The, "correct" way to preform self myofascial release is to find the most tender spot of the muscle (which indicates muscle hypertonicity) and apply pressure (with the roller, ball, etc.) for a minimum of thirty seconds. This will increase Goldi tendon organ (GTO) activity and decrease muscle spindle activity. Increasing activity of the GTO and decreasing activity of the muscle spindle will cause an autogenic inhibition response, causing the body to reset the proprioceptive mechanisms of the soft tissue. With all of the reset, the body can return to its normal and comfortable positions that will generate the greatest force when given a load.
In simple terms, you experience, "trauma" when working out or playing a sport or placing a stress on the body which causes the fascia to tighten into, what we know as, knots. In the same way a massage helps, placing a pressure on that knot for an extended period of time will cause signals to be sent to the brain, which then send signals back to the muscle/fascia to loosen back up and re-align in their original position. That is what we want haha
Hope that helps! I, like others mentioned above, do both ways as well, just because the constant rolling back and forth feels good to me. I always make sure I rest the roller on the tender spot for some time though.
I hope I could help! Good luck with recovery and SMR! Happy Training!
