How to massage
There are different . One way is to simply press down on the trigger point for 15 - 60 seconds at a time and then releasing the object slowly. You can also apply small but gentle kneading stokes forward and backward or in a circular motion to the tensed up muscle to relax it. If you know which direction the muscle fibers run massage it in that direction to get the knots out of it. If you don't know it's also fine as anything will do.
When applying pressure to the muscle don't press down to hard. You want t relax your muscle not tense up in pain. On a scale of 1 - 10, 1 being painless and 10 be intolerable, aim for the 4 - 6 range. If the pressure feels satisfying and relieving you're on the right track. If massage can be described as having a conversation with your nervous system, you want to have a friendly tone. Screaming at your muscles or being rude would leave you gnashing on our teeth and this means you're pressing too hard on your trigger points and need to be gentler.
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