Cupping has become a popular treatment used in manual therapy, and is an amazing tool for self care. While a relatively simple technique, it can be difficult to know where and how to apply the cups in order to see your desired results. Below, you’ll find at home massage techniques for the upper back, low back, quads/IT band, and shoulder.
Cupping Techniques
There are two main ways to utilize your cups: dynamic and static. You can read more about the difference here.
- Dynamic cupping means we are gliding the cups along the skin. This can be a more intense sensation, and less suction is utilized. When doing dynamic cupping, always make sure to pull the skin taut and gently lift the cup while sliding.
- Static cupping involves leaving the cup on a specific point. You can often utilize more suction, and this should be left on for 8-10 minutes. For deeper work, try doing gentle movements with cups on! This could be anything from gentle yoga, going for a walk, doing the dishes, etc.
Cupping has become a popular treatment used in manual therapy, and is an amazing tool for self care. While a relatively simple technique, it can be difficult to know where and how to apply the cups in order to see your desired results. Below, you’ll find at home massage techniques for the upper back, low back, quads/IT band, and shoulder.
Cupping Techniques
There are two main ways to utilize your cups: dynamic and static. You can read more about the difference here.
- Dynamic cupping means we are gliding the cups along the skin. This can be a more intense sensation, and less suction is utilized. When doing dynamic cupping, always make sure to pull the skin taut and gently lift the cup while sliding.
- Static cupping involves leaving the cup on a specific point. You can often utilize more suction, and this should be left on for 8-10 minutes. For deeper work, try doing gentle movements with cups on! This could be anything from gentle yoga, going for a walk, doing the dishes, etc.
Before You Begin
- When gliding a cup, always pull the cup gently away from the skin. Not so much to pull it off, but to ensure it’s not pressing into the tissue. Never push the cup into the skin when suction is applied!
- Avoid leaving a static cup on bones
- Do not use cupping over broken skin, varicose veins, or on the front of the neck
- Your skin may feel itchy under the cup, this is okay! But, if the sensation is too unpleasant, reduce suction.
- Cupping will leave circular marks where blood was brought to the surface. The marks should not be tender, and should fade within a few days. If they are tender to the touch, utilize less pressure next time.
Before You Begin
- When gliding a cup, always pull the cup gently away from the skin. Not so much to pull it off, but to ensure it’s not pressing into the tissue. Never push the cup into the skin when suction is applied!
- Avoid leaving a static cup on bones
- Do not use cupping over broken skin, varicose veins, or on the front of the neck
- Your skin may feel itchy under the cup, this is okay! But, if the sensation is too unpleasant, reduce suction.
- Cupping will leave circular marks where blood was brought to the surface. The marks should not be tender, and should fade within a few days. If they are tender to the touch, utilize less pressure next time.
Applying the Cups
For at home care, I recommend silicone cups. Links to my preferred sets are at the bottom of this article.
- Apply lotion or oil to the area you are applying cups. Even if you are doing static cupping, the moisture is needed to create suction.
- Choose the right size:
- Goal of treatment: If you have a knot, a small cup slightly larger than the knotted tissue will have the best results. If you’re looking to release general tension, a larger cup should be used. The more precise the work – the smaller the cup.
- Location: You have more room to work on your IT band than on your upper back. Utilize a larger cup for larger areas of the body.
- Apply the suction:
- Squeeze the cup so it resembles a taco.The more you squeeze the cup, the greater the suction
- While squeezing the cup, place it on the desired area
- Release the cup to suction it on
- For static cupping, leave the cup on for 8-10 minutes.
Applying the Cups
For at home care, I recommend silicone cups. Links to my preferred sets are at the bottom of this article.
- Apply lotion or oil to the area you are applying cups. Even if you are doing static cupping, the moisture is needed to create suction.
- Choose the right size:
- Goal of treatment: If you have a knot, a small cup slightly larger than the knotted tissue will have the best results. If you’re looking to release general tension, a larger cup should be used. The more precise the work – the smaller the cup.
- Location: You have more room to work on your IT band than on your upper back. Utilize a larger cup for larger areas of the body.
- Apply the suction:
- Squeeze the cup so it resembles a taco.The more you squeeze the cup, the greater the suction
- While squeezing the cup, place it on the desired area
- Release the cup to suction it on
- For static cupping, leave the cup on for 8-10 minutes.
Upper Back
Targeted Muscles: Trapezius, Rhomboids, Serratus Posterior Superior, and Paraspinals
Bones to be aware of:
- The spine of the scapula: a prominent ridge that sits at the top of the scapula
- Inside border of scapula: edge of the scapula. For help feeling this, place your hand on your upper back and circle your shoulders. You should be able to feel the edge move.
- Spine
Dynamic Cupping
Attach the cup at the top of your back and drag down to the bottom of your scapula (or further!). This is best done by a partner.
Static Cupping
You can’t go wrong with cupping placement in this area, but here are a few great places:
- This will be the highest cup, right on the upper part of your back
- Find the spine of the scapula, and follow it until you drop off into muscle.
- Follow the inside border of the scapula around ¾ of the way down, you may be able to feel the edge of a muscle – this is the trapezius. Apply a cup here!
Upper Back
Targeted Muscles: Trapezius, Rhomboids, Serratus Posterior Superior, and Paraspinals
Bones to be aware of:
- The spine of the scapula: a prominent ridge that sits at the top of the scapula
- Inside border of scapula: edge of the scapula. For help feeling this, place your hand on your upper back and circle your shoulders. You should be able to feel the edge move.
- Spine
Dynamic Cupping
Attach the cup at the top of your back and drag down to the bottom of your scapula (or further!). This is best done by a partner.
Static Cupping
You can’t go wrong with cupping placement in this area, but here are a few great places:
- This will be the highest cup, right on the upper part of your back
- Find the spine of the scapula, and follow it until you drop off into muscle.
- Follow the inside border of the scapula around ¾ of the way down, you may be able to feel the edge of a muscle – this is the trapezius. Apply a cup here!
Low Back
Targeted Muscles: Quadratus Lumborum and Paraspinals
Bones to be aware of:
- Iliac Crest (hip bone): put your hands on your hips and you’ll feel it!
- Spine
- 12th rib
Dynamic Cupping
Find your hip bone, and apply a cup right above. Gently move this cup towards and away from the spine. Once you get close to the spine, drag the cup up and down a few inches.
Static Cupping
Everyone’s anatomy is slightly different, don’t be afraid to move the cups around until you find the best spot
- Using a larger cup, place it right above your hip bone
- Using a smaller cup, place this one close to the spine and above your last cup. The goal here is to be on your last rib where the muscles attach
Low Back
Targeted Muscles: Quadratus Lumborum and Paraspinals
Bones to be aware of:
- Iliac Crest (hip bone): put your hands on your hips and you’ll feel it!
- Spine
- 12th rib
Dynamic Cupping
Find your hip bone, and apply a cup right above. Gently move this cup towards and away from the spine. Once you get close to the spine, drag the cup up and down a few inches.
Static Cupping
Everyone’s anatomy is slightly different, don’t be afraid to move the cups around until you find the best spot
- Using a larger cup, place it right above your hip bone
- Using a smaller cup, place this one close to the spine and above your last cup. The goal here is to be on your last rib where the muscles attach
IT Band & Quads
These muscles are often very tight, you will not need as deep of suction! Due to the taut nature of the IT band, only a dynamic cupping routine is provided.
Targeted Muscles: Quadriceps (rectus femoris, vastus lateralis), Iliotibial Band (IT Band)
IT Band
With your leg extended, your IT band runs along the side of your leg from the knee up to the head of the femur. Gently apply a cup near the knee, on the IT band. Slowly drag the cup up the side of your leg. Be sure to pull the skin taut!
Variations
- Pull the cup up and down along the IT band, making a zig zag pattern
- Gently shake the cup as you drag it to distract the brain
Rectus Femoris/Vastus Lateralis
With your leg extended, apply a cup above the IT Band near the knee. Drag this cup up to the crevice of your hip. Repeat this, moving inwards until you are just past the center of your quad.
Going too far inward will get your adductors (inner thigh muscles). These are very sensitive and can be easily bruised, and I do not recommend for at home cupping.
IT Band & Quads
These muscles are often very tight, you will not need as deep of suction! Due to the taut nature of the IT band, only a dynamic cupping routine is provided.
Targeted Muscles: Quadriceps (rectus femoris, vastus lateralis), Iliotibial Band (IT Band)
IT Band
With your leg extended, your IT band runs along the side of your leg from the knee up to the head of the femur. Gently apply a cup near the knee, on the IT band. Slowly drag the cup up the side of your leg. Be sure to pull the skin taut!
Variations
- Pull the cup up and down along the IT band, making a zig zag pattern
- Gently shake the cup as you drag it to distract the brain
Rectus Femoris/Vastus Lateralis
With your leg extended, apply a cup above the IT Band near the knee. Drag this cup up to the crevice of your hip. Repeat this, moving inwards until you are just past the center of your quad.
Going too far inward will get your adductors (inner thigh muscles). These are very sensitive and can be easily bruised, and I do not recommend for at home cupping.
Shoulder
Targeted Muscles: Deltoid, attachment of rotator cuff, attachment of bicep
Dynamic Cupping
The deltoid makes a tear-drop shape, coming to a point just shy of halfway down your arm. Apply a small cup to this point, and drag up until you reach bone. Repeat this while moving front-back on the deltoid
Static Cupping
Cups can be applied anywhere along the deltoid! These are 2 places to help with frozen shoulder or limited range of motion:
- Right underneath the Acromion, find a tender spot by moving front/back along the bone. This is where a few rotator cuff muscles attach
- Locate the inner edger of your deltoid to access part of the bicep.
I highly recommend rotating and circling your arm when these are applied.
Shoulder
Targeted Muscles: Deltoid, attachment of rotator cuff, attachment of bicep
Dynamic Cupping
The deltoid makes a tear-drop shape, coming to a point just shy of halfway down your arm. Apply a small cup to this point, and drag up until you reach bone. Repeat this while moving front-back on the deltoid
Static Cupping
Cups can be applied anywhere along the deltoid! These are 2 places to help with frozen shoulder or limited range of motion:
- Right underneath the Acromion, find a tender spot by moving front/back along the bone. This is where a few rotator cuff muscles attach
- Locate the inner edger of your deltoid to access part of the bicep.
I highly recommend rotating and circling your arm when these are applied.