How to Use a Massage Gun: A Simple Guide for Every Body Area
The short answer: turn the massage gun on at the lowest speed, rest it lightly on the muscle and glide it slowly over the area. Keep it moving, don't press hard, and give each muscle group a minute or two. Stay off bones and joints, the spine, the head and the front of the neck.
Below is the full step-by-step guide: how to use a massage gun on each part of the body, how to choose the speed and the head, and the common mistakes to avoid.
How to use a massage gun, step by step
- Charge it fully before the first use.
- Choose a head. A larger, softer head spreads the pressure and suits big muscles like the thighs and the back. A smaller head suits smaller areas, like the arms.
- Start at the lowest speed. Turn the gun on before it touches your body, then rest the head lightly on the muscle.
- Glide slowly. Move along the muscle, back and forth, in slow and calm strokes. Let the gun do the work. You only guide it.
- Raise the speed step by step if you want a stronger massage. Stop at the level that still feels good.
- Move on. After a minute or two, go to the next muscle group.
Massage gun before or after a workout?
Both work, for different reasons.
- Before a workout: a short, light pass at a low speed on the muscles you are about to use. Make it part of your warm-up, not a replacement for it.
- After a workout: a slower, longer pass on the muscles that feel tight. Sit down, breathe and let them relax.
- After work and on rest days: a few minutes on your shoulders, back or legs at the end of a long day at a desk or on your feet.
How long should you use a massage gun?
Keep it short. A minute or two on each muscle group is usually enough, so a few areas together take only a few minutes. Don't stay on one spot. If an area feels tender, lower the speed or move on.
How to use a massage gun on each body area
Shoulders and upper back
Work on the thick muscle on top of each shoulder and between the shoulder blades. Stay to the side of the spine, never on it, and keep away from the front of the neck. Shoulders are hard to reach on your own, so this is a lovely one to do for a partner.
Back
Glide up and down the muscles on both sides of the spine, not on the spine itself. A larger, softer head and a low to medium speed feel best here.
Thighs
The thighs are big muscles, so they can take a higher speed. Work the front, the back and the outer side of the thigh, from just above the knee up to the hip. Stay off the kneecap.
Calves
Sit down and bend your knee a little so the calf relaxes. Glide slowly up and down the middle of the calf. Keep away from the shin bone at the front.
Arms
Use a smaller head and a low speed on the upper arm and the forearm. Keep away from the elbow and the wrist, where the bone is close to the skin.
Glutes
A big muscle that often feels tight after long hours of sitting. A higher speed and a large head are fine here.
Which speed and which head for each area
| Body area | Speed | Head |
|---|---|---|
| Shoulders and upper back | Low to medium | Larger, softer |
| Back (beside the spine) | Low to medium | Larger, softer |
| Thighs and glutes | Medium to high | Larger |
| Calves | Low to medium | Larger, softer |
| Arms | Low | Smaller |
Where not to use a massage gun
- On the head or the face
- On the front of the neck
- Directly on the spine
- On bones and joints, like the knees, elbows, wrists and shins
- On broken or irritated skin
If you are pregnant, have a pacemaker or any health condition, ask your doctor before use.
Common massage gun mistakes
- Pressing hard. More pressure is not better. Let the speed do the work. Our mini massage gun even pauses by itself if you press too hard, then starts again.
- Starting at the top speed. Always start low and build up.
- Staying on one spot. Keep the gun moving.
- Working over bone. Stay on the soft, thick part of the muscle.
- Using it wet. Our mini massage gun is not waterproof. Use it on dry skin or over clothing.
Mini or full-size massage gun?
It depends on where you will use it and how much power you want.
| Nexora Mini Massage Gun | Nexora Full-Size Massage Gun | |
|---|---|---|
| Weight | 180 g | 0.98 kg |
| Settings | 5 (1600 to 3200 rpm) | 30 speed settings |
| Heads | 3 | 6 |
| Motor | Brushless, pauses if you press too hard | High-power brushless, low noise |
| Made for | Your bag, the office and trips | The gym, big muscles and deeper work |
| Extras | USB-C charging | Carry case for the gun and all 6 heads |
Choose the Nexora Brushless Mini Massage Gun if you want a small gun that is always with you. Choose the Nexora Full-Size Massage Gun if you train hard or want more power for big muscles.
Want more than a massage gun? The Nexora Active Body Set puts the mini massage gun together with a heated waist massager. Buy the set, get the Heated Knee Wrap FREE.
Why a Nexora massage gun
We checked about 300 models and kept only the few that met our specifications. We chose our massage guns for their design, engineering and warranty, and every Nexora product is tested by us before it is sold to you. Each one comes with free shipping, 30-day returns and a 12-month warranty. If it's ever faulty, send us a photo or video and we'll send you a new one. Read our quality standard.
Questions and answers
Can I use a massage gun every day?
Yes, if you keep it short and gentle. Give each muscle group a minute or two, and skip any area that feels tender.
Can I use a massage gun on my neck?
Not on the front of the neck. You can use it gently, at a low speed, on the thick muscles on top of the shoulders and on the upper back.
Can I use a massage gun on my back?
Yes, on the muscles on both sides of the spine. Never on the spine itself.
How hard should I press?
Very lightly. Rest the head on the muscle and let the speed do the work. If it feels too strong, lower the speed.
Which head should I use?
A larger, softer head for big muscles like the back, thighs and glutes. A smaller head for the arms and smaller areas.
What warranty do Nexora massage guns have?
A 12-month warranty, plus 30-day returns and free shipping on every order.
More guides: How to choose a heated knee massager · Massager gift ideas for everyone on your list