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

居家方案

居家方案

总览图解
第一步：选择身体区域

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