The ridge running from the base of your skull down to the top of your shoulder. Focus on the midpoint of the ridge — most people carry their worst knots here. Also the junction where the neck meets the shoulder top.

Place ball between shoulder and wall. Lean in and hold on tender spots. Slow passes only — no fast rolling. For massage gun: low-medium speed across the ridge.

The muscle running from the top inside corner of your shoulder blade up to the cervical vertebrae. The hotspot sits just above and behind where the neck meets the shoulder — often felt as a deep ache when turning your head.

Ball against wall at the back corner of the neck/shoulder junction. Turn head slightly away from the side being worked — this slackens the muscle and allows deeper access. Hold on tender spots, breathe.

Beneath the larger chest muscle, attaching to ribs 3–5. The hotspot is just inside the front of the armpit, slightly below the collarbone. Press inward and slightly downward — you'll know when you've found it.

Lacrosse ball against wall just inside the front of the armpit. Lean in gently — this area is sensitive. Low pressure, sustained hold. Massage gun on lowest setting only. Can also use fingers pressing directly.

The broad chest muscle. Key spots are along the sternal border (where chest meets breastbone), the mid-belly of the chest, and the attachment near the front of the armpit. Work in sections — sternal third, middle, then lateral.

Lacrosse ball against wall across the chest. Slow horizontal passes, pausing on tender areas. Foam roller can be used lying face down with the roller across the chest. Breathe into the pressure.

The front portion of the shoulder cap. The main trigger point sits at the front face of the shoulder, just below the collarbone attachment. Often refers pain down the front of the arm when compressed.

Ball against wall at the front of the shoulder. Apply moderate pressure and hold. Massage gun at medium speed across the front shoulder head. Arm should be relaxed at your side — not lifted.

The broad back muscle sweeping from the lower spine up to the upper arm. Primary trigger points sit in the mid-lat belly (alongside the ribs, roughly bra-line height) and near the armpit attachment at the back of the shoulder.

Lie on your side, roller under the armpit area. Slow roll down the side of the back, arm extended overhead. Pause on tender spots. Lacrosse ball against wall for more pinpoint pressure at the armpit attachment. 30–60 seconds each side.

Lives in the triangle of the shoulder blade (scapula), below the spine of the scapula. The trigger point hotspot is the middle of the shoulder blade — deep pressure here may be felt around to the front of the shoulder as well.

Ball against wall, positioned over the shoulder blade area. Cross your arm across your body — this rotates the scapula and exposes the muscle for better access. Lean in and hold. This is often deeply tender.

The muscles along the palm side of the forearm, from the wrist up toward the inside of the elbow. Key spots: 1–2 inches below the elbow crease (often the tightest), and mid-forearm belly. Often tender in clients who type, drive, or grip heavily.

Forearm face-up on a table. Use lacrosse ball or opposite thumb and press down the forearm belly slowly. Massage gun at low speed along the muscle belly — avoid directly on the wrist joint or elbow crease.

The muscles along the back of the forearm, from the outer elbow down toward the wrist. The hotspot is typically 1–3 inches below the outside of the elbow — often referred to as the "tennis elbow" zone even in non-tennis clients.

Forearm face-down on a table. Lacrosse ball or thumb pressing down and along the extensor belly. Massage gun at low-medium speed. Fist gently closed during release — keeps the muscle accessible without guarding.

The belly of the bicep, midway between the shoulder and elbow — on the front of the upper arm. The trigger point typically sits in the middle third of the muscle belly and may refer achiness toward the shoulder or down into the elbow bend.

Arm relaxed at your side or resting on a surface. Massage gun at medium speed down the belly. For more targeted release, use thumb or ball pressed against a wall. Elbow slightly bent reduces guarding and allows deeper access.

The muscles running alongside the thoracic spine (mid-back, roughly T1–T12). Key spots are the bands of muscle either side of the spine, especially at the mid-back junction (around bra-line height) and the upper thoracic area between the shoulder blades.

Foam roller perpendicular to the spine, hands behind head supporting neck. Roll in segments — upper, mid, lower thoracic — pausing on stiff areas. "Peanut" (two balls taped together) targets the tissue either side of the spine more precisely.

The muscles running along either side of the lumbar spine (lower back). Focus on the thick muscle column either side of L1–L5, particularly the area just above the iliac crest (top of the hip bone) where they commonly accumulate tension.

Foam roller under the lower back, feet flat. Do not roll directly on the lumbar vertebrae — position the roller slightly off-centre to target the muscle column. Lacrosse ball against wall for pinpoint work. Massage gun at medium speed along the paraspinals.

Deep muscle between the lower rib and the top of the hip, at the side of the lower back. The trigger point is in the notch between the last rib and the iliac crest, just lateral to the spine. Often the culprit behind "one-sided" lower back pain.

Ball against wall, positioned at the side of the lower back just above the hip. Lean in — this can be deeply tender. Hip slightly dropped on the working side to slacken the QL. Hold and breathe. Massage gun at low-medium speed.

The psoas runs from the lumbar spine through the pelvis to the inner thigh. Access it just inside the hip bone (ASIS), pressing in and slightly downward. The trigger point is often 2–3 inches inside and below the hip crest. This is a deep, sometimes intense release point.

Lying face down on a foam roller positioned across the front hip crease. Slowly lower onto it, breathing into the pressure. Alternatively, lacrosse ball on the floor. Avoid pressing directly on the spine. This muscle releases slowly — hold 45–90 seconds.

The TFL muscle sits at the front of the outer hip, just below and in front of the hip bone. The IT band runs the full length of the outer thigh. Focus release on the TFL belly itself (outer hip) and the junction where the IT band meets the outer knee — not the full band, which is a tendon and doesn't release from rolling.

Lie on your side, roller under the outer hip/upper thigh. Slow passes, pausing on tender areas. For TFL specifically: ball against wall at front-outer hip, slightly below the hip crest. Focus time on the muscle, not the full IT band length.

The fan-shaped muscle on the outer upper hip, above the greater trochanter (bony hip bump). Trigger points are common in the middle and posterior portions — press in just above and behind the bony hip, spreading across the upper outer glute area.

Ball against wall, side of outer upper hip. Lean in and find tender spots — hold. Can also be done on the floor lying on the ball. Massage gun at medium speed across the glute med area. Cross the opposite leg to rotate and access deeper fibres.

The piriformis sits deep beneath the glute max, running from the sacrum to the outer hip. Trigger point is found in the centre of the buttock, approximately halfway between the tailbone and the hip socket. Pressure here may refer sensation down the back of the leg.

Sit on a lacrosse ball on the floor or chair, positioned in the centre of the buttock. Cross the ankle of the same leg over the opposite knee — this figure-4 position rotates the hip and gives direct access to the piriformis. Hold and breathe. Don't roll aggressively.

The inner thigh muscles from the groin attachment down to the inner knee. Primary trigger points are in the upper third of the inner thigh (close to the groin) and the mid-belly of the adductor magnus. Often neglected but a significant driver of knee valgus.

Lie face down with one leg out to the side, roller under the inner thigh. Slow passes from groin to knee, pausing on tender areas. Lacrosse ball on the floor for pinpoint work higher up near the groin. Keep the foot relaxed — no active flexion.

The front of the thigh. Key zones: the mid-belly of the rectus femoris (centre of the thigh, midway between hip and knee), the outer sweep of the vastus lateralis (outer front thigh), and the area just above the knee cap where tightness impairs full flexion.

Lie face down with roller under the front of the thigh. Slow passes from hip to just above the knee. For the vastus lateralis — roll slightly to the outer thigh. Flex and extend the knee slightly while on tender spots for active release.

The back of the thigh from the sit bone (ischial tuberosity) to just below the knee. Common trigger points: the proximal attachment near the sit bone (often the sorest after heavy deadlifts), the mid-belly of the biceps femoris (outer ham), and the medial hamstrings near the inner knee.

Sit on the roller with it under the back of one thigh. Cross the opposite leg on top to increase pressure. Slow passes from just below the sit bone to above the knee. For the sit bone attachment specifically — lacrosse ball on a chair or box. Massage gun at medium speed.

The back of the lower leg. Primary trigger points in the medial (inner) belly of the gastroc about midway between knee and heel, and in the soleus slightly deeper and lower. Calf tightness is a common but underaddressed contributor to knee tracking issues and limited squat depth.

Sit on the floor, roller under the calf. Cross opposite leg on top for more pressure. Rotate the lower leg slightly inward and outward while on tender spots to access different fibres. For the soleus specifically — position the roller lower, closer to the heel.

Running along the outer lower leg, from just below the knee to the outer ankle. Trigger points are typically in the upper half of the outer leg, below the fibula head. Overactive in clients with history of ankle sprains or those who pronate.

Side-lying with roller under the outer lower leg. Slow passes from just below the knee down toward the ankle. Avoid pressing directly on the fibula bone — keep pressure on the muscle belly just in front of it. Massage gun at low speed.