Whether or not you’re an avid runner, a devoted yogi, otherwise you spend most of your day sitting at a desk, you can use a therapeutic massage. Massage therapy can scale back ache and muscle rigidity, enhance train restoration, and assist relieve stress.
If a weekly session with a professional isn’t an choice, you’ll have thought-about a massage gun. However are these handheld units nearly as good as the actual factor? Right here’s how you should use a therapeutic massage gun to chill out your technique to more healthy muscle mass.
What are therapeutic massage weapons?
Therapeutic massage weapons are sometimes L-shaped units, although some have triangular or curved handles, with a vibrating head on one finish. They often include a number of attachments—some flat, some rounded, some delicate, some agency—and have a number of velocity settings so you may alter the feeling. Many additionally sync with companion apps that may information you thru therapeutic massage periods for alleviating out numerous muscle teams or as cool-downs for particular actions.
Because the therapeutic massage gun repeatedly kilos your muscle mass, it will increase blood circulate to the world which may velocity up restoration and alleviate sore or stiff muscle mass post-workout. The velocity of a therapeutic massage gun is measured in percussions per minute (PPM)—the upper the PPM, the extra intense the therapeutic massage. Our favourite therapeutic massage gun, the Theragun Elite, ranges from 1,750 to 2,400 PPM—although quicker isn’t all the time higher, particularly for these with delicate muscle mass.
What are the advantages of utilizing a therapeutic massage gun?
Like utilizing a foam roller, utilizing a therapeutic massage gun is a type of self-myofascial release, and may present among the similar advantages, in response to Kelsey Decker, NSCA licensed private coach and “flexologist” at StretchLab in Irvine, California. Performing self-massage after exercising may help relieve sore muscle mass and enhance mobility by getting you again to your full vary of movement faster.
Therapeutic massage weapons particularly are an ideal instrument for athletes seeking to up their self-recovery, as the varied attachments can higher pinpoint areas which are tough to focus on with a foam curler such because the traps or triceps. They could even be used earlier than a dynamic warm-up to stimulate blood circulate to your muscle teams, probably lowering threat of an exercise-induced harm.
These instruments also can present muscle aid for non-athletes. Whether or not you end up fighting tech neck, tight hips, or different muscle rigidity, common massaging with a gun may help alleviate ache and stiffness from on a regular basis stress.
How can I take advantage of a therapeutic massage gun?
You’ll wish to begin by choosing the proper attachment. Many therapeutic massage weapons include a ball-shaped or “dampener” attachment, that are bigger and displace the strain extra evenly for a gentler therapeutic massage and are properly suited to bigger muscle teams. For smaller muscle mass and pinpointing knots, you might want a cone- or bullet-shaped attachment.
Begin with the bottom velocity setting to really feel out the feeling, and enhance the velocity as is snug. Decker recommends spending 30 seconds to 2 minutes on every muscle group, holding over any knots you encounter, earlier than transferring on to the following.
Nonetheless, you’ll get extra profit when utilizing a therapeutic massage gun along with stretching, says Decker. This might imply massaging your muscle mass earlier than a dynamic warmup, or after a cool-down stretch.
Is there anybody who shouldn’t use a therapeutic massage gun?
Nearly anyone can use a therapeutic massage gun, however in case you are coping with a musculoskeletal harm (similar to a muscle sprain or pressure), seek the advice of with a physician, coach, or bodily therapist first. Moreover, the vibrations might disrupt the rhythm of pacemakers, so anybody with one ought to keep away from massaging the higher physique too near the center.
Lastly, it’s greatest to keep away from massaging immediately on bones, tendons, ligaments, and joint capsules (like your backbone, knees, or shoulder blades), and as an alternative concentrate on massaging your muscle mass—this manner, you received’t threat harm to extra delicate tissues and delicate areas.
What therapeutic massage gun do you have to purchase?
We’ve examined among the best massage guns on the market and assume the Therabody Theragun Elite tops all of them. It’s snug to make use of and comes with 5 velocity settings and 5 attachments. The Elite additionally pairs through Bluetooth with the Therabody app, which provides guided therapeutic massage periods for numerous actions and muscle teams and makes it simple to get probably the most out of the Elite.
For a inexpensive choice, we advocate the Vybe Pro, which rings up at simply over half that of the Theragun. This therapeutic massage gun has 9 velocity settings and eight attachments, plus a useful “reminiscence” setting that retains the gun on no matter velocity you had been final utilizing. Nevertheless, the Vybe Professional is without doubt one of the largest and heaviest therapeutic massage weapons we examined, so is probably not properly suited to all.
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Costs had been correct on the time this text was revealed however could change over time.