thoracic mobility and reduces myofascial tension.
• Kim et al., 2021 Simple cervical mobility drills reduce muscle guarding and improve comfort.
Save this one for the end of your workday.
