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Theragun: How to use it for pain, sleep, stress and recovery from workouts



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Angela Lang / CNET

If the drill-like massager Theragun caught your attention thanks to the celebrities, professional athletes, and fitness trainers who swear by it, you're probably interested in finding out exactly how it works. The device is not brand new (it was launched in 201

6), but has recently gained in popularity thanks to the fitness community and well-known fans such as Chelsea Handler, Sam Smith and Ashley Graham. (Not to mention the recent increase in the popularity of spa recovery techniques, methods and studios.) 19659004 The basic concept behind the functioning of the Theragun is based on the use of percussion therapy (19459011) or percussion therapy. The vibration and forces produced by the device are said to have a number of benefits, including pain relief, greater freedom of movement, reduced muscle stiffness and soreness, and a faster post-workout recovery time.

But if you've ever had the opportunity to sample a Theragun or a similar striker you're probably a bit confused as to exactly how to use it first. The key to getting the most out of your therapy device is in the right use.

Continue reading: How to recover from a hard workout

How to use a Theragun for training recovery

The Theragun helps in removing lactic acid from the muscles you are using tired of training, making it ideal for restoring your workout. It's what other techniques like massage or foam rollers also aim for, but Lissa Bankston, head of Human Performance at Theragun, argues that percussive therapy can result in a more effective outcome in less time.

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The Theragun G3 model is the quietest of all models and is being sold for 399 USD.


Theragun

Theragun may also be a solution for those who are too sensitive to deep tissue massages, as the device can achieve a similar effect without the painful or painful low pressure that is common to some people.

And although the Theragun is by no means cheap (models starting at $ 249), you can save money if you use them (or replace them occasionally) instead of the regular massage therapy sessions, which usually cost $ 100 and more session ,

So how and when should you use a Theragun to recover from a workout?

"When it comes to recovery, I think it's best to do it soon after and use it a lot. I recommend if you apply it for at least two minutes to the muscles that you believe you have Pain and then other muscles that you can see for 30 seconds to a minute, "Bankston said.

To treat a muscle, Theragun recommends moving the device slowly over aching muscles (or muscles that you think will hurt later) for up to two minutes in each area. The Theragun app also recommends using Stretch in conjunction with Theragun Therapy for a Pro-Level Regeneration Scheme.

You do not have to put a lot of pressure to get results-the Theragun does the work for you, so Theragun recommends that you "hover" the device over the areas you want to treat.

"We recommend just floating it on the body because it has half an inch of penetration so you do not have to use excessive force – if you compared it to a deep tissue massage, you would think you need to use it More strength to achieve this result, but the reason a massage therapist exerts pressure is to penetrate deep into the tissue, and we're already doing that with our amplitude, "Bankston said.

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If you're looking for more intensity, Bankston recommends changing the device accessories (with different surface areas – the smaller the area, the more intense) so you can target areas that need more focus than the standard round tower that sits on top of the device is included.

How to Use a Theragun in General Tension, Stress, and Sleep

According to Theragun, the device can be helpful in reducing general tension and stress, and even help you sleep better. The way to do this is by "down-regulating the nervous system" through massage. Theragun recommends using the device on each muscle group (arms, buttocks, legs) two minutes before bed to help you feel relaxed and calm.

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The Theragun app offers suggestions how to sleep better with the device.


Screenshot by Mercey Livingston / CNET

With general tension, you can use the device for two minutes on strained or tense muscles to relieve stress. If you have a painful knot at a certain point, Theragun recommends that you work with the damper attachment instead of directly at the knot.

You can then try to use the default attachment quickly at the node (no more than three seconds). However, you do not want to do this too often. Give the area a chance to rest for about 24 hours and repeat the process.

How to Get Your Muscles Ready to Exercise with the Theragun

Even though the Theragun is best known for being used after exercise. You can actually use it before or during exercise to improve your workout performance. According to Theragun, using the device before exercise may help to activate the muscles and increase the range of motion. This promotes performance and recovery and reduces the risk of injury as blood flow is increased.

Prior to training, Theragun recommends that you use the device for 30 seconds on the muscles you want to work on to support muscle activation. The Theragun app also features a special pre-workout protocol with a chart and step-by-step instructions.

You can also use the Theragun during exercise to speed recovery, activate "sleeping" muscles, and strengthen circulation before you make the next repetition. An example would be to insert pauses between the knee sets to use the Theragun on the gluteal muscles for 15 to 30 seconds to prevent the quads from moving during the exercise.

What not to do with a Theragun

Finally, some safety precautions must be taken, even though the Theragun has many uses in addition to the Restoration. First, you should not use the Theragun for muscle cramps, strains, inflammatory injuries (such as tendinitis) or broken bones.

If you have a chronic illness or other chronic health condition, using a Theragun may not be appropriate. It is best to consult your doctor before using one.

Theragun also recommends that you check with a doctor if you are pregnant (although Bankston generally said that it is safe unless you use it near the front or back of your torso). Other definite don & # t; s? Bankston said it was not safe or a good idea to use it on his head or genitals. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.


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