Written Instructions:
TVFM: Transverse Friction Massage
- Place the middle finger on top of the index finger and bring it to the opposite collar bone. (ex: left hand to the right collar bone if the right side is the side needed to be worked on)
- Drop the fingers down into the muscle just above the collarbone and close to the neck. Tilting the head to the opposite side will elongate the tissue and makes it easier to locate.
- Apply good pressure into the muscles and move the fingers back and forth in a side to side motion into the muscle for 30 seconds.
- Move the fingers out a centimeter (following the collar bone line) and repeat for an additional 30 seconds.
- Typically these muscles can be tender so apply as much pressure into the tissue as tolerated.
- Repeat this exercise to both sides, twice a day (ex: morning and evening), every day!!
MRT: Muscle Release Therapy
- Start by lifting the shoulder and tilting the head to the side that needs to be worked on (ex: if the left side needs to be worked on then lift the left shoulder and tilt the head to the left– left ear to left shoulder)
- Using the middle and index fingers together push into the tissue, holding firmly, and then drop the shoulder down to neutral and tilt the head in the opposite direction as you elongate the tissue under your firm fingers.
- Repeat the above steps, making sure to pick a new spot on the tissue each time, 6 different spots, both sides, once a day.