I Did These 5 Exercises to Banish Shoulder Knots Overnight… The Results SHOCKED Me!

Shoulder knots were wrecking my sleep and ruining my focus. No matter how I stretched or rubbed them, the tension kept coming back. It felt like carrying a backpack of bricks all day.

Fed up, I tested five simple exercises that claimed to loosen tight shoulders fast. I wasn’t expecting much—but what happened next completely changed the game. These moves didn’t just ease the knots… they helped me wake up pain-free.

If your shoulders feel stiff, tight, or just plain stuck, this might be exactly what you need. Let me show you what actually worked.

1. Overhead Reaches

Overhead reaches turned out to be a game-changer for releasing tension across the top of my shoulders. I often slouch at my desk, so this movement opened things up and made my posture feel lighter.

It’s simple but effective, stretching the muscles that tighten up from long hours on a computer. After a few reps, I noticed a gentle release, like the tension was peeling away slowly.

Doing this daily brought more comfort into my neck and upper back, especially in the mornings.

How to perform Overhead Reaches:

• Sit or stand tall with your back straight.
• Raise both arms slowly toward the ceiling while keeping your shoulders relaxed.
• Hold the stretch at the top for 3–5 seconds.
• Lower your arms with control and repeat 10–12 times.
• Focus on reaching through your fingertips without arching your lower back.

2. Shoulder 90/90

This move took me by surprise. It works deeper into the shoulder joint and helped loosen the knots around my scapula.

I could feel muscles activating that I didn’t even realize were tight. It’s not intense, but it brings a strong sense of release after a few reps.

Especially helpful before bed, this exercise improved my mobility over a few days. I felt like my upper body started to move with more freedom.

How to perform Shoulder 90/90:

• Stand tall and bend your arms to 90 degrees like a goalpost.
• Rotate your forearms forward, keeping elbows in line with shoulders.
• Return to the starting position and then rotate backward.
• Move in a slow, controlled manner for 10–15 reps.
• Avoid shrugging your shoulders while rotating.

3. Single Arm Wall Slides

This one felt incredibly targeted. Single arm wall slides revealed just how one-sided my shoulder tension really was.

Working one arm at a time helped me isolate knots I usually ignore. It felt like giving each shoulder individual attention, which made the results more noticeable.

After doing a few rounds, I could sense the muscles between my shoulder blades loosening up. It brought balance back into my upper body.

How to perform Single Arm Wall Slides:

• Stand with your back flat against a wall.
• Place one arm in a bent “L” shape against the wall.
• Slowly slide your arm upward, then return to the start.
• Perform 10 slow reps on each side.
• Keep your elbow and hand in contact with the wall the entire time.

4. Shoulder Circles

Shoulder circles seemed too basic at first. But I quickly learned that when done with focus, they’re deeply effective.

Moving in controlled circles helped increase blood flow and worked out stiffness without strain. I liked using this one as a warm-up before the other moves.

It wakes up the shoulder girdle and eases the crunching feeling I often get after working long hours at a desk.

How to perform Shoulder Circles:

• Stand or sit with your arms hanging naturally by your sides.
• Lift your shoulders and roll them forward in a slow, circular motion.
• After 10 reps, switch directions and roll backward.
• Focus on a full, steady range of motion.
• Breathe naturally and avoid hunching your neck.

5. Wall Angels

Wall Angels brought everything together. It’s a postural reset that works wonders when done right.

It helps realign the shoulders and smooths out knots from poor sitting habits. The slow movement against the wall activates deep stabilizer muscles and leaves a lasting sense of relief.

I used to overlook this one, but now it’s part of my regular routine. It’s perfect for ending a long day.

How to perform Wall Angels:

• Stand with your back, head, and hips against a wall.
• Bend your arms like goalposts and press them flat against the wall.
• Slowly raise your arms upward, then lower them back to the starting point.
• Keep your back and arms in contact with the wall the entire time.
• Perform 8–10 slow, controlled reps.

Final Thoughts

I didn’t expect these simple exercises to have such a noticeable impact. Each one brought a different kind of relief and taught me more about where I hold tension.

The more I practiced, the more I understood how to move without pain. Shoulder knots are stubborn, but they can be managed with consistency and intention.

Try these moves daily, and you might be just as surprised by the results as I was.