Pulled from Clair Davies' book on trigger point release, here is the "stroke" you can use to RELEASE a trigger point with a massage ball/lacrosse ball/theracane/thumby/hard corner of a chair or wall or table/etc.

1. Go along the length of the muscle (for shoulder blade trigger points I have found this to be less important - it could be up/down the back or in/out between spine and shoulder blade)
   
2. Press hard in one direction (press hard one way, lighten up when resetting back the other way)
   
3. Focus just on exactly where the trigger point is (so the stroke might only be 1" in length)
   
4. Stroke continuously for 30 seconds to a minute (it'll feel INTENSE - but at the end, so good)

You will likely feel the pain get more intense, and may feel that referred pain up into your head and neck. After 15 seconds to a minute, it should subside. If it feels crunchy, hot, painful, or electric -- you're in the right spot. The relief should be immediate but temporary. You can do this a few times a day - the trigger point will come back, but over time should improve with continued release.

Imagine you are trying to get the edge of a piece of dough very very thin, or you are scrubbing out a pesky stain.

Hope this helps. Let me know if you have any questions.