Soft Tissue Mobilization
Use soft tissue work strategically: do 2–3 minutes before exercise if in pain to desensitize tissues, a little in the evening or within 10 minutes before bed to reduce soreness and improve adherence, and generally limit work on one tissue to about five minutes. During mobilization, keep breathing and use volitional contraction; if pressure is too much, back off, and at a stiff or uncomfortable spot, stop, contract the muscle for about four seconds, breathe in position, slowly relax with a long exhale, and repeat the contract-relax cycle two or three times.
“If I was in pain and I was about to exercise, a quick two or three minute intervention working on, let's call it desensitization of the tissues... that's a really low level into entry, safe, highly effective way for you to suddenly feel better.”