Trigger Point & Muscle Knot Release Guide
Choose a Muscle Group
Select an area below to see common trigger points and release instructions.
Basic Release Techniques
These are general guidelines. Always listen to your body and stop if you feel sharp pain.
Using a Massage Ball (e.g., Lacrosse Ball)
Place the ball between your body and a firm surface (like a wall or floor). Gently roll your body over the ball to apply pressure to the trigger point. Hold on a tender spot for 20-30 seconds, or until you feel the muscle release. Breathe deeply.
Using a Foam Roller
Position the foam roller under the target muscle group. Use your body weight to apply pressure and slowly roll back and forth along the length of the muscle. When you find a tender spot, pause for 20-30 seconds. Avoid rolling directly over joints or bones.