A thera cane is not a cane for walking but a self-massage tool.
When you have a tight muscle in a hard to reach spot, finding relief is not easy. It is like trying to scratch your own back; frustrating and ineffective. The thera cane is a self-massage device developed for chronic pain issues, such as fibromyalgia. It is also used to relieve trigger points, or muscle knots or lumps. Unlike a hand-held massage tool, it is designed for easy use and proper leverage. It has a variety of balls attached for trigger point massage. Whether standing, sitting or lying down, it is effective and recommended by physical therapists.
Instructions
Preparation
1. Stretch muscles in the area of the pain or tenderness, recommends the Thera Cane owner's manual. If you have a shoulder issue, do shoulder circles and shrugs. There is some controversy around whether stretching makes muscles more pliable or can aggravate a trigger point situation, so check with your medical professional for advice. Stretching does identify the exact affected area for proper Thera Cane placement and eventual relief.
2. Soak in a warm bath, with or without muscle-relaxing products, before using the Thera Cane. According to the Thera Cane owner's manual, this could reduce the soreness you will feel after a massage session. It also warms up the muscles to provide deeper access into the muscle belly.
3. Identify a comfortable position for using the device. If lying down is most comfortable, get in this position with the Thera Cane close by. If you will sit in a chair, it is best to use one without arms for better access to the back.
Thera Cane Use
4. Position the Thera Cane so that one of the balls on the device is either directly over the sore area or in close proximity. The owner's manual suggests that if pain is severe, work around the tender spot first and gradually home in on the exact spot.
5. Use the right amount of pressure. Your thigh or back muscles require more than an arm or foot. Too much pressure can cause surrounding muscles to tighten up or even spasm. Start lightly and ease into more intensity as you find the right level for your situation. You want to feel that you are reaching the right spot without causing intense pain.
6. Apply constant pressure to a particular spot for five to 10 seconds. Keep breathing normally or practice slow controlled breaths. Release the pressure for five to 10 seconds. Then repeat the process several times. If you are tempted to work out the trigger point in one session, refrain, suggests Christian Lemburg, author of an article on trigger point massage published in Crossfit journal.
Thera Cane for Specific Areas
7. Sit or lie down for use of the Thera Cane on the neck. Find the trigger point with your fingers first. Press the neck toward the cane instead of the other way around. Do not use the device on the front of the throat.
8. Stand or sit for shoulder massage with the device. Place the Thera Cane over the shoulder and use your opposite arm or thigh to rest the end of the Thera Cane on for leverage. To access the right shoulder, put the device over the left one or vice versa. Watch that shoulders do not elevate during massage, or this could strain another assisting muscle.
9. Lie down to use the Thera Cane most effectively for back pain. Position the device like a J with the hook end used on the back. Instead of digging the ball into your back, press your body against the ball. Use pillows under your knees or head for comfort.
Tips Warnings
Keep arm and shoulder movement to a minimum and use leverage instead to operate the Thera Cane. Exercise caution when using the device on the neck. Apply less pressure to the neck area. The owner's manual suggests starting with your fingers first until you know how much pressure to apply. Concentrate on which muscle you are massaging at all times and use your breath to release tension.
Trigger points can cause referred pain. So even though you feel a numb or painful hand, the source may be in the shoulder. Use the Thera Cane on the source of the problem.
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