How to Use Massage Gun?
“Give a massager a try—run it over your upper traps, quads, calves, or any other tight muscle group” it's easy to see why they're so popular. Before we dive into the topic, let’s get a general picture of the massage gun - what it is and who will use it?
What Exactly Is a Massage Gun?
Massage guns, also known as percussion massagers, percussive therapy, and vibration therapy, offer many of the benefits of massage without the expense or the hassle of a visit to the massage therapist — something currently forbidden, with physical distancing. These electric tools, which start at about $100 and resemble power drills, deliver a vigorous massage and typically come with a selection of attachments, such as balls of varying firmness and finger-like tips, and have different settings.
Who Will Use It?
It’s s designed to be used by anyone, Mostly used by athletes to keep their bodies in top form, but athletes are not the only one group taking benefit from it. Using massage gun is also known as percussive therapy, the doctors have been using massage guns on their clients for several years and the results have been strong. If you train hard and are looking for an edge, a way to recover more quickly and get into your workouts more aggressively, this is a device you should consider.
Ok, we have got an acquaintance of the massage gun, let’s back into the track.
How to Use It in Different Work Out Stages?
In theory, percussive therapy is doing several things you want in a warmup. First off, it’s heightening blood flow in your targeted muscles. Secondly, the pulsating is turning on your sympathetic nervous system, the fight-or-flight system that preps your body for activity and sport.
To use the massage gun to prime for a workout, take aim at the muscle group you’re going to train. So if you’re going to bench press, you’ll want to hit your pecs, or if you’re going to do pulldowns and rows, you’ll want to hit your lats. Spend 30 seconds on working along the muscle belly only; never venture toward a joint. Stay on the thickest part of the muscle. Work back and forth along the span of each muscle.
During work out
Between sets, you can also take advantage of a massage gun, loosening tense, tight areas so you can get more out of your next set. For example, you may feel your chest tighten slightly after a set of bench press reps and be tempted to stretch. But research tells us that statically stretching a muscle may decrease potential and force output. Instead, use your massage gun for 15 seconds on a muscle area that feels tense. This should increase blood flow and excite the muscle, loosening it again for the rest of your workout.
When you’re done with your workout, your body’s in a heightened state. But a massage gun can, in theory, help you relax your nervous system. The sooner you fire up your parasympathetic nervous system, which helps govern rest and relaxation, the sooner your body shifts into recovery mode. To use the massage gun to do this, fire it up and spend 90 to 120 seconds moving up and down each muscle group. Again, you’re doing this throughout the muscle belly, not near joints. This will help relax your muscles.
- Don’t use too long: A full-body session should not exceed 15 minutes. Treat yourself 2-3 times per day.
- Don’t use on nerves, bones, joints, or tendons.
- Avoid anywhere you have scabs, wounds, cancerous lesions, or a recent bone fracture.
- Never apply a massage gun to the neck.
Related article: What is a Massage Gun & How does it work?