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For whatever reason, your brain is what chooses to hold tension in a muscle. Typically this is an effort to protect you from something, such as a stressful situation or instability and weakness from a prior injury. It may even be a learned habit of the muscle from being in a shortened position consistently for a longer period of time (i.e. being slumped in front of your computer or looking down at your phone).
"Releasing" a muscle means getting a tense and partially contracted muscle to let go of the contraction, where the muscle relaxes and begins to soften. There are 3 main variables that YOU will control that will have an impact on how effectively you release tension in your muscles when using the Range (and our other muscle release products).
1. Pressure
Contrary to what you may think, more pressure is NOT always better. Remember how your brain keeps muscle tense in an effort to protect you from something? You don't have to cause any pain in order to "make things better." Using too much pressure at first may cause your brain to feel like the Range is a threat (which it is not), where it tenses up even more to prevent the Range from sinking in and doing its job.
The solution: scale the pressure to your individual needs
The right amount of pressure is one that "hurts so good" where you can completely relax and take deep breaths (breathing covered in more detail below). The best approach is to ease yourself into the pressure of the Range. Try using it with a modified technique with a lower level of pressure first and see what that feels like in different spots within the "release zone" of your neck, chest, and upper traps (or elsewhere on your body). That may be enough pressure for you to get started and get a release.
As you become more comfortable using the Range, you may explore ways to increase the pressure. This could mean leaning more of your body weight into the tool when using it against the wall or removing your hands from behind your head when lying over the Range on the ground (for your neck). Try different things out and see how that influences the pressure applied to your muscles.
2. Time
The length of time that you maintain pressure into a tight spot is important. The minimum amount of time you should hold the pressure is 90 seconds. If you don't hold the pressure for long enough, you might not give your brain (and nervous system) enough time to sense what is happening and send signals to allow the muscle to relax. This obviously would reduce the effectiveness of the release.
Use the 30-90 rule: when to try a different spot and when to keep holding pressure
When you first apply pressure to a tense muscle, it may be pretty intense even with a moderate amount of pressure. The intensity of the pressure may even feel like it increases during the first 30 seconds, but this should get better over time as you relax and breathe. If you've chosen the right amount of pressure for your body, you should be able to get close to being completely relaxed and breathe normally during this time.
If the intensity of the pressure does NOT start to decrease (or you are feeling additional discomfort) by the 30 seconds mark, that particular spot is likely not ready to release today. Come off of the tool, move the tip into a slightly different spot, and try again (time goes back to 0 seconds). You may even try the same spot if you choose, but use a modification to reduce the pressure. Remember, the brain needs to feel safe in order for it to let the muscle release.
If the intensity of the pressure begins to decrease by the 30 seconds mark, you are on the right track. Continue to hold the pressure for at least 90 seconds in this spot (without moving or rubbing) and feel the tips of the Range begin to sink in a little deeper with each breath. Do this even if you feel like most of the pressure is gone so you get the full benefit of the release.
At the 90 seconds mark, if you feel like the muscle can relax and soften a little more, then you may continue to hold the pressure longer (for as long as you'd like). At some point, you should feel that the muscle tone has not changed as you keep applying pressure. When you've hit this plateau, then you know it is time to come off of the tool because that spot is done being released for today.
From there, you may either try a different set of tips with the Range or move it to a totally different spot. For every new spot that you apply pressure, the clock starts over at 0 seconds and you'll repeat this process following the 30-90 seconds rule. We recommend exploring 2-3 spots in each area of the body that is feeling tense.
3. Breathing
The way you breathe when releasing your muscles is also very important. Your breathing pattern is a way for you to create a parasympathetic response for your nervous system. This allows the body to relax, and get out of "fight or flight" mode to help reduce muscle tension and stress. As we mentioned earlier, the initial pressure of the Range may feel pretty intense. Do your best to take deep, slow and controlled breaths over the course of the 90+ seconds.
Your goal: slow down your breathing to speed up the potential for muscle release
Your ability to breathe slowly and with control helps tell your brain that you are safe. If it helps to think about it, try for a silent inhale through your nose for at least 4 seconds. Feel your entire torso expand in all directions with each inhale. Then, sloooooowwwly let all of the air out as you exhale (through your nose or mouth is fine) for at least 6 seconds. Exhale as if you are silently fogging up a mirror.
Repeat this slow and controlled breathing pattern for as long as you apply pressure to the different areas of your body with the Range. Over the course of the 90+ seconds, this combination of pressure, time, and breathing allows the nervous system to relax the muscles and begin to let go of tension. The pressure should feel less and less as time goes on, and you may feel the tips of the Range sink in deeper on each slow exhale.