This Massager is designed to fit comfortably into the palm and is suitable for massaging smaller muscle groups such as the biceps, triceps, quads, hamstrings, and calf muscles. Simply roll it back and forth over the chosen muscle group at a slow, steady rate as you search for tight and tender areas of the muscle. When you locate an area of tenderness, you can direct your massage efforts on that muscle group. alternating the rolling motion in 10 - 20 seconds intervals allows you to relax the muscle group and gradually build up tolerance. Experiment with different hand grips. Adjust the amount of pressure applied by varying your hand grip.