The NUCKLE

Using the NUCKLE to Release Tight Neck Muscles

Using the NUCKLE to Release Tight Chest Muscles

Using the NUCKLE to Release Your Upper Trap Muscles

Anatomy of Your Neck, Pecs, and Traps

A Note on Breathing

Why 30-90 Seconds?

Tips for Using the NUCKLE with a Headache

Frequently asked questions

How often can I use the NUCKLE?

The ideal amount of pressure, length of pressure, and frequency of use will vary from person to person. Most important is the amount of time you spend on the NUCKLE: 30-90 seconds or more. You don’t want to short-change your muscles! Your brain and body need this much time to relax.

We encourage you to listen to the signs and signals that your body is sending you as you use the NUCKLE. If the NUCKLE feels too intense at first, try one of these modifications to reduce the pressure: move the tool to a slightly different spot, or try a different tip or angle of the tool.

If you feel sore or bruised after using the NUCKLE (which is normal and may happen), then give it about 24-48 hours of rest in between uses in that location of your body to let that area recover and consider reducing the intensity the next time you use the NUCKLE.

As your body begins to adapt and you become more comfortable using the NUCKLE, you can begin to increase the frequency at which you use the tool. If you don't experience any soreness or bruising after your first use, then that's great. Feel free to use it every day if it feels good.

Consistency with using the Nuckle will be key when it comes to achieving longer-lasting results, so find a routine that works best for you!

How long can I lay on the NUCKLE?

Make sure you use the NUCKLE for a minimum of 30 seconds. When it comes to relieving pain caused from tense muscles, the best results are achieved through the application of prolonged pressure for at least 30-90 seconds. Your brain and body need this time to help that muscle relax!

Once you find a tight spot, try to lay there and hold that pressure for at least 30-90 seconds. Focus on taking some slow & controlled breaths to help the muscles relax under the pressure.

You can use different tips to provide pressure to different muscles, or angle the NUCKLE in a new way to access tight spots. Again, stay in each of these spots for at least 30-90 seconds.

Can the NUCKLE help with headaches?

Definitely. Here's what you need to know:

  • Find a tight spot and stay there, taking deep breaths, for as long as the pain continues to lessen (could be 30 seconds to 5 min). Stopping before the muscle has fully relaxed can intensify headaches.
  • If the pain does not lessen after 30 seconds, move to a different spot
  • Do NOT rub over the muscles; this can make the pain worse
  • If you are a migraine sufferer and have soreness afterwards, apply ice or cold pack to the back of your neck for 5-10 minutes after using the NUCKLE
  • At first, using the NUCKLE may intensify headaches temporarily. This will decrease over time as the muscles learn to relax longterm.
  • Consistency is key. If these muscles have a habit of tightening, provide regular pressure (2-3 times/week minimum) to help them learn to relax.

Tension headaches can be caused by trigger points in the muscles at the base of the skull, and these places affect migraines and jaw pain also. We HIGHLY recommend (wink-wink) using the NUCKLE before a headache develops as prevention. This way, your muscles won’t accumulate headache-causing tightness.

The most important thing to remember when using the NUCKLE for headaches is to keep the NUCKLE in one place as long as the pain continues to lessen. If you don’t use the NUCKLE for the full length of time it takes to release those muscles, it can worsen your headache by aggravating latent trigger points instead of relieving them. Be patient and breathe.

What does it feel like when using the NUCKLE?

Depending on how tight your muscles are, The NUCKLE can give that “hurts so good” feeling. Remember, happy muscles don’t hurt.

The goal of the NUCKLE is to provide direct and prolonged pressure to a tight muscle in the body. Once you find a tight spot, stay there for at least 30-90 seconds. Rubbing over that spot can irritate the muscle, and ultimately increase pain. Focus on taking some slow & controlled breaths to help the muscles relax under the pressure.

During the first 30 seconds, the pain may feel intense (especially if your muscles are tight). As you continue to take these deep breaths and relax, that pain should decrease as you approach 60 (and even 90 seconds) or more. That is the feeling of your muscles beginning to release!

If the pain has not decreased after 30 seconds, it may be an indication that you need to take a break, move the tool to a slightly different position, or modify your position to help reduce the pressure you are applying into the area.

What should it NOT feel like when using the NUCKLE?

The ideal amount of pressure, length of pressure, and frequency of use will vary from person to person.

If you experience dizziness/vertigo, visual disturbances, numbness or tingling in the area or down the arm or in the face, blurred or double vision, nausea or any other unusual symptom when using the NUCKLE, please stop and consult your healthcare practitioner.

While these symptoms are unlikely, it is important for you to be aware of these potential signs that you are using the NUCKLE in a manner that is not appropriate for your body.

How long does it take to notice improvement?

Some people experience immediate relief, some people need more time. The length of time that it takes someone's pain to improve when using the NUCKLE varies and can depend on several factors:

  • How long you've been in pain and how much tension your muscles are holding
  • How consistent you are with your NUCKLE routine
  • How well you move and take care of your body in your daily activities (e.g. posture, technique)

Perhaps the single most important factor when trying to make progress with anything in life is consistency. This concept applies to your use of the NUCKLE. As you use it as part of your regular wellness routine (i.e. daily, every other day, etc.), you can begin to experience longer-lasting results over the course of time.

Is it better to use the NUCKLE before or after going to work?

If you only had to pick one or the other, we'd strongly encourage you to use the NUCKLE before going to work or before any other activities that you may be doing for a long period of time (e.g. long road trip). The reason for this is that you are taking a more proactive approach for improving a potential root cause of your pain, as opposed to taking a more reactive approach to undoing an increase in pain caused by sitting at your desk all day.

For example, releasing tension in your neck, pecs, and traps before going to work is more likely to help you sit in better posture during the day so that you are feeling better by the end of the day. This would lead to better results over time compared to if you sat at your desk all day with tight muscles and then used the NUCKLE after work to undo the effects of sitting in poor posture all day long.

Of course, if you have the time and ability to use the NUCKLE both before AND after your work day or any other activity, we would encourage you to do so. Including the NUCKLE in both your “prehab” and recovery routines may produce the best results when used consistently over time.




Frequently asked questions


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