1

Warm Up (3-5 min)

Apply heat to target area to increase blood flow and tissue pliability
2

Self-Release (5-8 min)

Use pressure tools on identified trigger points — hold for 60-90 seconds each
3

Stretch (3-5 min)

Gentle sustained stretches of the treated muscles — 30-60 seconds per stretch
4

Strengthen (3-5 min)

Light isometric or eccentric exercises for the affected muscle group
5

Cool Down

Ice if needed for acute soreness, gentle movement to maintain range

自宅でのセルフケア計画

自宅でのセルフケア計画

概要図
ステップ1：気になる部位を選ぶ

主に気になっているのはどの部位でしょうか？