How to Use Massage Gun-Sciatica,Shoulder,Back Pain,Leg Calf &Feet

Whether you often feel muscle soreness, arm pain, thigh pain and other discomforts caused by poor posture or after workout? Then try to use a massage gun! It can massage deep fascia through precise and powerful vibration impact,reduce muscle and fascia adhesion, stretch rigid muscles, and quickly eliminates body fatigue.However, if improperly used,it may stimulate blood vessels and cause muscle spasms,instead of relieving muscle soreness.so how to use massage gun correctly?

How long is suitable time for the massage gun?

The massage gun uses a high-speed motor to drive the massage head vibration and impact on the deep tissue.It will increase muscle fatigue and even damage the muscles if using for too long . Therefore, each muscle group should not be used for more than 3-5 minutes.

How to use massage gun attachments/massage heads

Deep tissue massage gun has a variety of different attachments or massage heads for better relaxing. If you’re a little confused that how to use the massage gun attachments, let us talk about it.

From left to right are: the round head, the flat head, the bullet head and the U shaped head.

massage gun attachments
  • The round head- The round head is mainly used for massaging the large muscles and medium group, such as: the pectoralis major, deltoids, latissimus dorsi, buttocks, and the muscles on the thighs,triceps, quadriceps and calves available.
  • The flat head- A good multi-function head. The flat head can massage various muscle groups of the body, as long as you do not massage on the bones and aorta of the body.
  • The Bullet head-Best used on foot or palm trigger points or knots.The bullet head is great to really focus in on one particular spot on the body.
  • The U shaped Head- The U shaped can perfectly massage the muscles and acupuncture points on both sides of cervical and spine,the muscles of the Achilles tendon available.

Reated:How to Use Different Massage Gun Heads Attachments

Quickly preview how to use massage gun

Here are some essential on how to use a massage gun:

  • Before massaging, start using the lowest gear
  • Slowly adjust speed and move the massage gun to each muscle part (about 60-90 seconds for each part)
  • The full body deep muscle massage should not exceed 15 minutes
  • Use up to 3 times a day
  • Should not be used on the head, wounds/ Inflammation or sensitive areas

5-7 minutes: Use deep muscle massager to relieve upper large muscle

How to use massage gun to relax shoulder

Trapezius relaxation

massage gun for trapezius
Trapezius

First use the flat head to massage the trapezius muscle of the shoulder. When massaging the shoulder muscles, we should use one hand to find the approximate position of the acromion clavicle and scapula on the shoulder, and then use the massage gun to massage the inside trapezius muscle. Gradually move closer to the base of the neck from the outer side of the shoulders, and do a short stay close to the neck, repeat it. If you find some pain points, try to change the bullet head to further massage the pain points, each pain point for about 30 seconds.

Note: When using massage gun to relax the shoulder muscles, avoid the position of the scapula, clavicle and occiput.

Steps:

Massage point 2 for 10 seconds

Massage point 1 for 10 seconds

Slowly move between point 2 and point 1 for 10 seconds, repeat the above step on the other side

Upper back muscles

massage gun for upper back muscle

Massage point 1 for 10 seconds

Massage point 2 for 10 seconds

Slowly move between point 1 and point 2 for 10 seconds, repeat the above step on the other side

Lower back muscles

massage gun for lower back muscles

Chest muscles

muscle massager for chest muscles

Massage point 1 for 10 seconds

Massage point 2 for 10 seconds

Slowly move between point 1 and point 2 for 10 seconds, repeat the above step on the other side

Arm muscles

muscle massager for arm

Move the massager along point 1, 2, 3 and 4 for 10 seconds to activate the muscles

Move slowly among four points for 20 seconds to relax the muscles and repeat the above step on the other side

5-8 minutes: Deep muscle massage to relieve sore of the lower muscles

Buttocks

massag gun for buttocks

Massage point 1 for 10 seconds

Massage point 2 for 10 seconds

Slowly move between point 1 and point 2 for 10 seconds, repeat the above step on the other side

Hamstring muscle

massage gun for hamstring muscle

Move along point 1 and point 2 for about 10 seconds to activate the muscles

Move slowly between point1 and point 2 for 20 seconds to relax the muscles and repeat the above step on the other side

iliotibial band

massage gun for Iliotibial band

Move along point 1 and point 2 for about 10 seconds to activate the muscles

Move slowly between point1 and point 2 for 20 seconds to relax the muscles and repeat the above step on the other side

Quadriceps

massage gun for quadriceps

Move along point 1 and point 2 for about 10 seconds to activate the muscles

Move slowly between point1 and point 2 for 20 seconds to relax the muscles and repeat the above step on the other side

Anterior calf

massage gun for anterior calf

Move along point 1 and point 2 for about 10 seconds to activate the muscles

Move slowly between point1 and point 2 for 20 seconds to relax the muscles and repeat the above step on the other side.

Sole

massage gun for sole

Plantar pain is generally caused by the stiffness or posture of the gastrocnemius and other muscles, but proper massaging of the plantar can also relieve the soreness. At this time, use the bullet head to massage the deep fascia,but avoid the plantar bones. During fixed-point massage, you can hold your toes for flexion exercises to relax more comprehensively.

How to use massage gun to relieve sciatica

Tianzong acupoint

tianzong acupoint

The sciatic nerve is a wide range,massaging the Tianzong acupoint can relieve the tightness of the lower back muscles, reduce the pressure on the waist and buttocks, and reduce the incidence of sciatica.

How to do?

You can use a massage gun to press Tianzong acupoint.The massage time on each side is about 30 seconds,5-10 times a day.

Huantiao acupoint

huantiao scupoint

The Huantiao acupoint is roughly in the center of the gluteus maximus. People with sore buttocks can use a muscle massage gun to massage the position of the Huantiao acupoint slightly left and right. It is recommended that the max massage time is about 20 seconds, and change to the other side,massage for every 50 minutes of sitting.

Fengshi acupoint

fengshi acupoint

When standing and hanging hands, the middle fingertip is pointed at Fengshi acupoint. After sitting for a long time, massage 15-30 times.

Reated:Best Massager For Sciatica 2021

How to use a massage gun for back pain

Massage gun for erector spinae/sacrospinalis

erector spinae

The erector spinae muscles grow from the back of the lower pelvis along the spine to the back of the head.When massaging the erector spinae, we should use U-shaped massage head of massage gun. The U-shaped massage head perfectly avoid the spinous processes of the spine and massage the muscles on both sides of the spine.

Turn on the massage gun with U-shaped massage head to the second switch, first slide down the spine with your hand, find the force point of the massage gun, and then massage by massage gun.

The general massage time for erector spinae muscles is within about 3 minutes per group.

Massage gun for latissimus dorsi

latissimus dorsi

The latissimus dorsi is located on the outer side of the back. it grows from the thoracic spine and lumbar spine to the back of the pelvis, and the muscle fibers follow the side of the body to the front of the shoulder joint. The latissimus dorsi is the largest sector area of the body.

Since most people’s latissimus dorsi is relatively thin and directly touches the ribs through the muscles, when massing the latissimus dorsi with a massage gun, you had better not use excessively strong amplitude and sharp massage heads, so choosing a relatively elasticity massage head.

When massaging the latissimus dorsi, we first start from the thoracic spine and gradually go to the position of the shoulder joints outside the body to comb. Then start again, this time moving the starting point down a little bit. Because the entire area of the latissimus dorsi is large, the entire muscle fibers need to massage evenly.

If there are painful points when massaging the latissimus dorsi, you can fixed and massage the painful area for about 30 seconds.

Reated:Massage Gun For Lower Back Pain

How to use massage gun to relax the calf and foot

calf and foot

One hand protects the knee joint, that is, sticks to the upper end of the calf, and the other holds the massage gun what starts from one gear. Slowly move towards the heel from up to down. When you are close to the achilles tendon,stopping here. When massaging, keep the massage gun perpendicular to the surface of the calf,if there is too much pain, stay on the pain point about 30 seconds! After we massage all the calf surface, end it.

Note: When massaging the calf, It is very important to avoid the position of the knee joint, tibia and Achilles tendon of the calf!

Conclusion

In this post,we have introduced how to use massage gun for relaxing shoulder,back pain,leg calf and feet etc knowledge,massage gun is very helpful to relax muscles under normal circumstances, but if you have some special suffer, you should consult a professional doctor first. Do not use the massage gun as a tool for treating all issue.

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