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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.
Forearm massage
Start in sitting position. Place your hand relaxed on your legs. Work the inside of your forearm muscles with slow movements.
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.
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.
TFL Massage
Start in the sitting position. Work the area on your hip where your trouser pocket is normally located.
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.
Adductors massage
Start cross-legged. Alternatively, place the foot on the opposite knee. Work your inner thigh from the knee to the hip.
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.
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.
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.
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.
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.
Quadtratus Lumborum massage with partner
Start in the lateral position. Your partner works the muscles between the pelvis and the ribs.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Vibration massage with FASCIA GUN
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.
Knowledge
Vibration massage
Learn more about this massage technique and its effects.
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