Find trigger point and place the BACK-U-PRESSURE Massage Therapy Ball between the trigger point and a hard surface such as a (wall, floor, chair etc) for resistance. Apply your pressure on the ball to the trigger point and use the deep stroking massage technique described below.
The following are excerpts taken from The Trigger Point Therapy Workbook, Second edition 2004 Claire Davies NCTMB.
The safest and most effective method of trigger point therapy, according to Travell and Simons, is deep stroking massage applied directly to the Trigger point. Its directness makes deep stroking massage nearly effective as injection and actually superior around blood vessels and nerves where injection can be too dangerous to use. Deep stroking massage is obviously the method most adaptable for self-treatment. (1999, 141-142: Danneskiold-Samoe, Christansen, and Andersen 1986, 174-178)
Patience is the key Trigger point release on their own when they get frequent daily treatment that follows the guidelines given below. You will be surprised at how well this simple routine works. Treatment failures are usually the result of being too aggressive or simply treating the wrong spot.
Use deep stroking massage not static pressure Massage with short, repeated strokes. Do the massage strokes in one direction Do the strokes slowly Aim at a pain level of seven on a scale of one to ten Limit massage to six to twelve stroke per trigger point. Work trigger point six to twelve times a day If you get no relief you may be working the wrong spot.
NOTE: Work deeply and slowly, using very short strokes and no more than one stroke per second. The massage stroke doesn't need to be more than an inch and a half long. It only needs to move from one side of the trigger point to the other. No more than 15 to 20 seconds per session.
The follow link is for excerpts from "The Trigger Point Therapy Work Book, Second Addition, 2004 Claire Davies, NCTMB". This book in its entirety is recommended reading for all who want to self manage pain through Trigger Point Therapy.