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Massage gun exercises

All exercises with the FASCIA GUN.

Looking for inspiration for exercises with the FASCIA GUN? Get an overview here.

With the massage gun, you can conveniently incorporate myofascial self-massage exercises into your daily routine. Depending on the vibration intensity you choose, you can use the pleasant vibration to regenerate muscles and fasciae or to activate them, for example before a sports session. What exercises you can do with the massage gun, we show you below.

Shoulder Massage

Start in sitting position. Treat all parts of your shoulder muscles with slow movements.
Product
Seconds
60
Body part
Shoulders
Training Goals
Activation, Recovery, Mobility

Forearm massage

Start in sitting position. Place your hand relaxed on your legs. Work the inside of your forearm muscles with slow movements.
Product
Seconds
60
Body part
Forearm
Training Goals
Recovery, Mobility

Triceps Massage

Start in a sitting position. Rest your arm on your upraised knee. Or reach between your shoulder blades with the arm to be treated. Treat the back of your upper arm from the shoulder to the elbow.
Product
Seconds
60
Body part
Upper arm
Training Goals
Activation, Recovery, Mobility

Trapezius Massage

Start in the sitting position. Treat the tissue between the shoulder and the cervical spine. The gun must only be used on the soft tissue. Spare the cervical spine.
Product
Seconds
60
Body part
Neck
Training Goals
Recovery, Mobility

TFL Massage

Start in the sitting position. Work the area on your hip where your trouser pocket is normally located.
Product
Seconds
60
Body part
Hips
Training Goals
Recovery, Mobility

Buttock Massage

Start in a sitting position. Sit down so that you can easily reach your buttocks. Work the entire gluteal musculature. Use the gun only on soft tissue.
Product
Seconds
60
Body part
Glutes
Training Goals
Activation, Recovery, Mobility

Adductors massage

Start cross-legged. Alternatively, place the foot on the opposite knee. Work your inner thigh from the knee to the hip.
Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility

Shin massage

Start in sitting position. Place the leg to be worked on in front of you. Work the muscles outside your shin bone from the ankle to the knee.
Product
Seconds
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Quadriceps massage

Start in sitting position. Extend the knee of the leg to be worked. Work the entire front of your thigh from the knee to the hip.
Product
Seconds
60
Body part
Thigh
Training Goals
Activation, Recovery, Mobility

Hamstring Massage

Start in sitting position at the edge of a chair. Work the back of the thigh from the knee to the hip. Alternatively start in supine position. Pull one leg bent towards you and repeat the process.
Product
Seconds
60
Body part
Thigh
Training Goals
Activation, Recovery, Mobility

Foot sole massage

Start in a cross-legged position. Alternatively, place one leg over the opposite knee. Work the underside of your foot from heel to toe.
Product
Seconds
60
Body part
Foot
Training Goals
Activation, Recovery, Mobility

Exercises with partner

Latissimus massage with partner

Start in the lateral position. Your partner treats the area below your armpit on the side of the torso.
Product
Seconds
60
Body part
Upper Back
Training Goals
Activation, Recovery, Mobility

Quadtratus Lumborum massage with partner

Start in the lateral position. Your partner works the muscles between the pelvis and the ribs.
Product
Seconds
60
Body part
Lower back
Training Goals
Recovery, Mobility

Back massage with partner

Start in the prone position. Clasp your hands in front of your face. Rest your forehead on it. Alternatively start in Child's Pose. Your partner works the muscles to the left and right of the spine.
Product
Seconds
60
Body part
Lower back, Upper Back
Training Goals
Recovery, Mobility

Scapula Massage with partner

Start in the prone position. Clasp your hands in front of your forehead. Rest the head on it. Your partner treats the area along your shoulder blade in crescent-shaped lines.
Product
Seconds
60
Body part
Upper Back
Training Goals
Recovery, Mobility

Teres Major Massage with Mobility and partner

Start in the lateral position. Your partner treats the area below your armpit. Meanwhile you stretch and bend your arm above your head.
Product
Seconds
60
Body part
Upper Back
Training Goals
Recovery, Mobility

Trapezius massage with mobilization and partner

Start in sitting position. Your partner massages the neck area from the shoulder towards the cervical spine. Meanwhile move the head in all directions. The Gun may only be used on soft tissue. Be sure to leave out the cervical spine.
Product
Seconds
60
Body part
Neck
Training Goals
Recovery, Mobility

Trapezius massage with partner

Start in sitting position. Your partner massages the neck area from the shoulder towards the cervical spine. The gun may only be used on the soft tissue. Avoid the cervical spine in any case. This exercise can also be done lying down.
Product
Seconds
60
Body part
Neck
Training Goals
Recovery, Mobility

Adductors massage with partner

Start in supine position. Place the foot of your right leg over the shin of the other leg. Your partner works the inside of your thigh in slow movements.
Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility

Abductors massage with partner

Start in supine position. Place a BLACKROLL or another object under your knees. Your partner works the muscles of your outer thigh from the knee to the hip.
Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility

Buttock massage with partner

Start in the prone position. Clasp your hands in front of your face and rest your forehead on them. Your partner treats your gluteal muscles. Use the gun only on the soft tissue.
Product
Seconds
60
Body part
Glutes
Training Goals
Activation, Recovery, Mobility

Calf massage with partner

Start in the prone position. Clasp the hands in front of the face. Rest your forehead on it. Place a BLACKROLL or similar under your ankle. Your partner works your calf muscles from the ankle to the knee.
Product
Seconds
60
Body part
Lower legs
Training Goals
Activation, Recovery, Mobility

Quadriceps massage with partner

Start in the supine position. Place a BLACKROLL or similar under your knees. Your partner works the entire front of your thighs from the knee to the hip.
Product
Seconds
60
Body part
Thigh
Training Goals
Activation, Recovery, Mobility

Shin massage with partner

Start in supine position. Place a BLACKROLL or similar under your knee. Your partner works the muscles outside your shin bone from the ankle to the knee.
Product
Seconds
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Foot sole massage with partner

Start in the prone position. Bend one knee. Your partner works the sole of your foot from heel to toe.
Product
Seconds
60
Body part
Foot
Training Goals
Activation, Recovery, Mobility
Vibration massage with FASCIA GUN
Massage gun exercise routines

Chest & Tricep exercises

Duration
15 Min
Exercises
18
Difficulty
Beginner

Want massage gun exercises that are specific to your need? We have put together some exercise videos for you to follow. You can find them here.

To the massage gun application
Massagegun sinnvoll
Knowledge
Vibration massage

Learn more about this massage technique and its effects.

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