Massage

1. 1 - Find a comfortable position, either lying face down on a massage table or flat surface, or seated in a chair depending on the area being targeted.
2. 2 - Ensure the area to be massaged is accessible and free from clothing or obstructions.
3. 3 - Apply light pressure using the palms, thumbs, or fingers to the target muscle group, beginning with gentle strokes to warm up the tissue.
4. 4 - Gradually increase pressure using kneading, circular, or long gliding strokes to work deeper into the muscle tissue and release tension.
5. 5 - Focus on areas of tightness or knots, applying sustained pressure for 20-30 seconds to allow the tissue to release.
6. 6 - Return to lighter strokes to flush the area and promote circulation once tension has been addressed.
7. 7 - Repeat across all target areas, maintaining steady breathing and relaxing the muscles throughout the session.