“You’re so tight and filled with knots. You need to get massages extra repeatedly.”
That is what I’ve heard from almost each therapeutic massage therapist I’ve been to. I’m somebody whose physique absorbs and holds onto all types of stress, stress, and pains. Like anybody else, I’d love a every day and even weekly therapeutic massage. Nonetheless, logistically and financially, that simply isn’t possible.
With so many people eager to work out these knots however unable to guide common massages, it’s little shock {that a} extra DIY alternative has cropped up. Since Theragun was first launched in 2016, handheld percussive therapies have solely elevated in recognition, with the market valued at $115 million in 2022 and anticipated to develop to $178.3 million in 2032.
Whereas I’ve had a Theragun for just a few years, like many, I’ve simply hit the identical few tight spots and hoped for the very best. However just lately I used to be launched to new methods throughout a wellness weekend at Rancho Valencia in San Diego. The plan for the weekend was to chill out, however me doing what I do greatest, I made a decision to jam-pack my schedule with back-to-back actions. From yoga and Pilates within the morning to jewellery making, tennis periods, and ice baths within the night, I anticipated a sore and stiff physique come Monday morning. Nonetheless, this didn’t turn into the case, because of a 60-minute Theragun restoration class that I ended my stick with.
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How therapeutic massage weapons like Theragun work
A Theragun is a percussive remedy system designed by chiropractor Jason Wersland, DC. Accidents from a foul bike accident had impressed him to create a software that might relieve ache and stress and help in restoration.
“Theragun percussive remedy aids in stopping aches and pains, reduces muscle stress, will increase mobility and vary of movement, will increase blood circulation, [relieves] tightness, and ache, and might help in accelerating the restore and progress of muscle tissue,” he says. And it doesn’t take lengthy to reap the advantages. A current evaluation of analysis on the subject discovered percussive remedy may considerably enhance power and suppleness whereas reducing muscle ache—with one 2022 examine discovering an elevated vary of movement and decreased harm threat after simply two minutes.
What a Theragun restoration class is like
Our 60-minute session started and ended with massaging our fingers, one thing which I’ve by no means actually put a lot deal with. However when you consider it, our fingers and ft are doing a lot work every day—in spite of everything, they account for 106 bones, 160 joints, 126 muscle tissue, and lots of of ligaments, tendons, blood vessels, and nerves.
“I like to start out on the fringe of your pinky finger earlier than working the gun down the sting of the forearm to the armpit and gently across the chest/pec space,” says teacher Brittanee Greenshaw. “If that is the one factor you probably did on the finish of the day, it will offer you optimum lymphatic circulation advantages, similar to dry brushing—however deeper.”
One factor I hadn’t anticipated had been the after-effects of a lymphatic drainage therapeutic massage—i.e. I felt much less swollen, was thirsty, and needed to pee. “Many college students expertise a thirsty sensation as a result of extra/stagnant fluids being launched from tissues,” says Greenshaw.
I don’t know if this had one thing to do with the outcomes, however most of our session was achieved laying down on our backs. The method was sluggish and regular and we had been inspired to take breaks and stretch out sore areas the place crucial. Greenshaw additionally got here round along with her Theragun to assist stretch us and get into the tight factors.
Methods to give your self a full-body Theragun restoration session
Whereas everybody’s physique and restoration wants are very totally different, a normal method is to make use of the next sequence—whereas additionally remembering to therapeutic massage the hand that’s holding the Theragun earlier than shifting onto the following space.
“Beginning with the ft, transfer to the higher thighs, going forwards and backwards earlier than transitioning to the traps, hips, and forearms, earlier than ending with the inside thighs in a butterfly place,” suggests Greenshaw. “From there, conclude with the chest, decrease stomach, and the fingers as soon as extra.” Spend extra time with the muscle tissue that want essentially the most love, and permit your physique to stretch everytime you really feel the necessity to.
However keep in mind that it’s not essentially important to all the time have a full-body session—typically we simply have to launch stress in a sure space. Theragun’s app has been my pal for a few years, offering a timed demonstration on how one can goal particular areas.
My new weekly dedication
The sluggish, regular, light, but efficient nature of DIY Theragun restoration is one thing I don’t sometimes expertise throughout massages. Being so tight, I sometimes get a soft-tissue therapeutic massage to loosen up the knots, which is usually extra painful than stress-free.
Ever for the reason that Theragun restoration class, I’ve continued to include a weekly 60-minute session into my schedule. Whereas having an teacher help and reveal every step makes issues extra useful, I’ve nonetheless seen enhancements like elevated flexibility and diminished muscle tightness—significantly round my hamstrings—whereas doing it at house constantly.
“The 60-minute class is like getting a therapeutic massage, so it isn’t essentially day by day,” says Greenshaw. “In case you can spare even 10 minutes for the Theragun it’ll be useful in your restoration.” It is laborious to overdo it, although Dr. Wersland notes to maintain the system all the time shifting and never stagnant.
Will I nonetheless go for massages when doable? In fact. Nonetheless, within the interim, I’ll proceed incorporating longer Theragun restoration periods. As a result of up to now, it’s been a recreation changer.
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