The 10-Minute Recovery Routine You’ll Actually Stick To

Short on time? Try this 10-minute routine using a 3-in-1 massage gun (handheld, extended handle, belt) to reduce soreness and move better—daily.

Why this works

• Short, simple, consistent
• Targets common tight areas (calves, quads, glutes, back, shoulders)
• Uses one tool with three modes: handheld gun, extended handle, massage belt

What you’ll need

• 3-in-1 massage gun
• 4 heads (ball, flat, bullet, fork)
• Massage belt attachment
• Timer (phone works)

The 10-minute plan (daily)

• Minute 0:00–1:00 — Calves (handheld)

  • Head: ball • Speed: low–medium

  • Slow passes from ankle to knee on each leg

• Minute 1:00–2:00 — Quads (handheld)

  • Head: flat • Speed: medium

  • Front thigh, 30 seconds per side

• Minute 2:00–3:30 — Hamstrings (belt)

  • Wrap the belt around each thigh

  • 45 seconds per side, gentle, steady pressure

• Minute 3:30–5:00 — Glutes (belt)

  • Sit or stand • 45 seconds per side

  • Keep breathing steady

• Minute 5:00–6:30 — Upper back (extended handle)

  • Head: fork • Speed: low–medium

  • Slow vertical passes either side of the spine

• Minute 6:30–8:00 — Shoulders (extended handle)

  • Head: bullet • Speed: low

  • Circular motions around the shoulder cap, avoid bony points

• Minute 8:00–9:00 — Feet (handheld)

  • Head: ball • Speed: low

  • Light rolling through the arch, 30 seconds per foot

• Minute 9:00–10:00 — Neck & traps (extended handle)

• • Head: flat • Speed: low

  • Gentle gliding down from skull base towards shoulders

Tips for best results

• Keep the head moving—no parking on one spot
• 5–10 minutes daily beats a long session once a week
• Post-session: sip water, do 3 deep breaths, then light stretches

When to use which mode

• Handheld gun: focused knots, calves, forearms, feet
• Extended handle: mid/upper back, traps, rear shoulders
• Massage belt: quads, hamstrings, glutes, lower back (broad areas)

Safety notes

• Avoid direct bone and any acute injury sites
• Comfortably sore = fine; sharp pain = stop
• If you have a medical condition, check with a professional first

Ready to try it? Check out the 3-in-1 Massage Gun.