Use thumb pressure to break up the knotted area and decrease pain.
Trigger points are small areas in a muscle which "hold on" to pain and tightness by creating little knots in the "belly," or thick point, of the muscle. These lumps are tender to the touch, and can cause the entire muscle to become sore and tight. This can create pain symptoms that travel throughout the muscle and cause discomfort in other related areas of your body. To relieve the pain and tenderness, locate these trigger points and release them with manual pressure.
Instructions
1. Sit or lie in a comfortable position so that the area of trigger points or tenderness is exposed. Warm up the area with soothing gliding massage strokes using some mild palm pressure. Gradually increase palm pressure to moderate.
2. Run your thumb along the thick part of the muscle in the area of pain. Move your thumb in small circular motion slowly along the muscle to locate the tight area.
3. Apply moderate pressure directly into the knot. Press as hard as you can stand it. Hold the pressure until the small lump gives or releases. You may have to repeat this Step several times until the knot disappears.
4. Reduce muscle tightness further with moderate gliding palm pressure on the area.
5. Continue with circular thumb pressure along the rest of the muscle to determine if there is another trigger point. Repeat the steps until tightness is reduced.
Tags: palm pressure, thumb pressure, trigger points, your thumb