How to use a massage gun by body area: where, how long, which head?
Key takeaways
- On large muscle groups (thighs, glutes, back) 1–2 minutes, on smaller areas (forearm, sole of the foot) 30 seconds – 1 minute, on the back of the neck 30 seconds at most.
- A full session lasts 15 minutes at most, with no more than 2–3 sessions a day.
- The starting level differs by body area: start at a medium level on the thighs and back, lower on the shoulders and calves, and at the lowest level on the neck and forearms.
- Always guide the gun slowly along the muscle, roughly perpendicular to the skin, without pressing down.
- For a warm-up, about 30 seconds per muscle group at a low level; for a cool-down, 2 minutes at most.
- Never work on the spine, the front of the neck, bones, joints or the abdomen.
Contents
A full massage gun session lasts 15 minutes at most. That sounds short, but if you know how much time to spend where and with which head, it is plenty for the whole lower and upper body. The problem is usually not the time. It is that the gun stays too long on one area at too high a level, while another area gets nothing.
In this article we go through the head, the starting level and the time for each body area. The level recommendations refer to the scale of the Pro+ (20 levels) and the Elit (30 levels). With the Classic and the AIR Mini, you follow the same principle: start at the lowest level and only move up if the previous level felt comfortable.
How to use a massage gun: the basic rules
The essentials of using a massage gun are the same on every body area. Switch the gun on away from your body, at a low level. Hold it roughly perpendicular to the skin and guide it slowly along the muscle. Do not press down: the weight of the device and the movement of the head are enough. Do not stay on one spot for longer than 10–15 seconds, and keep a full session under 15 minutes.
- Through clothing or on dry skin. It can also be used through loose, thin clothing. Only use cream with the steel, metal flat and rubber heads.
- Start low. If the starting level feels comfortable, move up one. The highest level is an option, not a goal.
- Keep it moving. The exception is when you work on a specific tight spot, but even there, 10–15 seconds at most.
- Listen to the signals. Mild tenderness can occur, especially with tight muscles. Sharp pain, numbness or a stabbing sensation, however, is not normal: lower the level or stop.
- The 10-minute shut-off is not a fault. After about 10 minutes of continuous operation, the device switches off by itself so the motor does not overheat. Let it rest for about 1 minute, then you can use it again.
Body areas in one table
The thighs and glutes can take the most: with the ball or flat head, starting at level 5, for 1–2 minutes. On the back, next to the spine, use the fork or ball head, also starting at level 5. On the calves and shoulders, it is worth starting at level 3, on the forearm and sole at level 1, and on the back of the neck only with a soft head, at level 1, for 30 seconds at most.
| Body area | Head | Starting level | Usual range | Time |
|---|---|---|---|---|
| Thighs, glutes | ball, flat | 5 | 5–20 | 1–2 min |
| Back (next to the spine) | fork, ball | 5 | 5–18 | 1–2 min |
| Calves | ball, soft ball | 3 | 3–15 | 1–2 min |
| Shoulders, upper arm | ball, soft ball | 3 | 3–12 | 1–2 min |
| Forearm, sole | soft ball, flat | 1 | 1–10 | 30 sec – 1 min |
| Back of the neck | soft ball | 1 | 1–6 | 30 sec at most |
These are starting values, not rules. Adjust them to how it feels for you. Levels above 20 are only available on the Elit model, and you do not have to go that high.
Thighs and glutes
The thighs and glutes are the thickest muscles in the body, so this is where you can work at the highest level and for the longest time: with the ball or flat head, starting at level 5, for 1–2 minutes per muscle group. On the quadriceps (the front of the thigh), the quad head also reaches the deeper fibres; on the glutes, the ball head is the most comfortable.
Work on the front and inner thigh while seated, and on the glutes lying down or standing. On the hamstrings (the back of the thigh), the groove head wraps nicely around the muscle. Skip the kneecap and the area around the knee, because there is bone and joint there.
Calves, Achilles area and soles
On the calves, work with the ball or soft ball head, starting at level 3, for 1–2 minutes. On the lower part above the Achilles tendon, the fork head surrounds the area, but do not work directly on the tendon itself. On the sole, use the soft ball or flat head, at level 1, from 30 seconds to 1 minute at most.
After running or a day on your feet, the calves are one of the most frequently worked areas. Skip the shinbone, but on the muscle next to the shin, the comb head works well. After a day in high heels, a short session on the soles and calves also feels good.
Back and lower back
On the back, always work next to the spine, never on the spine itself. The fork head and the double soft ball head frame the muscles alongside the spine, while the ball head is good for the larger surfaces around the shoulder blades. Starting at level 5, 1–2 minutes per side is enough. On the lower back, use a lower level and go more gently.
The middle of the back is hard to reach on your own. It helps a lot if someone else does it for you, or if you lie on your stomach and reach back to work between the shoulder blades. Between the shoulder blades, the comb head is also a good choice. On the lower back, move along both sides of the spine and avoid the bony parts (spinous processes, pelvic bone).
Shoulders, shoulder girdle and the back of the neck
On the shoulders and the shoulder girdle, work with the ball or soft ball head, starting at level 3, for 1–2 minutes. On the back of the neck, use only a soft head, at level 1, for 30 seconds at most, skipping the spine. Never use the gun on the front or sides of the neck.
With desk work, the shoulder girdle is the most common area. Where the neck meets the shoulder girdle, the mushroom head fits the curve. At the top of the shoulder and along the edge of the shoulder blade, the soft pointed rubber head works precisely. When working on the neck, make sure your hair does not get caught in the moving part of the head.
The neck is the most sensitive area. There is no "just a little higher" here. If the back of your neck still feels tight after 30 seconds, keep working on the shoulder girdle instead and let your neck rest.
Upper arm and forearm
On the upper arm, work with the ball or soft ball head, starting at level 3, for 1–2 minutes; on the forearm, use the soft ball or flat head, at level 1, from 30 seconds to 1 minute. Skip the elbow and the wrist, because there is bone and joint there. On the forearm, the groove head wraps nicely around the muscle.
After keyboard and mouse work, using a screwdriver or racket sports, a tight forearm is common. Here a short session at a low level is worth more than a long, intense one.
Hip flexors, chest, outer thigh
Curved and harder-to-reach areas need a head that fits the shape. The hip flexors and the area where the chest meets the shoulder joint are the territory of the mushroom head, at a low level, for a short time. On the outer thigh, use the flat or wide head; for finer work, the scraper head can be used along the muscle.
In these areas, bone or more sensitive tissue lies close under the skin, so less time and a lower level are enough. Many people feel the muscle on the outer thigh is tight. Here too, move along the muscle rather than pressing on one spot.
Where should you not use a massage gun?
Do not use the massage gun on the head, the face, the front or sides of the neck, directly on the spine, on bones (shinbone, kneecap, elbow), on joints, over the heart, on the abdomen, near the genitals, on areas with varicose veins, or on injured, inflamed or recently operated skin.
Ask your doctor first if:
- you have a pacemaker or another implanted electronic device;
- you have or may have thrombosis, take blood thinners, or have a bleeding disorder;
- you are pregnant (even with medical approval, avoid the abdomen and lower back);
- you have a recent injury, surgery or implant in the area you want to work on, or you feel an unexamined lump there;
- you have reduced sensation in your skin, because then you cannot rely on the feedback;
- you are under 18, or you are under medical care for any existing health condition.
The massage gun is a recovery tool, not a medical device, and it does not replace an examination by a specialist.
In summary
The body area determines the head, the level and the time. Thighs, glutes, back: medium level, 1–2 minutes. Calves, shoulders, upper arm: lower level, 1–2 minutes. Forearm, sole: start at the lowest level, 1 minute at most. Back of the neck: soft head, 30 seconds at most.
If you are also curious about the differences between the heads, our article on massage heads explains what each one is for. If you would like to see the settings on video, the 16-video Massage Gun Basic Course shows the level, the pressure and the head for each muscle group.
