Unknot Your Back: A gentle daily practice for the tight, aching mid-back
Theo Grant · narrated by Miles Hartley
2026
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That deep ache between the shoulder blades rarely comes from one bad day, it builds from hours of sitting and reaching forward. This is a plain, steady approach to loosening it: which muscles actually hold the tension, a short sequence of moves that can be done daily without special equipment, how breathing changes the release, and why consistency matters more than intensity. Simple, calming, and easy to return to.
18 chapters
- 1Where We Start5m
- 2Chapter 1: The Knot Isn't the Enemy12m
- 3Chapter 2: What's Really Tangled Back There11m
- 4Chapter 3: How the Knot Gets Tied14m
- 5Chapter 4: A Breath to Loosen the Rope14m
- 6Chapter 5: Little Moves, Often13m
- 7Chapter 6: Setting Up Your Corner of the World13m
- 8Chapter 7: The Warmth That Undoes a Knot13m
- 9Chapter 8: A Little Pressure, Kindly Applied12m
- 10Chapter 9: The Vinegar Soak Your Grandmother Knew13m
- 11Chapter 10: A Warm Cup for a Calmer Back14m
- 12Chapter 11: The Rub That Eases the Ache12m
- 13Chapter 12: Letting the Day Unwind14m
- 14Chapter 13: Stringing It All Together13m
- 15Chapter 14: When to Let Someone Else Look15m
- 16Conclusion3m
- 17About the Author1m
- 18What to Read Next1m
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