Identify the tight muscle groups and the activities that aggravate them
Reduce repetitive strain and poor posture that keep the muscles guarded
Use gentle heat to...
Rest the affected muscles
Use gentle movement or light stretching
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Stay hydrated
Get...
Apply heat to the area for 15–20 minutes
Use gentle stretching of the affected muscle
Massage the knot with steady, moderate pressure
Try self-myofascial release with a...
