P-Knotting Your T-Spine

1x Repetition, 120 Seconds

p-knottingforbackThe T-Spine (mid spine) is the longest section of the spine that bridges the lumbar and cervical sections of the spine.  In our society today, the T-Spine is mostly flexed and rarely extended.  As a result, many symptoms occur such as Thoracic Outlet Syndrome, neck pain, headaches, shoulder pain, lower back pain and breathing issues.

P-Knotting the T-Spine deactivates the overused flexion of the T-Spine and helps to deactivate the musculature that rolls our shoulders too far forward.  An over-flexed T-Spine will dictate the center of gravity of your body, giving you a forward lean which relates to your hip position by pulling you into an anterior pelvic tilt, as well as a forward face lean, which offsets the weight of the skull, ultimately pulling on your posterior neck muscles. Deactivate your over-flexed T-Spine to lift your rib cage.  You will breathe easier and appear as if you have lost stomach fat.

Before You Begin

Stand tall and puff your chest out.  Reach your arms out in a yawning type stretch.  Notice what is tight.

VARIATION 1

Lay down on the floor so that your knees are bent and feet are flat on the floor with the P-Knot positioned at the base of your shoulder blades. Keep your glutes on the floor.  Use a couch or chair if needed to help with decent and accent.

VARIATION 2

Stand against a wall position the P-Knot at the base of your shoulder blades.  Keep your glutes against the wall.

VARIATION 1

  • Try to ‘hinge’ over the P-Knot so that the back of your head rests on the floor.
  • Brace your neck if needed by putting your hands behind your head to help hold and guide the head to the floor. (If you are still unable to achieve this position, use a pillow to support your head rather than the floor.)
  • Once you are in position, reach up to the ceiling or sky to pull your shoulder blades away from the P-Knot.  Breathe deeply five times, pull your rib cage up with each breath, and relax or “sink” into the P-Knot.
  • After 5 deep breathes, hug yourself by reaching around to grab the back of each shoulder. With this big self-hug, begin to slowly rock up and down an inch each way by driving and pulling through the heels to massage the musculature around your shoulder blades and up and down your T-Spine.  Subtley side to side rocks will also help to relax the area.  Gently roll to the side to get off the P-Knot when you are done.
  • Try to reposition the starting point of the P-Knot, lift your Glutes off the floor, or shift your weight so that more pressure is on one side of your spine.  The many ways to use the P-Knot are endless, so enjoy!
  • You may experience a few shifts or “cracks” when P-Knotting this area, but as you will discover, these naturally occurring shifts leave you feeling less anxious, more upright, and induce an easier and fuller breathe.

VARIATION 2

  • Try to ‘hinge’ over the P-Knot so that the back of your head rests against the wall.  If you are unable to achieve this position, do not force it.
  • Reach straight out with both arms to pull your shoulder blades away from the P-Knot.  Breathe deeply five times, pull your rib cage up with each breath, and relax or “sink” into the P-Knot, leaning harder against the wall.
  • After 5 deep breathes, hug yourself by reaching around to grab the back of each shoulder. With this big self-hug, begin to slowly rock up and down an inch each way by driving and pulling through the heels to massage the musculature around your shoulder blades and up and down your T-Spine.  Subtle side to side rocks will also help to relax the area.  Try to reposition the starting point of the P-Knot higher or lower on your back.
  • You may experience a few shifts or “cracks” when P-Knotting this area, but as you will discover, these naturally occurring shifts leave you feeling less anxious, more upright, and induce an easier and fuller breathe.
Ethan Plante
Ethan Plante

Ethan's primary role is educating P-Knotters. His favorite P-Knot Move is the Grab and Pull in the hamstrings from a deficit using a UniSphere.

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