Using the GoFit Muscle Massage Hook is easy. First, hold the hook by its hand grips. Then, place the rounded knobs on the sore trigger points of your body. Slowly apply pressure as you move the hook around the area. You can adjust the pressure according to your comfort level. Remember, don't use too much force at once, especially if you're new to self - massage. When you're done using it, clean the hook with a soft, damp cloth. Store it in a dry place away from direct sunlight. This way, you can keep your Muscle Massage Hook in good condition for a long time.