​Step 1 - Pin it

• Apply pressure to the "tight" area 
• ​Now do nothing - your challenge is to sink as deep as is possible
  
• Use your breathing to control your nervous system ( belly breathe or breathe out for twice as long as breathing in)
  

Step 2 - Shear it

• Without releasing the pressure add a stretch ( pull the muscle through under the pressure)
• try to keep the muscle relaxed as you ​try to length it

rolling

 start @ 3 min