First to give you a ummary. Fascia gun is worth buying, especially for friends who often run, cycling and other aerobic exercise, but be sure to choose the right one for you! Now there are a lot of questions on the network about the efficacy of the fascia gun, in fact, it is not surprising that there are questions, as an emerging fitness aid, the fascia gun on the market is mixed, many people use the fascia gun in a misleading way, leading many people to believe that the fascia gun is “IQ tax”. In fact, the role of the gun in relieving sports pain and promoting post-exercise recovery is based on clear scientific evidence.

  So, what is the scientific basis for a fascia gun to work? What is a good fascial gun? And what are the misconceptions about using a fascia gun?

  How the gun works

  To understand the working principle of the fascia gun, we must first understand the fascia. Fascia is a dense connective tissue that runs through the body, which surrounds muscles, muscle groups, blood vessels, and nerves. There are several layers of fascia, called superficial fascia, deep fascia, and visceral fascia, which stretch through various structures in the body from the subcutaneous to the visceral level. Fascia is a dense connective tissue that contains collagen fibers arranged in a tight regular pattern, which are oriented in the direction of tensile force, so that it has strong unidirectional tensile properties. Fascia is generally referred to as the muscle fascia that wraps around the skeletal muscle. It is somewhat like a “muscle suit” that wraps around the muscle and connects it to the whole body. The muscle is restrained by the fascia, which is wrapped around it. The muscle contracts over time, and the corresponding fascia contracts, and the soft shell formed by the compressed fascia restricts the expansion of muscle fibers, and thus keeps the compressed muscle in its original state. When the human body often performs relatively strenuous exercise, the myofascia, as part of the skeletal muscle stress structure, may also be damaged in the process of exercise. Of course, due to the existence of the body’s self-repair mechanism, this damage is often reversible. However, the damaged and repaired fascia will often develop adhesions in the process.

  When myofascial adhesions or damage occur, the body will experience many uncomfortable reactions, such as muscle stiffness, tension, low local skin temperature, muscle tissue laxity, inelasticity or decreased elasticity, depression, and irregular blocks or strips of hard tissue between the deep subcutaneous muscle bones. The presence of a large number of adhesions and folds of fascia is like putting a tight, inelastic plastic leather coat on the outer layer of the muscle, which cannot be fully stretched and relaxed, and will affect muscle function and limit body mobility over time. To relieve this stiffness and pain, and to restore flexibility and mobility to the limbs, we need to relax the fascia.

  The traditional method of relaxing the fascia is mainly through manual massage, such as physical therapist (PT) by pressing and moderately stretching the agonizing pain points, which has a relaxing effect. Here is not recommended ordinary blind massage, because this massage is often more suitable for less active people in daily life, such as chronic neck, shoulder, lumbar and leg pain, and does not adjust for the characteristics of sports injuries in the more active people. Professional physical therapists (PT) generally charge by the hour, the price is often not cheap, even if only 1-2 times a week, accumulated over the years is a considerable amount of expenditure. So more people often choose to relax at home by themselves, where the most common tool is the foam shaft. People can use the foam axis and their own weight to apply moderate pressure to specific muscles or muscle groups, allowing the body to slowly roll on the foam axis and stop for 20 to 30 seconds at the location where the pain is felt most strongly, to play a relaxing role. This method is low cost, a foam shaft, a yoga mat can be done. The downside is that some deep muscle groups are difficult to reach. And the foam shaft is inefficient, relaxing the whole body muscle groups may take 30-60 minutes, for people who often exercise is also a matter of time. So is there a convenient, cheap, easy to use, relaxing fascia efficient tool to solve this problem? This is to talk about our protagonist today – fascia gun.

  Myofascial gun is a kind of external sports massage equipment. It is through high-frequency vibration perpendicular to the muscle force, the tense muscle fascia by vibration to let it soothe and disperse, to reduce local tissue tension, relieve pain, promote blood circulation and other effects. Compared with traditional sports massage methods such as manual or foam shafts, the advantage of high frequency vibration of the fascia gun is that it can act on the deeper layers of the muscles that are usually difficult to reach, and can improve the efficiency of relaxation and save time. The effectiveness of the myofascial gun has been proven by numerous studies. For example, studies have shown that myofascial gun vibration therapy is as effective as massage therapy in preventing Delayed Onset Muscle Soreness (DOMS). Massage was more effective in restoring concentric strength, but vibration therapy provided early clinical pain relief and was effective in reducing lactate dehydrogenase levels up to 48 hours after exercise.

massage ball

  Today, I will show you how to use a handheld massager to massage and relax the entire back muscles. Generally, when we relax the back muscles, there are two parts, one is our latissimus dorsi and the other is the spine muscle.

  For people who have a chest and hunchback for a long time, the spine muscles will be more tense, so using a handheld massager will loosen the tense spine to a certain extent, just like we stretch the waist. However, it is difficult to stretch the waist to truly loosen the entire deep spine muscles. At this time, we need to use a handheld massager.

  Use handheld

  The above said: You can use a handheld massager to relax the spine muscles. For the latissimus dorsi, it is a very wide part of the entire back. As such a large muscle group, it usually only acts on some of our rib-pulling movements, such as pulling the distal object towards the body, usually with Latissimus dorsi is dominant.

  In short, I will focus on explaining how to use a handheld massager to massage and relax these two muscles.

  Handheld massager to massage erector spinae

  When relaxing the back with a handheld massager, let’s first understand what the erector spinae is. Many people may not be familiar with erector spinae, but the tenderloin that we see everyday is actually erector spinae. So both sides of the spine are where it needs to be loosened.

theragun massage gun

  When loosening the erector spinae, the tip of the handheld massager needs to be replaced with a U-shaped tip. The U-shaped pipette tip can perfectly avoid the spinous processes of the spine and act on the muscles on both sides of the spine. The erector spinae muscles grow from the back of the lower pelvis, along the spine to the back of the head.

  We focus on loosening the erector spinae of the back from the thoracic spine to the lumbar spine. Turn on the handheld massager with U-shaped massage head to the second gear amplitude, first slide down the spine with your hand, find the stress point of the handheld massager, and then perform massage.

  The general massage time for erector spinae should be about 3 minutes per group.

  Handheld massager to massage the latissimus dorsi

  is to loosen the erector spinae through a handheld massager, and how to deal with the latissimus dorsi below. The latissimus dorsi is located on the outer side of the back. The latissimus dorsi grows from the thoracic and lumbar spine to the back of the pelvis, and the muscle fibers go along the side of the body to the front of the shoulder joint. The latissimus dorsi is the largest sector area of ​​the human body.

  Since most people’s latissimus dorsi is relatively thin and directly touches the ribs through the muscles, when combing the latissimus dorsi with a handheld massager, you cannot use excessively strong amplitude and sharp massage heads, so choose one Relatively flexible massage head.

  When    relaxes the latissimus dorsi, we first start from the thoracic spine and gradually go to the position of the shoulder joints outside of the body. Then start from the beginning, but this time move the starting point down a little bit. Because the entire area of ​​the latissimus dorsi is large, the entire muscle fibers need to be combed evenly.

  If there is too much pain when combing and massaging the latissimus dorsi, you can stop and massage the painful area for about 30 seconds.

  OK The above is the correct massage method for the erector spinae and latissimus dorsi of the back by using the handheld massager and the different tips of the handheld massager.