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Working from Home with a Massage Gun Routine

May 25, 2021 by Erika Locsin



COVID-19 has altered our lives in numerous ways. Because we are required to stay at home on most days, many of us are unable to maintain the same level of daily activity as before. For those of us who work at home for long periods of time, we sit and remain in the same position, which can cause strain and stress in some important muscle groups in our bodies. You may notice that your back hurts more than usual, that your shoulders click when you stretch, that your legs become more numb, or that your oblique muscles and glutes are very tense. If this is the case, it is entirely normal because your level of activity has decreased and you spend the majority of your day sitting. In these stressful times, using a massage gun in these problem areas can help you find relief, recovery, and relaxation.


Besides cracking your back in your chair and stretching your neck from side to side, we've created a home massage gun routine for those muscle groups that can feel a little off nowadays.


What to do if you have neck pain?


It is very simple to adjust your neck. The massage gun can help you if you're sleeping incorrectly, turning too quickly, sitting at your desk with poor posture all day, or lifting something too heavy. For neck treatment, we recommend using a flat head or a ball head. We recommend a fork head for more intense and focused relief, but you can use any head that you are comfortable with. Turn on your massage gun, grip it around your wrist, and point it to your neck using whichever handle is most comfortable for you. Apply as much or as little pressure as you need to your neck muscles with your massage gun.


Do you have back and shoulder pain? We've got your back.


Sitting in front of a computer or desk all day can cause a lot of pain and tension in your shoulders and upper back. We prefer to use either of the round ball head attachments when treating this area of the body for a smooth and tender treatment. You can use the bullet head if you need a more targeted and intense treatment. Turn on your massage gun and apply pressure to your upper back, working your way up to your shoulders and even up to your neck, one side at a time. If it's particularly bothersome, you can move the device side to side, up and down, or in a circular motion while remaining in one spot.


Do you have strong arms? To relieve arm pain, use the massage gun.


Typing on a computer all day can cause tense and overworked arms. A massage gun's percussive therapy is an excellent way to relieve pain and protect your arms from further injury. We recommend using the small ball head or the flat head for the arms, but you can use any attachment you want. Turn on your massage gun and apply pressure to either arm, beginning at the biceps and moving down the length of your arm muscles, using as much or as little pressure as you feel comfortable with. To avoid soreness, treat each arm for 30-60 seconds at a time.



What about the biceps and triceps? Carpal tunnel relief.


Typing or writing all day can be taxing on your wrists. Using a massage gun on your wrist area can help bring relief whether you have carpal tunnel or general wrist pain. We recommend using the flat head or one of the ball heads for a more tender form of relief because the wrists are such a delicate body part. Turn on your massage gun and place the head on your wrist. Because the wrists are so delicate, it's best to start with the lowest intensity setting your massage gun. You have the option of moving your massage gun up and down your forearm, in a circular motion around either wrist, or remaining static in one trouble area.


Don’t forget about the thighs and legs.


Sitting for long periods of time can also cause thigh and leg pain. To relieve tension and soreness, use your massage gun on your outer thighs, inner thighs, and calves. We recommend using the large ball head because the thighs are such a large muscle group, but you can use any head you feel comfortable with. Point the massage gun's head to either thigh and activate it, applying pressure up and down your thighs or in circular motions. If you feel the need to apply more pressure, use both hands. For calves, we recommend the flat head for a gentle treatment and the bullet head for a more aggressive treatment. Place the massage gun's head on either calf and move it up and down, side to side, or stay static in one place if you believe it requires more attention.


Combine this routine with adequate hydration and daily activity to ensure that your body feels at its best during the quarantine period!

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