What’s the best massage technique to remove a knot ?

the knot is located under the left shoulder near the scapula. When massaged it makes this clicking sound and constantly aches. Been going on for two weeks and resulted from carrying heavy bags a long distance

Direct work on the area with pressure and friction up to your pain tolerance will be helpful. Find a corner of a wall or door frame to lean against. Bring your left arm across the front of your body toward the right shoulder; then with your right hand, grab somewhere around the upper arm/elbow of the left arm and assist the movement further to stretch the upper left part of your back. Once you have your shoulder-blade in this “open” and stretched position [this should help expose the tension underneath the shoulder blade], begin to lean against the corner of the wall/door frame to find the spot. Hold the pressure until the initial pain begins to fade (10 seconds – 2 minutes), then repeat as many times as necessary to give attention to all the spots. You will also want to consider the anterior (front) muscles of the shoulder girdle on the left side. Spend some time stretching (lengthening) the pectoralis muscles, the anterior deltoid and even the biceps. This may help reduce the overall amount of constant stress being put on the muscles of the upper back. As a longer term solution, begin doing resistance or stregthening exercises for the muscles in the upper back (pulling shoulder blades together, reverse flys, rowing, etc) and continue stretching the front of the shoulder(s). Also, find a good deep tissue massage therapist. I can only hope this helps…

Massage Therapy : Types of Muscle Knots

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