I know there were a lot of details in today's presentation. Here is a summery of the hands-on massage and stretching we covered today:

Upper trapezius

Shoulder rolls forward and backwards. Then put the hands in a "stick-em-up" position and do the rolls again. Each direction about 30 seconds.

Sternocleidomastoid (SCM)

Use both hands to brace the skin down under the collar bone. Look up and away from the side you are bracing to feel the stretch in your neck. You may add a tongue stretch by sticking your tongue out and away from the direction of your bracing hands. Hold about 30 seconds.

Temporalis

"Shampoo" the scalp. You may do this all over the scalp but the temporalis muscle is more above the temples and ear.

Traction up with fingers starting at the temples, both sides at the same time. You can pick multiple angles. You can add to this by slowly opening the jaw while tractioning up.

Masseter

This is your large cheek muscle. Using pads of the fingers start with circles. Use the same tractioning up technique as temporalis as you slowly open. 

For the intraoral part have clean hands, reach cross body and the thumb will go intraoral. You will squeeze the cheek muscle with the flat thumb pad and broad pressure of your first and/or second finger pad. Look for the tense parts of the muscle all over your cheek and hold any spot for 30 to 35 seconds. Pressure should still be comfortable. Be sure to explore towards the ear or joint to find the deep belly of masseter.