Massage cups can be used both before and after training: static cups to release specific tension and deepen breathing, dynamic cups with oil to warm up, increase circulation and reduce stiffness, and face cups to wind down. Whether you train regularly, do yoga or mostly want to recover, here is how each cup type is used and a routine per situation.
Static cups for deep relaxation and muscle recovery
Static cups are made to target specific muscle areas and problem spots that need extra attention. When the cup is in place, blood flow increases exactly there and oxygen supply to the muscle is promoted. In yoga the static cups work especially well: place them on tight areas, for example between the shoulder blades or on the front of the thigh, before you go into your yoga or stretching poses, and keep them on during calm poses if it feels good.
How: squeeze the cup, place it on the skin and release. Leave it for two to five minutes per spot.
Dynamic cups for circulation and mobility
Dynamic cups are excellent for mobility and circulation. Apply massage oil first, then move the cup over the skin in gliding motions. Use them before activity to prepare the body: a few strokes over thighs, calves and back warm up the tissue and can help prevent injury. Use them after the session to reduce muscle fatigue, ideally in the shower or sauna and combined with the static cups.
How: oil, attach the cup, glide slowly in long strokes or zigzags, three to five minutes per area. Keep the cup moving the whole time and there will be no marks.
Face cupping for relaxation and recovery
Besides the body, face cupping is an excellent way to look after the many muscles of the face. By stimulating blood flow and lymphatic drainage, tension in jaw, temples and forehead decreases, the skin gets glow and the whole lymphatic system gets help. Five minutes with the face cup on a rest day or in the evening after training is a good way to wind down. Guide: Face cupping: how to do it.
Suggested routine per situation
- Before running or strength: dynamic cup with oil on thighs and calves, 2–3 minutes per area.
- After the session: static cups on the tightest points for 3 minutes, then dynamic cup in the shower.
- Yoga and stretching: static cups on tight areas 2 minutes before the pose, then the pose with the cup on if it feels good.
- Rest day: lymphatic strokes with the dynamic cup towards the back of the knee, groin and armpits, finishing with face cupping.
More programmes per sport are under cupping programmes (runners, cyclists, golfers, padel, CrossFit, skiers, swimmers, martial arts, dancers, yogis), and answers to common questions in our FAQ.
Frequently asked questions
Should I cup before or after training?
Both work. Before to warm up and increase mobility, after to reduce stiffness and support recovery.
Can I train with the cups on?
Static cups can stay on during calm yoga or stretching if it feels good. For intense training, take them off.
Which cup should a beginner start with?
A cupping kit with both static and dynamic cups, oil and our four-week Curam Start guide gives the easiest start.
Do you get marks from cupping after training?
Marks come mainly from static cupping or strong suction. Keep the dynamic cup moving, start with light suction and short sessions.
Written by Curam. Last updated 16 October 2026. This is general self-care information and does not replace medical care. Talk to your doctor before cupping if you are pregnant, take blood thinners or have a condition affecting skin, blood vessels or blood.
