💪🏼 Muscle programs: How to use your JOLT™ massage gun?
The following programs allow you to work your muscles according to your objectives (Recovery, Warm-up, Care, ...)
RECOVERY
JOLT™ Bolt : Set the gun to a low to intermediate speed (speeds 1 to 10) according to your feelings
JOLT™ Mini : Set the gun to speed 1 or 2 depending on your feelings.
WARM-UP (Divide the times below by 2)
JOLT™ Bolt : Set the gun to a low to intermediate speed (speeds 10 to 20) according to your feelings.
JOLT™ Mini : Set the gun to speed 2 or 3 depending on your feelings.
Use the flat or round head
Duration : 6 minutes
• Calves : 60 sec (30 sec each calf)
From the bottom up
• Quadriceps : 60 sec (30 sec per quadriceps)
From the bottom up
• Glutes : 60 sec (30 sec per glute)
From outside to inside, going up
• Upper back : 60 sec (30 sec per side)
From the ribs to the spine
• Pectorals: 60 sec (30 sec per side)
From the outside in
• Neck : 60 sec (30 sec per trapezius)
Back and forth between the bottom of the head and the shoulder
Use the flat or round head (cylindrical head for feet)
Duration : 6 minutes
• Feet : 60 sec (30 sec par pied)
Back and forth between the toes and the heel
• Shins : 60 sec (30 sec per tibialis)
From the bottom up
• Calves : 60 sec (30 sec each calf)
From the bottom up
• Hamstrings: 60 sec (30 sec each leg)
From the bottom up
• Quadriceps : 60 sec (30 sec per quadriceps)
From the bottom up
• Glutes : 60 sec (30 sec each glute muscle)
From outside to inside, going up
Use the flat or round head
Duration : 3 minutes
• Glutes : 60 sec (30 sec each glute muscle)
From outside to inside, going up
• Lower body : 60 sec (30 sec per side)
From the bottom up
• Abdominals : 60 sec (30 sec per side)
From the ribs to the abdominal muscles
Use the flat or round head
Duration : 9 minutes
• Low back : 60 sec (30 sec per side)
From the bottom up
• Pectorals : 60 sec (30 sec each pecs)
From the outside in
• Neck : 60 sec (30 sec per trapezius)
Back and forth between the bottom of the head and the shoulder
• Shoulders: 60 sec (30 sec each shoulder)
From the upper triceps to the shoulder
• Biceps : 60 sec (30 sec per biceps)
From elbow to underarm
• Forearms : 60 sec (30 sec per arm)
From wrist to the arm joint
PER SPORT
Use the round or flat head
Duration : 10 minutes
• Hamstrings : 120 sec (1 minute each leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Calves : 120 sec (1 min each calf)
From the bottom up
• Feet : 60 sec (30 sec per foot)
From the toes to the heel
• Abdominals : 60 sec
From the ribs to the abdominal muscles
• Neck : 120 sec (1 min per côté)
From the bottom of the head to the shoulder
Use the flat or round or cylindrical head (for hands)
Duration : 15 minutes
• Pectorals : 120 sec (1 min each pectoral muscle)
From the outside in
• Upper back: 120 sec (1 min each side)
From the ribs to the spine
•Shoulders : 120 sec (1 min each shoulder)
From the upper triceps to the shoulder
• Abdominals : 60 sec
From the ribs to the abdominal muscles
• Neck : 60 sec (30 sec per side)
From the bottom of the head to the shoulder
• Calves: 120 sec (1 minute each calf)
From the bottom up
• Hamstrings : 120 sec (1 min per leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 60 sec (30 sec each glute muscle)
From outside to inside, going up
• Hands: 60 sec (30 sec per Hand)
From the wrist to the fingers
Use the flat or round or cylindrical head (for feet)
Duration : 10 minutes
• Feet: 60 sec (30 sec per foot)
From the toes to the heel
• Shins: 60 sec (30 sec per tibialis)
From the bottom up
• Calves: 120 sec (1 min each calf)
From the bottom up
• Hamstrings : 120 sec (1 min par per leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes : 120 sec (1 min each glute muscle)
From outside to inside, going up
Use the flat or round head (or cylindrical for feet)
Duration : 15 minutes
• Feet: 60 sec (30 sec per foot)
From the toes to the heel
• Shins : 60 sec (30 sec per tibialis)
From the bottom up
• Calves: 120 sec (1 min each calf)
From the bottom up
• Hamstrings : 120 sec (1 min per leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Low back : 120 sec (1 min each side)
From the bottom up
• Neck : 120 sec (1 min per trapezius)
From the bottom of the head to the shoulder
Use the flat or round head
Duration : 6 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Hamstrings : 120 sec (1 min per leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
Use the flat or round or cylindrical head (for hands)
Duration : 18 minutes
• Shoulders: 120 sec (1 min each shoulder
From the upper triceps to the shoulder
• Pectorals : 120 sec (1 min each pectoral muscle)
From the outside in
• Upper back : 120 sec (1 min each side)
From the ribs to the spine
• Biceps : 120 sec (1 min per biceps)
From the elbow to the underarm
• Abdominals : 60 sec
From the ribs to the abdominal muscles
• Hamstrings : 120 sec (1 min each leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Calves: 120 sec (1 min each calf)
From the bottom up
• Hands: 60 sec (30 sec per hand)
From the wrist to the fingers
Use the flat or round head (cylindrical head for feet)
Duration : 15 minutes
• Feet: 60 sec (30 sec per foot)
From the toes to the heel
• Calves: 120 sec (1 min each calf )
From the bottom up
• Hamstrings : 120 sec (1 min each leg )
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Low back : 120 sec (1 min per side)
From the bottom up
• Upper back : 120 sec (1 min per side)
From the bottom up
• Shoulders: 120 sec (1 min each shoulder)
From the upper triceps to the shoulder
Use the flat or round head (cylindrical head for the feet and hands)
Duration : 20 minutes
• Feet: 60 sec (30 sec per foot)
From the toes to the heel
• Shins : 120 sec (1 min per tibialis)
From the bottom up
• Calves: 120 sec (1 min each calf)
From the bottom up
• Hamstrings : 120 sec (1 min par each leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Low back : 120 sec (1 min per side)
From the bottom up
• Upper back: 120 sec (1 min per side)
From the bottom up
• Shoulders : 120 sec (1 min pour each shoulder)
From the upper triceps to the shoulder
• Neck : 120 sec (1 min per trapezius)
From the bottom of the head to the shoulder
• Hands: 120 sec (1 min per hand)
From the wrist to the fingers
Use the flat or round head
Duration : 18 minutes
• Neck: 120 sec (1 min per trapezius)
From the bottom of the head to the shoulder
• Shoulders: 120 sec (1 min each shouler)
From the upper triceps to the shoulder
• Upper back : 120 sec (1 min per side)
From the bottom up
• Low back : 120 sec (1 min per side)
From the bottom up
• Biceps : 120 sec (1 minute per biceps)
From the elbow to the underarm
• Forearms : 120 sec (1 min per forearm)
From the wrist to the arm joint
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Quadriceps : 120 sec (1 min par per quadriceps)
From the bottom up
• Calves: 120 sec (1 min each calf)
From the bottom up
Use the flat or round head (cylindrical head for hands)
Duration : 8 minutes
• Neck : 120 sec (1 min per trapezius)
From the bottom of the head to the shoulder
• Biceps : 120 sec (1 minute per biceps)
From the elbow to underarm
• Forearms : 120 sec (1 min per forearm)
From the wrist to the arm joint
• Hands: 120 sec (1 min pe hand)
From the wrist to the fingers
Use the flat or round head (cylindrical head for hands)
Duration : 10 minutes
• Shoulders: 60 sec (30 sec each shoulder)
From the upper triceps to the shoulder
• Biceps : 60 sec (30 sec per biceps)
From the elbow to underarm
• Triceps : 60 sec (30 sec per triceps)
From the elbow to underarm
• Upper back : 60 sec (30 sec per side)
From the ribs to the spine
• Abdominals : 30 sec
From the ribs to the abdominal muscles
• Forearms : 60 sec (30 sec per forearm)
From the wrist to the arm joint
• Hands: 60 sec (30 sec per hand)
From the wrist to the fingers
• Glutes: 60 sec (30 sec each glute muscle)
From outside to inside, going up
• Quadriceps : 60 sec (30 sec per quadriceps)
From the bottom up
• Hamstrings : 60 sec (30 sec each leg)
From the bottom up
• Calves: 60 sec (30 sec each calf)
From the bottom up
Use the flat or round or cylindrical head (for hands)
Duration : 9 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Shoulders: 120 sec (1 min each shoulder)
From the upper triceps to the shoulder
• Neck : 60 sec (30 sec per side)
From the bottom of the head to the shoulder
• Hands: 60 sec (30 sec per hand)
From the wrist to the fingers
Use the round or flat head
Duration : 8 minutes
• Upper back : 120 sec (1 min per side)
From the ribs to the spine
• Triceps : 60 sec (30 sec per triceps)
From the elbow to the underarm
• Pectorals : 120 sec (1 min each pectoral muscle)
From the outside in
• Abdominals : 60 sec
From the ribs to the abdominal muscles
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
Use the flat or round or cylindrical head (for hands)
Duration : 12 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Abdominals : 60 sec
From the ribs to the abdominal muscles
• Pectorals : 120 sec (1 min each pectoral muscle)
From the outside in
• Forearms : 120 sec (1 min per forearm)
From the wrist to the arm joint
• Neck: 60 sec (30 sec per side)
From the bottom of the head to the shoulder
• Hands: 60 sec (30 sec per hand)
From the wrist to the fingers
Use the flat or round head (cylindrical head for hands)
Duration : 20 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Quadriceps : 120 sec (1 min par quadriceps)
From the bottom up
• Hamstrings : 120 sec (1 min each leg)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Upper back : 120 sec (1 min per side)
From the ribs to the spine
• Pectorals : 120 sec (1 min each pectoral muscle)
From the outside in
• Biceps : 120 sec (1 minute per biceps)
From elbow to underarm
• Forearms : 120 sec (1 min per forearm)
From the wrist to the arm joint
• Neck : 60 sec (30 sec per side)
From the bottom of the head to the shoulder
• Shoulders: 120 sec (1 min each shoulder)
From the upper triceps to the shoulder
• Hands: 60 sec (30 sec per hand)
From the wrist to the fingers
Use the flat or round head
Duration : 15 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Hamstrings : 120 sec (1 min each leg)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Upper back : 120 sec (1 min de per side)
From the ribs to the spine
• Shoulders: 120 sec (1 min each shoulder)
From the upper triceps to the shoulder
• Pectorals : 120 sec (1 min each pectoral muscle)
From the outside in
• Biceps : 120 sec (1 min per biceps)
From elbow to underarm
Use the flat or round or cylindrical head (for hands)
Duration : 10 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Shins : 120 sec (1 min per tibialis)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Forearms: 120 sec (1 min per forearm)
From the wrist to the arm joint
• Hands: 120 sec (1 min per hand)
From the wrist to the fingers
Use the flat or round or cylindrical head (for hands)
Duration : 10 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Upper back : 120 sec (1 min de per side)
From the ribs to the spine
• Pectorals : 120 sec (1 min each pectoral muscle )
From the outside in
• Hands: 120 sec (1 min per hand)
From the wrist to the fingers
• Neck: 120 sec (1 min per side)
From the bottom of the head to the shoulder
Use the round or flat head
Duration : 8 minutes
• Hamstrings : 120 sec (1 min each leg)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Pectorals : 120 sec (1 min each pectoral muscle)
From the outside in
• Neck: 120 sec (1 min per side)
From the bottom of the head to the shoulder
Use the flat or round head
Duration : 14 minutes
• Calves: 120 sec (1 min each calf)
From the bottom up
• Hamstrings : 120 sec (1 min each leg)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Upper back : 120 sec (1 min per side)
From the ribs to the spine
• Neck: 120 sec (1 min per side)
From the bottom of the head to the shoulder
• Triceps : 120 sec (1 minute per triceps)
From elbow to underarm
• Forearms : 120 sec (1 min per forearm)
From the wrist to the arm joint
Use the flat or round head (cylindrical head for feet)
Duration : 15 minutes
• Feet: 120 sec (1 min per foot)
From the toes to the heel
• Calves: 120 sec (1 min each calf)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Low back : 120 sec (1 min per side)
From the bottom up
• Upper back : 120 sec (1 min per side)
From the ribs to the spine
• Shoulders: 120 sec (1 min each shoulder)
From the upper triceps to the shoulder
• Neck: 60 sec (30 sec per side)
From the bottom of the head to the shoulder
Use the flat or round head (cylindrical head for feet)
Duration : 12 minutes
• Feet: 120 sec (1 min per foot)
From the toes to the heel
• Hamstrings : 120 sec (1 min each leg)
From the bottom up
• Quadriceps : 120 sec (1 min per quadriceps)
From the bottom up
• Glutes: 120 sec (1 min each glute muscle)
From outside to inside, going up
• Low back : 120 sec (1 min per side)
From the bottom up
• Forearms : 120 sec (1 min per forearm)
From the wrist to the arm joint
💡 Your sport is not listed? Contact us and we will send you the corresponding massage program.
JOLT™ Bolt : Set the gun to a low to intermediate speed (speeds 1 to 10) according to your feelings.
JOLT™ Mini : Set the gun to speed 1 or 2 depending on your feelings.
Use the flat or round head
Duration : 5 minutes
• Neck : 60 sec (30 sec per side)
From the bottom of the head to the shoulder
• Pectorals : 60 sec (30 sec per side)
From the outside in
• Quadriceps : 60 sec (30 sec per quadriceps)
From the bottom up
• Arch of the foot : 60 sec (30 sec per foot)
From the toes to the heel
Stretch for 1 minute at the end of the program.
Use the flat or round head
Duration : 6 minutes
• Neck: 60 sec (30 sec per side)
From the bottom of the head to the shoulder
• Forearms : 60 sec (30 sec per forearm)
From the wrist to the elbow
• Low back / lumbar : 60 sec (30 sec per side)
From the bottom up
• Quadriceps : 60 sec (30 sec per quadriceps)
From the bottom up
• Shins: 60 sec (30 sec per tibialis)
From the bottom up
• Arch of the foot : 60 sec (30 sec per foot)
From the toes to the heel
Stretch for 1 minute at the end of the program.
Use the flat or round head
Duration : 2 minutes
• Low back / lumbar : 60 sec (30 sec per side)
From the bottom up
• Hamstrings : 60 sec (30 sec per side)
From the bottom up
• Arch of the foot : 60 sec (30 sec per side)
From the toes to the heel
Stretch for 1 minute at the end of the program.
Use the round or flat head
Duration : 4 minutes
• Quadriceps : 60 sec (30 sec per quadriceps)
From the bottom up
• Glutes: 60 sec (30 sec each glute muscle)
From outside to inside, going up
• Pectorals : 60 sec (30 sec per pectoral muscle)
From the outside in
• Shins: 60 sec (30 sec per tibialis)
From the bottom up
Stretch for 1 minute at the end of the program.
Use the round or flat head
Duration : 6 minutes
• Calves: 60 sec (30 sec per calf)
From the bottom up
• Quadriceps : 60 sec (30 sec pear quadriceps)
From the bottom up
• Arch of the foot : 60 sec (30 sec per foot)
From the toes to the heel
• Biceps : 60 sec (30 sec per biceps)
From elbow to underarm
• Forearms : 60 sec (30 sec per forearm)
From the wrist to the elbow
• Palms of the hands : 60 sec (30 sec per hand)
From the wrist to the fingers
Stretch for 1 minute at the end of the program.
Use the round or flat head
Duration : 4 minutes
• Forearms : 60 sec (30 sec per forearm)
From the wrist to the elbow
• Neck: 60 sec (30 sec per trapezius)
From the bottom of the head to the shoulder
• Low back : 60 sec (30 sec per side)
From the bottom up
• Calves: 60 sec (30 sec per calf)
From the bottom up
Stretch for 1 minute at the end of the program.
BY PATHOLOGY
View all our videos of massages for tendinitis on this page
Use the round or flat head
Duration : 2 minutes
• Calves: 60 sec (30 sec each calf)
From the bottom up
• Hamstrings : 60 sec (30 sec each leg)
From the bottom up
Stretch for 1 minute at the end of the program.
You can repeat the program several times a day if necessary.
Use the flat or round head
Duration : 8 minutes
• Arch of the foot : 2 x 120 sec
From the toes to the heel
• Calves: 2 x 120 sec
From the bottom up
Stretch for 1 minute at the end of the program.
You can repeat the program several times a day if necessary.
Use the round or flat head
Duration : 3 minutes
• Neck : 60 sec (30 sec per trapezius)
From the bottom of the head to the shoulder
• Biceps : 60 sec (30 sec per arm)
From elbow to underarm
• Chest: 60 sec (30 sec per side)
From the outside in
Stretch for 1 minute at the end of the program.
You can repeat the program several times a day if necessary.
Use the flat or round head
Duration : 3 minutes
• Biceps : 60 sec (30 sec per biceps)
From elbow to underarm
• Pectorals : 60 sec (30 sec per pectoral muscle)
From the outside in
• Neck: 60 sec (30 sec per side)
From the bottom of the head to the shoulder
Stretch for 1 minute at the end of the program.
This program can be repeated several times a day if necessary.
Use the flat or round head
Duration : 3 minutes
• Low back / lumbar: 60 sec (30 sec per side)
From the bottom up
• Hamstrings : 60 sec (30 sec each leg)
From the bottom up
• Calves: 60 sec (30 sec per calf)
From the bottom up
Stretch for 1 minute at the end of the program.
If necessary, you can repeat the program several times a day.
Use the round or flat head
Duration : 4 minutes
• Shins: 120 sec (1 min per tibialis)
From the bottom up
• Calves: 120 sec (1 min per calf)
From the bottom up
Stretch for 1 minute at the end of the program.
You can repeat the program several times a day if necessary.
Use the round or flat head
Duration : 4 minutes
• Forearms : 120 sec (1 min per forearm)
From the wrist to the elbow
• Palms of the hands : 120 sec (1 min per hand)
From the wrist to the fingers
Stretch for 1 minute at the end of the program.
You can repeat the program several times a day if necessary.
Use the round or flat head
Duration : 4 minutes
• Lateral thigh : 120 sec (1 min per side)
Massage the tensor fasciae latae and the iliotibial band by back and forth motion
• Glutes: 120 sec (1 min per glute muscle)
From outside to inside, going up
Stretch for 1 minute at the end of the program.
If necessary, you can repeat the program twice a day (do not continue if you feel unbearable pain).
💡 A type of care is not listed? Contact us and we will send you the appropriate massage program.
JOLT™ Bolt : Set the gun to a low to high speed (speeds 1 to 20) according to your feelings.
JOLT™ Mini : Set the gun to speed 1, 2 or 3 according to your feelings.
Use the round or flat head
Duration : 1 minute (30 seconds per side)
From the bottom of the head to the shoulder
Use the round or flat head
Duration : 2 minutes (1 minute each shoulder)
From the upper triceps to the shoulder
Use the cylindrical or flat head
Duration : 2 minutes (1 minute per pectoral muscle)
From the outside in
Use the flat or round head
Duration : 2 minutes (1 minute per biceps)
From the elbow to the underarm
Use the round or flat head
Duration : 2 minutes (1 minute per triceps)
From the elbow to the underarm
Use the round or flat head
Duration : 2 minutes (1 minute per forearm)
From the wrist to the arm joint
Use the cylindrical head
Duration : 2 minutes (1 minute per hand)
From the wrist to the fingers
Use the flat or round head
Duration : 2 minutes (1 minute per side)
From the ribs to the spine
Use the flat or round head
Duration : 1 minute
From the ribs to the abdominal muscles
Use the round or flat head
Duration : 2 minutes (1 minute per side)
From the bottom up
Use the round or flat head
Duration : 4 minutes (2 minutes each glute muscle)
From outside to inside, going up
Use the round or flat head
Duration : 2 minutes (1 minute each leg)
From the bottom up
Use the round or flat head
Duration : 2 minutes (1 minute per quadriceps)
From the bottom up
Use the round or flat head
Duration : 2 minutes (1 minute per calf)
From the bottom up
Use the flat or round head
Duration : 2 minutes (1 minute per tibialis)
From the bottom up
Use the cylindrical head
Duration : 4 minutes (2 minutes per side)
From the toes to the heel
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