How Can I Keep Knots from Forming in My Neck and Shoulders?

If you want to keep creaks from forming all over your body, stop sitting like a caveman at work. Hunching in front of a screen keeps muscles contracted, restricting bloodflow and oxygen and forming knots.

Use an adjustable chair with armrests "so you aren't wearing your shoulders as earrings," says Julie Zuleger, Ph.D., a lecturer in human kinetics and health education at the University of Wisconsin at Oshkosh. Also, keep your screen 15 to 24 inches away and adjust fonts so you won't lean in to read, she says. Then do these stretches three or four times a day. Hold each for 15 seconds.

Tilt your head right, then left. Bring your chin to your chest and hold; then gently look up at the ceiling. Rotate your head to the right, then the left.


Clasp your hands and push up. Hold, release, and repeat three to five times. Then stand, arms up. Bend at your waist to your right, hold, and repeat left.


Interlace your fingers behind your back. Inhale and pull your arms back and up while sticking out your chest. Hold, and release. Do it three to five times.