Trigger Point Release

You can learn more about the P-Knot and order one HERE .

You also can make your own homemade P-Knot by following the steps below!

Neck


Use a towel under the P-Knot for more comfort under base of skull
Hold positions above for 2 slow, deep breaths.
Practice 5 times for each position

Back

Helps fix excessive curvature of the back
Move your arms as if making a snow-angel
1-2 reps per vertebrae of the thoracic spine

Gluteus Maximus

Releases stiffness in the hips and the lower back
Sit on the P-Knot and perform slow forward/backward motions
Hold and apply pressure on any knots for 30-60 seconds.

Gluteus Minimus

Releases tension to reduce any discomfort in the hip region
Remain in clam shell position as you apply pressure underneath the p-knot
Perform small, circular motions with a p-knot or single tennis ball
Spend 3-5 minutes on each side.

Hamstrings & Calves

Improves flexibility for legs and lower back
Lean forward and squeeze the P-Knot with your hamstring and calves
Lower the P-Knot and squeeze again for full calf and hamstring release
Squeeze for 30-60 seconds for the upper, mid and lower calf and hamstring.

Foot

Releases pain and stress in the legs
Target the inner and outer sides of the foot
Forward and backward motions on the p-knot
Spend 2-3 minutes on each foot