Massage Gun: The Best Exercises for Self-Massage
All exercises with the FASCIA GUN.
Looking for inspiration for exercises with the FASCIA GUN? Here’s an overview.
With the massage gun, you can easily incorporate myofascial self-massage exercises into your daily routine. Depending on the vibration intensity you choose, you can use the soothing vibration to help your muscles and fascia recover or to activate them—for example, before a workout. Below, we’ll show you which exercises you can do with the massage gun.
Shoulder Massage
Start in a seated position. Work all parts of your shoulder muscles with slow movements.
Forearm Massage
Start in a seated position. Rest your hand relaxed on your legs. Work the inner side of your forearm muscles with slow movements.
Triceps Massage
Start in a seated position. Rest your arm on your raised knee. Or, with the arm you want to treat, reach between your shoulder blades. Massage the back of your upper arm from the shoulder to the elbow.
Trapezius Massage
Start in a seated position. Treat the tissue between the shoulder and the cervical spine. The Gun may only be used on soft tissue. Avoid the cervical spine.
Latissimus Massage
Start in a side-lying position. Place the BLACKROLL under your upper torso. Support yourself on your forearm. Bend your upper leg and place it on the floor. Roll slowly up and down along your torso.
TFL Massage
Start in a seated position. Work on the area of your hip where your pants pocket would normally be.
Glute Massage
Start in a seated position. Sit so that you can easily reach your buttocks. Work on the entire gluteal muscle group. Use the Gun only on soft tissue.
Adductor Massage
Start in a cross-legged position. Alternatively, you can place your foot on the opposite knee. Work the inner thigh from the knee to the hip.
Shin Massage
Start in a seated position. Place the leg you want to massage in front of you. Massage the muscles on the outside of your shin, from the ankle to the knee.
Quadriceps Massage
Start in a seated position. Extend the knee of the leg you’re working on. Work the entire front of your thigh from the knee to the hip.
Hamstring Massage
Start in a seated position at the edge of a chair. Work the back of your thighs from the knee to the hip. Alternatively, start in a supine position. Pull one bent leg toward you and repeat the process.
Foot Sole Massage
Start in a cross-legged position. Alternately place one leg over the opposite knee. Work the sole of your foot from the heel to the toes.
Exercises with a Partner
Latissimus Massage with a Partner
Start in a side-lying position. Your partner works on the area below your armpit on the side of your torso.
Quadratus Lumborum Massage with a Partner
Start in a side-lying position. Your partner works on specific points in the muscles between the pelvis and the ribs.
Back Massage with a Partner
Start in a prone position. Clasp your hands in front of your face. Rest your forehead on them. Alternatively, start in Child’s Pose. Your partner works on the muscles to the left and right of the spine.
Product
Seconds
60
Body part
Upper Body, Upper Back, Lower back
Training Goals
Scapula Massage with a Partner
Start in a prone position. Clasp your hands together in front of your forehead. Rest your head on them. Your partner massages the area along your shoulder blade in crescent-shaped lines.
Teres Major Massage with Mobilization and Partner
Start in a side-lying position. Your partner treats the area below your armpit. Meanwhile, you extend and bend your arm over your head.
Trapezius Massage with Mobilization and Partner
Start in a seated position. Your partner massages the neck area from the shoulder toward the cervical spine. Meanwhile, move your head in all directions. The Gun may only be used on soft tissue. Be sure to avoid the cervical spine.
Trapezius Massage with a Partner
Start in a seated position. Your partner massages the neck area from the shoulder toward the cervical spine. The Gun may only be applied to soft tissue. Always avoid the cervical spine. This exercise can also be performed while lying down.
Adductor Massage with a Partner
Start by lying on your back. Place the foot of your right leg over the shin of your other leg. Your partner massages the inner thigh with slow movements.
Abductor Massage with a Partner
Start by lying on your back. Place a BLACKROLL or another object under your knees. Your partner will work on the muscles of your outer thigh from the knee to the hip.
Gluteal Massage with a Partner
Start in a prone position. Clasp your hands in front of your face and rest your forehead on them. Your partner will treat your gluteal muscles. Use the Gun only on soft tissue.
Calf Massage with a Partner
Start in a prone position. Clasp your hands in front of your face. Rest your forehead on them. Place a BLACKROLL or similar tool under your ankle. Your partner works on your calf muscles from the ankle to the knee.
Quadriceps Massage with a Partner
Start in a supine position. Place a BLACKROLL or similar tool under your knees. Your partner works on the entire front of your thighs from the knee to the hip.
Shin Massage with a Partner
Start in a supine position. Place a BLACKROLL or similar tool under your knee. Your partner works on the muscles along the outside of your shinbone, from the ankle to the knee.
Foot massage with a partner
Start in a prone position. Bend one knee. Your partner massages the sole of your foot from the heel to the toes.
Massage Gun
€149.90
Vibration Massage
Learn more about this massage technique and its effects.