One definition of self-care reads, “The follow of taking an energetic position in defending one’s personal well-being and happiness, particularly throughout occasions of stress.” If that doesn’t describe what folks on this planet want proper now, then I don’t know what does.
One useful gizmo to have in your self-care toolbox is a percussive machine, additionally also known as a therapeutic massage gun. This isn’t seemingly one of many self-care methods you’ve usually heard steered earlier than, however let me clarify. Simply take into consideration a few of the issues many people have skilled over the previous 12 months:
Added display screen time
Decreased train and motion
Decrease high quality sleep
These life-style modifications can result in a wide range of undesired signs, together with irritation, poor posture, muscular tightness and imbalances, normal ache, elevated cortisol, and even bodily harm if left unchecked.
For aid, many look to a therapeutic massage therapist or chiropractor. Whereas these are nice and useful assets, sadly the respite you are feeling after your session solely lasts so long as you persistently go, which isn’t at all times handy for our busy schedules or financially potential.
That is the place percussive remedy gadgets can are available in to assist. Dr. Jason Wersland, the founding father of Theragun, the unique creator of those gadgets, has stated he developed the device to assist his sufferers maintain ache and discomfort away in between appointments corresponding to these.
I spoke with Wersland, in addition to Lissa Bankston, Theragun director of human efficiency, and Tim Roberts, Theragun director of science and innovation, to study extra concerning the machine and the way we will finest use it to search out aid — and even help our efficiency.
How does a percussive machine work?
One distinctive function of the Theragun specifically is that it’s each percussive and vibratory. This twin motion is useful as a result of it creates the depth, velocity, and power wanted for larger deep muscle tissue response. It’s estimated that it could actually attain 60 % deeper into the muscle than consumer-grade vibration massagers.
In keeping with analysis Wersland has executed, vibration is ready to journey from the mind to the pores and skin at 268 mph, whereas ache can journey at 55 mph. If you happen to can stimulate the nervous system in a approach that will get that vibration message to the mind sooner than the ache (which the machine can do), then the vibration can override and reduce the ache.
Right here’s how the remedy can profit a few of the different illnesses I discussed above:
Elevated stress and decrease high quality sleep: Excessive stress elevates the sympathetic (struggle or flight) facet of your nervous system. The machine works to extend your parasympathetic (relaxation and digest) facet, which, in flip, lowers the sympathetic.
Added display screen time: With a cellphone, chances are you’ll expertise tightness in your palms or forearms. With a pc, chances are you’ll discover poorer posture, corresponding to with a ahead head or rounded shoulders, which might shorten and tighten your front-body muscle tissue, and lengthen and weaken your back-body ones. You possibly can work to reverse that utilizing the machine, in addition to loosen any tight muscle tissue.
Decreased train and motion: This could result in extra muscular imbalances in addition to a scarcity of blood stream, which the machine may help improve circulation of.
Utilizing the machine for simply 5 to 10 minutes a day may help present constructive results.
What can I take advantage of percussive remedy for?
These are the three commonest areas I like to recommend purchasers think about using a percussive machine to assist with.
1. Muscular dysfunction or set off factors
Muscular dysfunction can happen from elevated stress, a scarcity of motion or train, poor posture, or non-optimal desk ergonomics. Over time, this will result in overcompensation and harm. When dysfunction happens, it’s potential for set off factors to develop in your muscle tissue. These really feel like knots or bumps.
Some set off factors are very delicate, particularly in case you press on them. Nonetheless, many set off factors don’t trigger ache their particular space in any respect, however somewhat referred ache in different areas of the physique. The excellent news is, these referred areas sometimes present in constant locations person-to-person, so you should utilize assets to establish the place they is likely to be. I’d suggest the guide Myofascial Ache and Dysfunction: The Set off Level Handbook, or you might merely seek for “set off level referred ache chart.”
When utilizing a percussive machine on an space with a set off level, the device will sometimes bounce off the pores and skin in a different way than locations the place the tissue is regular.
For set off factors, Wersland suggests utilizing a Theragun this fashion:
Put stress on the particular set off level for 10 to 15 seconds
Circle stress across the set off level for 10 to 15 seconds
Put stress straight again on the set off level for an additional 10 to 15 seconds
2. Heat up and restoration
When used pre-workout, percussive gadgets may help cut back the chance of delayed onset muscle soreness, or DOMS, following train. They’ll additionally assist improve your blood stream, physique temperature, and energetic and passive management of vary of movement to the areas you apply it to.
Just like pre-workout, when used post-workout for restoration, the machine can even improve blood stream. That is useful as throughout a exercise you will get tight and see a scarcity of oxygen and buildup of lactate, and in case you can flow into blood sooner, it helps provide your muscle tissue with the vitamins it must get better sooner.
For warming up, Wersland suggests utilizing a Theragun this fashion:
For shorter durations: 10 seconds per location, limiting to 30 seconds whole
At increased speeds: 2,000+ setting
With moderate-to-high stress at every attachment website and the center of the muscle
For restoration, Wersland suggests utilizing a Theragun this fashion:
For longer durations: 60 to 120 seconds per physique half
At decrease speeds: 1,700 setting
With mild stress as you slowly float the machine over muscle tissue
three. Relaxation and sleep
Due to the constructive affect to the parasympathetic nervous system, percussive gadgets generally is a useful gizmo to assist with improved relaxation and sleep, which might additionally result in elevated psychological and muscular restoration.
For relaxation and sleep, Wersland suggests utilizing a Theragun this fashion:
For 5 to 10 minutes 30 minutes previous to going to mattress
With a softer attachment at slower speeds, floating the machine over muscle tissue
On the decrease again facet of your neck, in addition to your decrease again, forearms, legs, and toes
Benefiting from instruments to assist lower your stress, profit your sleep, and improve your muscle perform is a straightforward and accessible approach to enhance the day-to-day high quality of your life.
If you happen to’d like extra info on the science and correct use of percussive gadgets, you’ll be able to try the interviews I did with Wersland, Bankston, and Roberts on episodes 14, 15, and 16 of the Life Time Coaching Podcast or Life Time Coaching Vodcast. You may as well pose any questions you will have in our Life Time Coaching Fb Group.