How to Relax with a Massage Gun After CrossFit?

Massage guns are very helpful for CrossFit fitness athletes, warming up before training, accelerating recovery after training, and more.

CROSSFIT is a fitness training system originated in the United States, founded in 2000 by Greg Glassman. This time, YANXING FIT will focus on some key areas to pay attention to before and after CrossFit fitness, including the middle and lateral gastrocnemius, which can optimize ankle dorsiflexion and help squat lower, and will also talk about the iliotibial band, adductors, piriformis muscles (glute rotators), upper body pectorals, upper trapezius of shoulders, forearms (because weightlifting can cause these muscles to be very tight, so be well prepared and rehabilitated).

1. Use the massage gun to start with the gastrocnemius muscle

Slide up and down the back of the calf, avoid the shin bone, find the sensitive and sore area and stay there for 30 seconds, because the vibration and pressure of 30 seconds will stimulate the muscle receptors, which will relax the muscles and help the tissue to stretch and stretch stretch.

After treatment of both calves, release the iliotibial band.

2. Use a massage gun to treat the iliotibial bundle

Start from the outside of the buttocks and work your way down the outside of the thighs, staying at the tender point for 30 seconds, avoiding the knees, hips, and hip bones. After both sides are released, come to the hamstrings.

3. Use a massage gun to loosen the hamstrings

The hamstring muscle is a large muscle on the back of the thigh. First, it is the outer side and stays at the tender point for 30 seconds; then the middle part, slides up and down, and stays at the tender point for 30 seconds. After the two sides are released, it is the piriformis muscle.

4. Use the massage gun to massage the piriformis muscle

The front and back parts of the hip bone are called the iliac bone, and the piriformis muscle is deep in the buttocks and stays at the tender point for 30 seconds. The health of the piriformis helps with squat depth in CrossFit workouts and prevents overstressing the knees, hips, and back.

After sitting down, relax the upper body. First, release the pectoral muscles to avoid the clavicle, the junction of the shoulder and biceps, and the acromion. Use the massage gun to release only the pectoral muscle belly. The same holds for 30 seconds at the tender point.

Next is the trapezius on the upper shoulder, avoiding the acromion, clavicle, and cervical spine, and using a massage gun to deeply release the trapezius, which is very beneficial for warm-up preparation and sports rehabilitation.

When relaxing the arm, replace the head of the electric fascia gun with a flat head to release the forearm.

This aids in recovery after lifting dumbbells, barbells or pull-ups in CrossFit workouts.

Use the massage gun to slide back and forth on the inside of the front half of the arm, avoiding the carpal and elbow joints, targeting the deep forearm flexors. Stay on the tender point for 30 seconds.