How to Use a Massage Gun for Shoulder Pain

How to Use a Massage Gun for Shoulder Pain: A Physical Therapist's Guide

Shoulder pain has a way of sneaking into everything — reaching for a cabinet, reversing out of a parking spot, even sleeping on your side. In this video, Bob and Brad break down exactly which muscles are driving your shoulder pain and how to target them safely with a massage gun, no appointment required.

Why does your shoulder hurt in the first place?

Before you grab the massage gun, it helps to know what's actually causing the pain. Bob and Brad point to three major culprits that often get overlooked: the pectoralis major and minor (chest) and the latissimus dorsi (a broad back muscle). When these are tight, they can quietly rotate the shoulder inward or pull the shoulder blade down — both of which set the stage for shoulder impingement. That's why these are the first muscles they recommend massaging, working across the muscle fibers rather than along them.

The supporting cast: trapezius, levator scapula, and rhomboids

If the shoulder blade itself isn't moving the way it should, these three muscles are usually involved. Tightness here doesn't always feel like "shoulder pain" at first, but it adds up — which is why Bob and Brad include them as a secondary line of treatment.

Dealing with tendonitis

For anyone dealing with bicep or supraspinatus tendonitis, the technique changes slightly. Bob and Brad recommend the ball attachment, applying pressure from a sideways angle and massaging across the tendon fibers — a small adjustment that makes a big difference in comfort and effectiveness.

The rotator cuff (and the one muscle you can't reach)

All four rotator cuff muscles — supraspinatus, infraspinatus, teres minor, and subscapularis — sit close to bone, so Bob and Brad suggest switching to the air-filled (pneumatic) attachment here. One honest note from the pros: the subscapularis is tucked under the shoulder blade and simply isn't accessible with a massage gun. The teres major, a close neighbor to the rotator cuff, often needs attention too.

Choosing the right attachment

One of the most practical takeaways from this guide is matching the attachment to the job:

• Small round head — Gentle to moderate; ideal for tendonitis when used sideways

• Air-filled (pneumatic) head — The gentlest option; best for bony areas, sensitive muscles, and even the palm of the hand

• Bullet head — More aggressive; useful for breaking up knots and trigger points in the forearm

• Plastic flat head — Moderate pressure; good for the forearm

Take the guide with you

This video is part of Bob and Brad's full self-massage series, and the accompanying downloadable PDF guide gives you a quick-reference version of these steps — perfect for keeping next to your massage gun at home.