Hi, former LMT here and very new to permies. This is good general advice for the self-massage. Another thing to keep in mind is if a particular muscle is giving you a problem, reboot it! This was and remains one of my favorite quick fixes. Trace out the muscle attachment to the bone. On either end of each muscle are proprioceptors, which tell the muscle where it is in relation to the body. This area might be very tender. Hold down with gentle, then increasing pressure for about 10-30 seconds, then slowly release, and then do a general massage of the muscle. The little bit of blood/O2 deprivation, and then having it come rushing back causes the receptors to reset themselves, and usually the muscle will be more compliant, less hurty, and able to go through more range of motion. Repeat a few times if necessary.
