Sounds like you may not have been in the right spot if you were feeling pain that lingered for an hour.
Pain is your body’s way of letting you know that something is wrong or that you are not in the intended spot.
You should not have lingering pain after doing an mwod.
Adhesions need to tear to clear up an area.
You’ll start to know the difference between feelings of pain that is bad and feelings of tightness. You will know your body more and know what feelings are ok and which ones are not based on what is the area is normally like for you.