Massage Gun: Proper Use for the Legs
All Exercises with the Massage Gun for the Legs
How to Use a Massage Gun on Your Legs.
Your legs work hard—and not just during sports. With the massage gun, you can treat your legs to a soothing vibrating massage whenever you want to relax or prepare for physical activity. Depending on which vibration modes you choose, your massage goal will vary (Levels 1 & 2 for recovery, Levels 3 & 4 for activation). Of course, don’t use the massage gun on bony areas of your legs, such as your knees or shins. Get started with the exercises right away!
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.
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.
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.
Calf Massage
Start in a seated position. Raise the leg you want to treat. Massage the outer side of your calf from the ankle to the knee.
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
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.
Hamstring Massage with a Partner
Start in a prone position. Clasp your hands in front of your face. Rest your forehead on them. Your partner works on the back of your thighs from the knee to the hip.
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.
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.
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.
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.
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