Depending on your need, your percussion therapy sessions will vary. We recommend using your massager for no longer than 2 minutes per muscle group and no longer than 15 minutes per session. However, feel free to have multiple sessions throughout your day. Muscle activation: 30 seconds Before your workout to bring blood flow to your muscles to reduce soreness and risk of injury. Muscle re-activation: 15 seconds Remove lactic and increase blood flow during your workout to maximize performance. Muscle recovery and pain relief: 2 minutes To reduce soreness and pain in the body. Perfect for post-workout recovery or after a long day at work.