Frequent visits to massage parlours can quickly rack up to a few hundred dollars a month. Save on that unnecessary expense and invest in one of the best massage guns instead! Whether it’s for the common body aches you experience from leaning too far forward on desk or muscle sores from a vigorous workout, there is a massage gun technique out there that will help alleviate your situation. Read on to find out more about the best massage guns and how to use them effectively!
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What is a massage gun?
Massage guns, also known as percussion massagers or percussive therapy, are essentially an electric tool that resemble an electric drill. Many of them come with a range of attachments and deliver rapid punching pressure into the muscle tissues to promote muscle relaxation and reduce soreness. While massage guns were most commonly used among endurance athletes, they’ve since become popular among fitness enthusiasts and even those leading a sedentary lifestyle. However, if you have existing injuries, it’s best to consult your doctor before using a massage gun.
Best massage guns and techniques for office workers
1. Theragun Elite — Best massage gun to relieve neck and shoulder tension
If you spend long hours hunched over the computer or your phone, chances are you may have developed a tech neck. Tech neck occurs when your neck is positioned in a forward curve which leads to a hunch or slouch. This unhealthy posture places a lot of pressure on your spine, neck and shoulders.
Using one of the best massage guns — the Theragun Elite (available on Wearereadysg) — can help to relieve tension in your neck and shoulders. It comes with five attachments including the dampener attachment head which can fit perfectly in around your neck area and over shoulders as it has a softer impact. The Theragun Elite also features the brand’s signature Theragun Triangle ergonomic grip which allows you to hold the device in many different positions without straining your arms.
How to use massage gun on the neck and shoulders:
Time needed: 1 minute on each side
Massage gun attachment head to use: Dampener or ball head
Step 1 – With the massage gun in your right hand, reach over to the left shoulders and gently glide the massage gun along the top of your shoulders to relax the trapezius muscles.
Step 2 – Place your left hand on your right shoulders to expose the area underneath your left armpit. In circular motions, let the massage gun ease the tension in the muscles below the left shoulder.
Step 3 – Repeat step 1 and 2 on the other side.
2. BIOSKIN Smart Muscle Massage Gun – Best massage gun to relieve lower back pain
Lower back pain is yet another common problem that’s often caused by bad posture. If you tend to sit on the edge of your seat at work or in school, you will most likely experience a dull ache in your lower back by the end of the day. To improve your posture, use a back support for office chair and avoid putting unnecessary pressure on your lower back.
Meanwhile, if you’re looking for a temporary release, a massage gun will prove to be effective in reducing lower back pain. You’ll need a special attachment known as the fork head to get to those muscles along your lower spine. This can be found in the BIOSKIN Smart Muscle Massage Gun (available on BIOKSIN), which also comes with six other massage heads for different uses. It also has a long endurance battery life of 3 hours, and intelligent noise reduction so you need not worry about charging it frequently or being too noisy.
How to use massage gun on the lower back:
Time needed: 1 minute on each attachment head
Massage gun attachment head to use: Fork head and ball head
Step 1 – Position the fork head on your lower back such that your spine fits right between the gaps of the fork. Adjust the massage gun to your ideal speed.
Step 2 – Arch your back backwards repeatedly while you slide the massage gun up and down your lower spine slowly.
Step 3 – Repeat step 1 and 2 with a ball attachment on low speed.
3. OSIM uZap Gun Handheld Massager – Best massage gun to relieve wrist pain
Do you feel numbness in your palm and index fingers with a tingling sensation up your arms and sometimes even to your shoulders? The carpal tunnel syndrome is often attributed as the cause of wrist discomfort. It occurs when the median nerve in the forearm is compressed due to repeated wrist actions such as typing on the keyboard, sewing or even cooking. Instead of disregarding the discomfort why not try to relieve it with percussive therapy!
The OSIM uZap Gun Handheld Massager (available on OSIM Singapore Official Store) is a powerhouse for on-the-go massages thanks to its light weight — only 650g! You can throw it in your bag for hand massages while you commute or even in the office. Additionally, the device is designed with a long 10mm stroke length, the distance which the massage head projects forward, to provide a deeper massage into the muscle tissues for more effective results.
How to use massage gun on the hand:
Time needed: 30 seconds on forearms, 15 seconds on palms
Massage gun attachment head to use: Dampener or ball head
Step 1 – Attach the dampener to your massage gun. With your palm facing upwards, run the massage gun slowly across the back of your forearm before massaging the front.
Step 2 – Face your palm upwards again and slowly glide the massage gun all over your palm
Step 3 – Once done, switch off the massage gun and stretch your forearm muscle by pulling your palm back for 10 seconds.
Step 4 – Repeat step 1 to 3 on the other arm.
4. Deep Muscle Massage Gun With Shock Technology – Best massage gun to relieve feet sore
Sore feet are a common issue for ladies who often wear high heels. This is especially so if you tend to wear pointed heels which cause your toes to be squeezed together in an unnatural position. This can lead to issues in toe mobility and even numbness.
Thus, when you’re home, it’s best to spend some time to massage your feet and improve blood flow. You can do so with the help of the Deep Muscle Massage Gun With Shock Technology (available on D.LAB Official Store). This massage gun comes with a bullet attachment head which allows you to target the feet muscles to really release those knots. Additionally, the massage gun can last up to five hours with every full charge, making this one of the must-have products for massage lovers!
How to use massage gun on the feet:
Time needed: 1 minute on the each sole, 1 minute on the top of your feet
Massage gun attachment head to use: Bullet head and air plug head or soft ball head
Step 1 – Sit on the ground and put on a Toe Separator (available on bigtree.sg) to spread your toes apart.
Step 2 – Attach the bullet head to your massage gun and adjust to the lowest speed. Move the massage gun up and down your right sole and around the balls of your foot. If you find a sore spot, focus the massage gun on the spot with slightly more pressure for a few seconds.
Step 3 – Use your fingers to help spread the toes further apart before going in with the massage gun to massage the balls of your foot again. This helps your foot to stretch and relax.
Step 4 – Flex your toes and hold them in place with your hand while you work the massage gun into the middle of your foot, around the arch.
Step 5 – Moving on to the top of your foot, switch the bullet head to the air plug head (or a soft ball head). Put one knee up so that your foot is flat on the ground. Work the massage gun around the top of your foot, close to the toes.
Step 6 – Move your massage gun gently over your toes.
Step 7 – Repeat step 2 to 6 on the other foot.
Best massage gun and techniques for post-workout muscle relief
5. Gadget MIX 7.4V Massage Gun – Best massage gun for lower leg muscle relief
Been working hard on your calf muscles at your favourite 24 hours gym in Singapore? We’re sure they must be really sore by now. This is where percussive therapy will come in handy. A massage gun can help relax the muscles to shorten recovery time between workouts. Additionally, it boosts your tissue metabolism and can also lengthen and strengthen your muscle tissues. It’s no wonder many athletes incorporate massage guns into their recovery routines!
Not all massage guns have to come with a hefty price tag. Take the Gadget MIX 7.4V Relaxing Body Fascia Muscle Massage Gun (available on Gadget MIX) for example. At less than $60, this massage gun comes with four attachments, six speed intensities and comes with an impressive battery life of eight hours — quite a steal to be honest!
How to use massage gun on lower leg:
Time needed: 2 minutes on each side
Massage gun attachment head to use: Ball head
Step 1 – Sit down on a chair and cross your right leg over your left so you have easy access to your calf.
Step 2 – Set the massage gun on speed two and run it up and down along the side of your shinbone down to the achilles tendon.
Step 3 – Alternate between flexing and pointing your right foot for 10 seconds each while you continue to glide the massage gun around.
Step 4 – Stand up and stretch out your right leg to rest on a chair. Rotate your knee such that you can see your calf.
Step 5 – Glide the massage gun along the side of your calf, avoiding the knee area.
Step 6 – Repeat step 1 to 5 on the other leg.
6. V.2 Muscle Massage Gun – Best massage gun for hamstrings and IT band relief
Aches in your hamstring and IT band can occur after a soccer match, a run or when you attempt workouts such as a hamstring curl. While it’s okay to let the soreness fade away by itself, your tight and sore hamstring can also get in the way of your daily routines. If so, perhaps it’s time for a deep tissue massage to loosen up the muscle and increase its functionality!
You don’t need a fancy massage gun to relieve the tightness in your hamstrings. A regular massage gun, such as the V.2 Muscle Massage Gun (available on The Quality Store) will do. As one of the best budget-friendly massage guns, the V.2 has a bullet head and a flat head attachment, along with four other attachment heads and 30 speed settings, allowing you to really find the intensity that suits you best. While most massage guns only work in a punching motion, the V.2 Muscle Massage Gun also vibrates to accelerate the relaxation of muscles — perfect for tight hamstrings and IT band pain!
How to use massage gun on hamstrings and IT band:
Time needed: 2 minutes on each leg
Massage gun attachment head to use: Ball head and flat head
Step 1 – Sit on the floor and bend your right leg. Rotate your right leg internally such that the right knee is on the floor pointing to the left. Use your left hand to support your body on the other side so you’re sitting upright.
Step 2 – Using the bullet attachment on the massage gun, run the device up and down along the hamstring gently. If you feel a sore spot, massage the area in a circular motion with the massage gun.
Pro Tip: Avoid pressing down too hard onto your hamstring at the start of this massage session or you may end up with a cramp.
Step 3 – Change the attachment to the flat head on your massage gun and slide the device up and down along your IT band to circulate blood flow in the area.
Step 4 – When you feel a sore spot on your IT band, you can increase the massage gun speed to target the area but avoid placing too much pressure.
Step 5 – Repeat step 1 to 4 on your left leg.
7. Jinkairui 6 Heads Suitcase Massage Gun – Best massage gun for quads relief
Many runners would have experienced sore quads at some point of their training. Quads refer to the group of four muscles located in front of your thighs. Training your quads helps to create a strong, stable foundation for better agility and sports performance. They are activated during some workout exercises including walking lunges and squats which many practice in their home gyms.
If you’ve just ended a vigorous leg day workout and can barely feel your legs, you’re in for a treat! The Jinkairui 6 Heads Suitcase Massage Gun (available on Jinkairui Official Store) can help revitalise your quad muscles in no time! Packed in a small case, this nifty device comes with six attachments which you can rotate between to target different parts of your body. It has a big battery capacity that can last up to eight days, ensuring that you don’t have to go without your massage companion after your daily workout.
How to use massage gun on your quads:
Time needed: 2 minutes on each leg
Massage gun attachment head to use: Ball head and bullet head
Step 1 – Sit on the ground with your back rested against the wall and stretch out both your legs.
Step 2 – Using the ball head on your massage gun, gently run the device all over your quads to increase blood flow and release toxins from the area. Glide the massager over your quads to identify the sore spots.
Pro Tip: If you have very sore quads, you can hold the massage gun on its side instead of vertically down towards your quads to reduce the pressure exerted.
Step 3 – Switch into the bullet head attachment and hold the massage gun over the sore spots for a few seconds for a more in-depth stimulation.
Step 4 – Repeat step 2 and 3 on the other side.
8. LISTER T-Pro Massage Gun – Best massage gun for glutes relief
Many ladies train their glutes for a nicer bum but often have to suffer from soreness the few days. If you’re at your hundredth squat and dreading the pain that comes after, percussive therapy can make you feel much better. Massaging the glutes can help to relax the muscles in the area. Additionally, it also eases pressure on other parts of your body such as the back, spine and legs.
However, glutes massage can be tricky simply because the muscles are hard to reach. Which is why you’ll need the LISTER T-Pro Massage Gun (available on Lister Official Store)! The T-Wave Massage Gun features a rotatable design whereby you can adjust the angle of the massage head according to your needs. This is extremely helpful especially when you’re massaging inaccessible areas such as your glutes and even your back.
How to use massage gun on your glutes:
Time needed: 2 minutes on each side
Massage gun attachment head to use: Ball head
Step 1 – Massage your glutes in big circulation motions with the ball head attachment.
Step 2 – Repeat step 1 on the other side.
9. LISTER T-Ranger Massage Gun – Best massage gun for forearm relief
Palms up wrist curls, reverse curls and pull-up bar hang — if these exercises sound familiar to you, chances are you train your forearm muscles a great deal. Forearm exercises are popular especially among males to achieve that vascular thick arm that looks great in rolled up sleeves. However, similar to other workouts, forearm exercises can leave your muscles feel sore and sensitive.
For a quick forearm relief after your workout, we recommend using the LISTER T-Ranger Massage Gun (available on Lister Official Store). It comes with six attachments, including the shovel head that’s important for your forearm massage. This model is unbelievably silent with a noise level of 24 decibels. Thus, you need not worry about disturbing others when you give yourself a post workout massage in the gym. While most massage guns come in a plain black design, the LISTER T-Ranger boasts six fun colours for you to choose from!
How to use massage gun on your forearms:
Time needed: 2 minutes on each side
Massage gun attachment head to use: Shovel head
Step 1 – You can either stretch out your arm in front of you or rest your arm on a table to avoid engaging the forearm muscles.
Step 2 – Attach the shovel head on your massage gun and run the device back and forth, side to side all over your forearm muscles.
Step 3 – Let the massage gun work on any sore spots for a few more seconds.
Step 4 – Repeat step 1 to 3 on the other arm.
Massaging your muscles is a breeze with the best massage guns
Feel the difference? Proper use of the massage gun can really help to strengthen the muscles, break up scar tissues, expel toxins and promote blood flow! Meanwhile, don’t forget to practice good posture to prevent unnecessary pressure on various parts of your body. You can do so by choosing one of the best office chairs in Singapore for maximum support while you work. Additionally, maintaining an active lifestyle can also help strengthen your muscles and improve overall health. Check out our easy 15 minutes home workout and practice some foam roller conditioning exercises!
