How to Use a Massage Gun: 12 Basic Techniques for the Whole Body

Do you wish to relieve your sore again muscle groups or ease post-workout stiffness with a therapeutic massage gun? Then you definitely’re in the correct place! We’ve put collectively a information on the way to use a therapeutic massage gun the correct manner—whether or not you’re an athlete or simply searching for muscle aid. Study the fundamental guidelines and key strategies to enhance restoration, loosen tight muscle groups, and help your lymphatic system.

What’s a therapeutic massage gun?

A therapeutic massage gun is a transportable system that works on the precept of percussive remedy. This method makes use of speedy oscillating actions that penetrate deep into the muscle tissue. It helps promote blood circulation, delivering oxygen and vitamins to the muscle groups, whereas additionally aiding within the removing of waste merchandise. Because of this, it contributes to quicker restoration, ache discount, elevated vary of movement, and should even assist cut back the looks of cellulite.

These self-massage units are available in numerous sizes, shapes, and designs. The most well-liked are the classic (powerful) or compact (mini) therapeutic massage weapons. Each usually supply a number of depth ranges and include a number of therapeutic massage head attachments, which you’ll select primarily based on the physique half you wish to give attention to. Should you choose a high-quality mannequin with sufficient energy, a therapeutic massage gun can be appropriate for back pain and different areas of the physique. ^[1–2]

The whole lot about the advantages of therapeutic massage weapons may be discovered within the article: Massage Guns: 5 Ways They Can Benefit Everyone, Not Just Athletes

Learn how to Select a Therapeutic massage Gun?

Should you’re interested by getting a therapeutic massage gun, contemplate these components:

• Energy and Depth: Examine if the therapeutic massage gun has adjustable depth ranges to swimsuit completely different therapeutic massage wants.
• Noise Degree: Some therapeutic massage weapons may be noisy, which may be disruptive. Search for fashions with quiet operation for a extra snug expertise.
• Battery Life: The runtime on a single cost is essential, particularly should you plan to make use of it for longer or extra frequent classes.
• Weight and Ergonomics: Lighter and ergonomically designed fashions are simpler to deal with and permit for longer use with out hand fatigue. Mini therapeutic massage weapons are extra transportable, which makes them best for journey.
• Equipment and Attachments: Totally different therapeutic massage head attachments are designed for particular muscle teams. Ensure that the chosen mannequin contains attachments that fit your wants.

Fundamental attachments for therapeutic massage weapons

• Spherical (Ball) Attachment: Again, shoulders, arms, hips, glutes, quadriceps, hamstrings, calves.
• Fork Attachment: Areas with tendons and ligaments, similar to alongside the backbone or shins.
• Flat Attachment: Again, chest, forearms.
• Bullet Attachment: Set off factors, deep muscle tissue.
• Golden Finger Attachment: Trapezius muscle, deep muscle tissue.
• Wedge Attachment: Space of the backbone, shoulder blades, shins.

7 Key Ideas for Utilizing a Therapeutic massage Gun Appropriately

Earlier than you begin utilizing the therapeutic massage gun, be sure to familiarize your self with the primary security pointers. This can show you how to keep away from negative effects, similar to bruising of muscle groups or bones, and make sure you use it successfully. ^[3–4]

1. Select the correct therapeutic massage head attachment: Choose the attachment form primarily based on the realm you wish to therapeutic massage.
2. Select the depth: Begin at a decrease pace and step by step enhance to greater ranges.
3. Discover a snug place: Lie down or sit in a manner that feels snug and permits the muscle being massaged to loosen up.
4. How typically and for a way lengthy to make use of a therapeutic massage gun: Therapeutic massage one space for 30 seconds to 2 minutes. All through the day, you possibly can repeat the therapeutic massage of 1 space 1–2 instances. Total, restrict your complete therapeutic massage time to fifteen–20 minutes per day.
5. Therapeutic massage solely muscle groups: Keep away from the top, neck, bones, joints, backbone, and areas with bruises or different accidents.
6. Concentrate on contraindications: When do you have to not use a therapeutic massage gun? You probably have inflammatory illnesses, thrombosis, varicose veins, neurological circumstances, hypertension, coronary heart or musculoskeletal issues, or are taking blood-thinning medicines. Ensure that to seek the advice of your physician concerning the suitability of utilizing a therapeutic massage gun. Girls ought to keep away from utilizing a therapeutic massage gun throughout being pregnant resulting from hormonal modifications and the impact of therapeutic massage on blood circulation.
7. Use it on the proper time: It’s appropriate earlier than and after a exercise or anytime through the day. Nevertheless, keep away from utilizing it instantly after intense power coaching, a long term or different endurance actions.

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12 Efficient Therapeutic massage Gun Methods for the Entire Physique

Are you trying to get a full-body therapeutic massage or simply give attention to drawback areas just like the traps or again? We’ve put collectively a listing of one of the best suggestions and strategies with a massage gun for each the higher and decrease physique. You may create your personal therapeutic massage routine and do it comfortably at house. Nevertheless, should you want a extra thorough therapeutic massage, particularly on your again, ask your accomplice or a member of the family to assist.

1. Trapezius Therapeutic massage

• Beginning Place: Sit on a mat in a cushty place, similar to cross-legged. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, begin massaging the left trapezius, and vice versa. Place the therapeutic massage head attachment on the muscle and therapeutic massage the realm between the shoulder and neck. Focus solely on the muscle, avoiding the collarbone and neck. Therapeutic massage one aspect first, then swap to the opposite.
• Different appropriate attachments: Bullet, Golden Finger.
• Tip: Strive massaging your traps after a protracted day on the laptop, a mentally exhausting day, or a visit with a heavy backpack.

2. Shoulder Therapeutic massage

• Beginning Place: Sit on a mat in a cushty place, similar to cross-legged. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, begin massaging your left shoulder, and vice versa. Place the attachment on the muscle and use round motions to therapeutic massage the deltoid muscle. Focus solely on the muscle, avoiding the shoulder joint. Therapeutic massage one aspect first, then swap to the opposite.
• Different appropriate attachments: Flat, Bullet.
• Tip: Strive massaging your shoulders a while after an higher physique exercise, swimming, volleyball, basketball, or racket sports activities.

3. Biceps Therapeutic massage

• Beginning Place: Sit on a mat in a cushty place, similar to cross-legged. Seize the therapeutic massage gun with one hand and fasten the flat therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, begin by massaging your left arm. Relaxation it in your leg to loosen up and gently bend it on the elbow. Place the therapeutic massage head attachment on the bicep and start massaging with round motions. Focus solely on the muscle, avoiding the humerus, elbow crease, and elbow. Therapeutic massage one arm first, then swap to the opposite.
• Different appropriate attachments: Spherical, Bullet.
• Tip: Strive massaging your biceps a while after an upper body workout, racket sports activities, climbing, or rowing.

4. Triceps Therapeutic massage

• Beginning Place: Sit on a mat in a cushty place, similar to along with your legs bent in entrance of you. Seize the therapeutic massage gun with one hand and fasten the flat therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, begin by massaging your left arm. Relaxation it in entrance of you on the bottom or in your leg to loosen up, and gently bend your elbow. Place the attachment on the triceps and start massaging with round motions. Focus solely on the muscle, avoiding the humerus and elbow. Therapeutic massage one arm first, then swap to the opposite.
• Different appropriate attachments: Spherical.
• Tip: Strive massaging your triceps a while after an upper body workout, racket sports activities, climbing, cross-country snowboarding, or rowing.

5. Forearm Therapeutic massage

• Beginning Place: Sit on a mat in a cushty place, similar to along with your legs bent in entrance of you. Seize the therapeutic massage gun with one hand and fasten the flat therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, begin massaging your left forearm. Gently bend your arm and relaxation your forearm in your thigh to maintain the arm relaxed. Place the therapeutic massage head attachment on the forearm and start massaging with an upward movement, working from all sides. Focus solely on the muscle, avoiding the radius and ulna bones. Therapeutic massage one arm first, then swap to the opposite.
• Different appropriate attachments: Spherical.
• Tip: Strive massaging your forearms a while after an higher physique exercise, climbing, bouldering, or callisthenics (pull-up bar workouts).

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6. Chest Muscle Therapeutic massage

• Beginning Place: Sit on a mat in a cushty place, similar to along with your legs bent in entrance of you. Seize the therapeutic massage gun with one hand and fasten the flat therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, begin massaging the left aspect of your chest. Relaxation your left hand comfortably in your thigh or the mat in entrance of you. Place the therapeutic massage head attachment on the pectoral muscle and start massaging with round motions or from backside to prime. Focus solely on the muscle, avoiding the sternum, collarbone, breast tissue, and nipple space. Therapeutic massage one aspect first, then swap palms and transfer to the opposite aspect.
• Different appropriate attachments: Spherical.
• Tip: Strive massaging your chest muscle groups a while after a bench press exercise, push-ups, ring workouts, dips, or different chest exercises.

7. Decrease Again Therapeutic massage

• Beginning Place: Sit on a mat along with your legs bent and lean ahead barely. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, start massaging the correct aspect of your decrease again. Relaxation your left hand comfortably in your thigh or the mat in entrance of you. Place the therapeutic massage gun attachment on the decrease again (simply above the hips) and start massaging with an upward-to-downward movement, shifting in the direction of the hips. Focus solely on the muscle groups, avoiding the backbone and pelvic bone space. Therapeutic massage one aspect first, then swap palms and transfer to the opposite aspect.
• Different appropriate attachments: Flat.
• Tip: Strive massaging your decrease again after workouts like deadlifts or different actions concentrating on this space, or after overuse from lengthy intervals of standing, sitting, strolling, or carrying heavy objects.

8. Glute Therapeutic massage

• Beginning Place: Lie in your again on the mat, bend one leg to a few 90-degree angle, and place it throughout the opposite leg. Then, place a foam roller, folded mat, or cushion beneath the knee of the bent leg. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Should you’re holding the therapeutic massage gun in your proper hand, begin massaging your proper glute. Together with your different hand, gently maintain the knee of the bent leg. Place the attachment on the gluteal muscle and start massaging with up-and-down or round motions, concentrating on all sides of the muscle. Focus solely on the muscle, avoiding the pelvic bone and tailbone. Therapeutic massage one aspect first, then swap legs and repeat on the opposite aspect.
• Different appropriate attachments: Flat, Bullet.
• Tip: Strive massaging your glutes after workouts like squats, deadlifts, hip thrusts, and different glute-focused workouts, or after a protracted run or uphill stroll.

9. Entrance and Interior Thigh (Quadriceps) Therapeutic massage

• Beginning Place: Sit on the mat, bend one leg at a 90-degree angle, and place the knee on the bottom. Hold the opposite leg prolonged on the mat. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head. Use the opposite hand to help your self behind you for higher stability.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing as wanted. Begin massaging the entrance of the thigh (quadriceps) of the bent leg. Transfer from the knee in the direction of the hip, protecting the complete size and width of the quadriceps. Therapeutic massage solely the muscle, avoiding the kneecap and knee joint. First, therapeutic massage one leg, then swap and transfer on to the opposite.
• Different appropriate attachments: Flat, Bullet.
• Tip: Strive massaging your thighs a while after a exercise of squats, machine hip abductions, or different leg exercises, after a long term, cycling, or staff ball and racket sports activities.

10. Hamstring Therapeutic massage

• Beginning Place: Sit on the mat, bend one leg at roughly 90 levels, preserving the foot on the bottom and the knee pointing upwards. Hold the opposite leg prolonged on the mat. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head. Use the opposite hand to help your self behind your physique for higher stability.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing it as wanted. Start massaging the hamstring of the bent leg, shifting from the underside upwards in the direction of the glute, protecting the complete size and width of the muscle. Focus solely on the muscle, avoiding the realm behind the knee. Therapeutic massage one leg first, then swap and repeat on the opposite.
• Different appropriate attachments: Flat, Bullet.
• Tip: Strive massaging the hamstrings with a time hole after workouts similar to Romanian deadlifts, leg curls on the machine, and different movements targeting the back of the thighs, in addition to after a long term, cross-country or downhill snowboarding, snowboarding, or staff ball and racket sports activities.

11. Outer Thigh Therapeutic massage

• Beginning Place: Sit on the mat along with your knees barely bent and your ft flat on the ground. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head. Together with your different hand, both maintain onto one leg or place it behind you for added stability.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing it as wanted. Begin by massaging the outer aspect of the thigh. Transfer from the hips down the aspect of the leg in the direction of the knee. Focus solely on the muscle, avoiding the hip and knee joints. Therapeutic massage one leg first, then swap to the opposite.
• Different appropriate attachments: Spherical.
• Tip: Strive massaging the outer aspect of the thigh with a time hole after workouts similar to abduction machine exercises and different actions concentrating on the outer thigh, in addition to after a protracted run, skating, cross-country or downhill snowboarding, or staff ball and racket sports activities.

12. Calf Therapeutic massage

• Beginning Place: Sit on the mat along with your knees barely bent and your ft flat on the ground. Seize the therapeutic massage gun with one hand and fasten the spherical therapeutic massage head. Together with your different hand, you possibly can both maintain onto one leg or place it behind you for added stability.
• Execution: Activate the therapeutic massage gun and set it to a low depth, step by step growing it as wanted. Place the therapeutic massage head attachment on the calf and start massaging. Transfer from the ankle upwards in the direction of the knee pit. Focus solely on the muscle, avoiding the ankle and knee joints. Therapeutic massage one leg first, then swap to the opposite.
• Different appropriate attachments: Flat, Bullet, Fork.
• Tip: Strive massaging the calves with a time hole after workouts similar to calf raises and different calf-focused movements, in addition to after a long term, cross-country or downhill snowboarding, or staff ball and racket sports activities.

The place to Go From Right here?

Ensure that to additionally discover different restoration strategies in our extra articles.

What Are the Foremost Takeaways?

The therapeutic massage gun is an efficient system for relieving muscle stress and aiding restoration throughout the entire physique. The aforementioned primary strategies are helpful not only for athletes, but additionally for anybody who must ease again ache after lengthy intervals of sitting. To get one of the best outcomes, keep in mind a number of easy pointers: therapeutic massage every muscle group for at the least 30 seconds to 2 minutes, step by step enhance the depth, and solely apply it to muscle groups.

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