Thera-Cane: Possibly the Last Massage Device You Will Ever Use

Best Massage Device

Product At-A-Glance

TREAT YOURSELF TO DEEP RELIEF FROM PAINFUL, KNOTTED, SPASMED MUSCLES - EVEN IN THE MIDDLE OF YOUR BACK!
This amazingly simple, yet effective self-massager makes it easy to apply pain-relieving deep compression directly to hard, knotted "trigger points" anywhere they occur - breaking up tension even in the hardest-to-reach muscles between your shoulder blades! If you have limited strength or mobility, Thera Cane's patented design gives you all the reach and leverage you need! Thera Cane is a self massager used to apply pressure to sore muscles. The unique design of the Thera Cane lets you apply deep pressure massage to hard to reach areas of your body on your own.

HOW DOES IT WORK?THE LEVEL OF PRESSURE WILL DEPEND upon the application. For example, back muscles need more pressure than forearm muscles. A level of pressure midway between painful and pleasurable ("hurts so good") is suggested after the breaking in period. Apply pressure gradually increasing it as you work the ball into the muscle. If the tenderness decreases while pressing, press harder or move the ball slightly to relocate the most sensitive part of the trigger point. If a muscle is extra tender, work on the surrounding area before zeroing in on the more sensitive spot.

• While applying adequate pressure slowly move the ball back and forth across the trigger point. A gentle wiggle helps to burrow into the muscle.
• Press directly on the trigger point and hold for five to ten seconds, release and repeat a few times. It is advisable to avoid this technique for the front and side of the neck muscles since this area is very easy to overdue (use your fingers for these areas). This method is more suited for areas of thick muscle mass and only after becoming familiar with your own pressure limits.
• A systematic approach regardless of the technique used will heighten your awareness and give you the best results.

Product Up Close

THE THERA CANE WAS DEVELOPED by a chronic pain patient to help relieve his own discomfort resulting from neck surgery and a herniated disc in his back. By using the Thera Cane along with a daily stretching routine he has obtained long lasting relief.Pressure applied to the muscles by the Thera Cane helps to maximize the flow of oxygenated blood to the muscles. This pressure aids in restoring muscle function by breaking up adhesions in muscle fibers and tendons. The increased circulation helps the muscle to work more efficiently.

EMPOWERMENT
The Thera Cane provides temporary relief from muscular tension, stiffness, tenderness and soreness. It's simple to use and it puts relief where it belongs, in your hands. The personal involvement necessary for using the Cane leads to an increased desire to take more responsibility for one's own health. Using the Thera Cane regularly will put you in touch with your body, closer than you've ever been before, not to mention putting you in control of minor muscular aches and pains. You are never alone when you have your Thera Cane with you.

PRACTICAL SOLUTIONS
We all have muscles that occasionally get sore. It might go unnoticed until we reach for something, or bend over. Sometimes a twist or turn is all it takes. This might produce a crick in your neck or a hot spot between your shoulder blades. Either way it can hurt and it just won't seem to go away. We've all tried rubbing the muscle to make the pain lessen. However, it's hard to get in deep enough, or do it long enough, maybe you just can't reach the spot on your own. With the Thera Cane you can apply deep pressure massage to the back, neck, shoulders, legs, hips, arms, buttocks, anywhere and everywhere... and we show you how.

PROVEN PROFESSIONAL RESULTS
The Thera Cane is used by thousands of health care professionals in a wide variety of clinical settings. Therapists and Doctors from many specialties are making the Thera Cane an integral part of treatment for their patients who suffer from muscular pain and discomfort. 

Read what some have to say:

"Knowledge of knowing how to use The Thera Cane has allowed me to continue to help my clients past various pains and injuries that have limited either their range of motion or confidence in completing exercises.  The health benefits and pain relief has far surpassed traditional ways of muscle tension; the very reason I use it before each workout on the clients that need the relief." - Zeke Samples, P.T.; IDEA, IFA (@SurrealBodyZeke: Twitter, Owner, SurrealBodySolutions.com).

"The Thera Cane is a great product and I will continue to promote its use with my patients." - B. Hudson, P.T

"Your Thera Cane is making a difference between taking meds and dealing with my muscle pain drug-free." 

- Susan

Product Specifications:

Weight: 1 lb. Length: 24" Width: 15" Diameter: 1"

Unique patented design, four patents awarded. 

TheraCane Exercises

Click HERE for How to Order

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

5 Exercises to Increase Leg Strength

  For a lot of people, having strong legs isn’t their goal; rather, they are searching to have a maximum quantity of leg power. The difference between having a high quantity of leg power and a high quantity of strength is that if you’ve got very powerful legs, you will be able to press a great deal of weight over a short time of time.

  Essentially, you can create a high quantity of force and create that force quickly. This comes in very helpful if you’re involved in a higher quantity of sports that require you to be strong and quick at the same time.

  In order to develop this physical characteristic, its important that you adjust your training accordingly since there’s certain aspects you need to touch upon to get a high degree of leg power.

The Exercises

1. Heavy Squats Or Leg Press:

  To best achieve a high level of power, you want to be both quick and strong. Many of the exercises below are not going to stress maximum strength to a huge degree, so its important to perform at least one exercise where you will lift as heavy as possible.  

2. Barbell Squat:

 Since squats put you in your strongest position (or the leg press  for those who struggle with squat positioning), perform this exercise for a rep range of 5-8 reps lifting as heavy as you possibly can. Do 3-5 sets of these and you’ll be well on your way to develop a very solid strength foundation. 

3. Leg Press:

  Following a good rest after doing the squats (at least 3-5 minutes to fully recover), next you want to move into jump squats. These won’t be performed with much weight if at all (you can wear a weighted vest if desired), but will focus on maximum quickness and explosiveness.

4. Freehand Jump Squat:

  When doing these, you want to jump up off the ground as high as possible while reaching the arms above your head to help increased the entire movement pattern. 

5. Calf Raises With A Quick Eccentric Component: 

  One factor that lots of people forget about is the role that calves will play in generating power. Since this is the final link of the chain when you perform type of run or jump, its vital that this muscle is also trained for power.

  To do this, you want to perform your standard sitting or standing calf raise with a heavy weight, but focus on really making the concentric portion of the exercise (where the muscle shortens – in this case when you rise up) as fast as possible. Then pause for a moment when you’re at the top and slowly lower to a count of two or three seconds.  

6. Seated Calf Raise:

  Repeat this process for 12-15 reps for a total of three to four sets. If you really want to make things challenging for yourself, consider doing it with one leg calf raises as well. 

7. Uni-Lateral Standing Calf Raises:
  Using One leg at a time, hold the wall, something stable, or keep the ball of the foot on the step of a staircase while allowing the heel to lower.  Point the toe in slightly (pigeon-toed) and elevate the foot to horizontal (halfway), briefly pause, then elevate to full extension.  Lower with one single movement.  So “2 Parts going up; 1 Part going down”.  Try 15 reps for each leg, alternating legs, for 3-5 Sets.  When the bodyweight gets to be too easy, you can hold a dumbbell in the hand of the same side that the calf is being exercised to increase difficulty, but you will be amazed at what you feel with just your own bodyweight and the 2 Part movement with the pause midway.

8. Tempo Hamstring Curls:

  While both the quads and hamstrings will be worked when you perform a squat, to zero in and focus on purely the hamstrings, adding some tempo hamstring curls to the program will also be a good idea.  For these, focusing on maintaining a constant speed throughout the entire movement so there’s a constant tension on the muscle tissue. A tempo of 3-0-3 will work well, but you can extend this to 4-0-4 if you really want to slow things down. 

9.  Lying Leg Curls

  Perform two sets in this manner and then supplement that with another two sets where you shorten the tempo to a 1-0-1 or 2-0-2 (you may must adjust the weight for these ones). This will give a good mix and train the muscles to effectively fire at unique rates. 

10. Interval Sprints:

  Finally, the final way to really boost your leg power is to perform interval sprints. Ideally you would want to do these at a completely separate time than you do your leg weight workout however since weight training will slow the muscle tissues down making it very difficult to work to maximum effectiveness with sprints.  Perform your sprints either later in the day or on an entirely unique day altogether depending on your overall workout set-up. Aim to sprint for 10-20 seconds at 100% effort and then rest for 30-60 seconds accordingly. You are not aiming to sprint lengthy but rather focusing on being as quick as possible off the absolute start.

Conclusion:

So if you’re searching to boost your leg power, make sure you’re including these exercises. Avoid doing too much leg work though as training for explosiveness is somewhat stressful on the body and you could quickly get yourself overtraining if you are not careful. Two sessions a week will be more than enough and it would be ideal if these are separated via two days in between workouts.

Sample Leg Workout:

Squats/Leg Press: five sets of 5-8 reps

Jump Squats: three sets of 10-15 reps

Calf Raises: four sets of 12-15 reps

Leg Curls (Fast): 30 seconds

Leg Curls(Slow): 45 seconds

Interval Sprints

- Zeke Samples, IFA, IDEA

Burned-Out on Squats? 3 Alternatives Yielding Results, Go Ahead, Change It Up..We Do..

3 Alternatives to Squats.  Call them Alternatives; Call them Upgrades; Call them Names..!! :)
Whatever you do, they will provide a different approach and a mental break from the "Norm" of the typical exercises.

JUMP SQUATS:

Facts:

- Jump Training primarily activates fast-twitch muscle fibers (the muscle fibers that involve explosiveness and don't rely on lots of weight).

Directions:

Stand with feet hip-width apart; lower your butt towards the ground until your heels dominate the momentum of the lowering of your body; do not lift the heels to transfer your weight to the toes.  Keep your back flat; keeping the eyes straight ahead helps the balance of the body as well. Pause briefly at the bottom of the movement and then jump up quickly, fully extending your legs. Land softly on your mid-foot and roll back towards your heels to repeat the movement. Start with 10 to 15 jumps and see what you can do.

Fitness Ball Leg Curls (Hamstrings):

Facts: 

- Add a dynamic component to your hamstring workout by swapping the leg curl machine for a fitness ball

Directions:

Lie on your back with legs extended, lower leg on an exercise ball. Extend arms out to sides. Raise your hips up off the ground by pressing down on the ball with your lower legs and heels until your body forms a straight line: shoulders, hips and ankles should line up. Roll the ball towards you by bending your knees; pull your heels toward your butt. Allow your feet to roll up on to ball. Slowly lower to original position by straightening knees; repeat 12 to 15 times
.
Seated Calf Raises (Over Standing Version)

Facts:

- Standing raises only work the outer calf muscles.  The seated version works the flexor muscle group deep in the calf, which stabilizes the ankle and helps prevent ankle sprains.

Directions:

Sit on a chair or bench with toes rested on a step or ledge in front of you -- heels should be on the ground and the step should be high enough for you to feel a stretch in your calf muscle. Place dumbbells or a barbell across your thighs near the knees added resistance. Hold the weights in place with your hands as you raise your heel off the ground, squeezing your calf muscles. Pause and slowly lower heels back down until you feel a stretch. Repeat 12 to 15 times
.

- Zeke Samples

Zeke Samples Medicine Ball Workout

Medicine Ball Interval Workout

Set an interval timer (download one as an app for free on your iPhone) for 45 seconds of exercise, 15 seconds of rest, and 30 rounds total. 

In other words: Follow the list of 6 exercises below in sequence, then repeat the sequence 5 times (Totaling 30 Rounds), doing each of the 6 exercises for 45 seconds before moving on to the next exercise. Take a 15-second break in between each move (Totaling 1 minute: (45 seconds rest and 15 seconds exercise)). Remember to 

Be accountable and push yourself and do as many repetitions of each exercise in the 45-second interval as you can!! This workout, like any, is only as hard as you make it...

1. Medicine Ball Burpees: This involves movements like a traditional burpee, only holding on to a medicine ball during the repetition. With the ball on the floor and both hands on the ball, hop back the lower body jumping into a plank position, allowing the legs to separate.  The feet should land wider than shoulder width apart (This will provide stability to the body).  Finally, stand up and jump with your arms (and medicine ball) in the air. Repeat by placing the ball back on the ground.
2. Sit ‘n Reach: Lay on back with arms stretched overhead, holding on to your medicine ball. Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Lower medicine ball as you lay back down.
3. Russian Twist: Sit with legs elevated a few inches off the ground to provide difficulty; while leaning the body slightly backwards and holding onto the medicine ball, twist from right to left, bringing medicine ball from one side of your body to the other. If you’re using an 8-lb ball like I was, make it challenging by leaning back a little farther than you normally would and really twisting as far as you can.
4. Basketball Jump Squats: Squat down, bounce the ball off the ground, grab ball in air as you start to stand up from the squatting position, then, jump up (like you’re taking a jump shot, but not really) with arms overhead and land back in a squatting position.
5. Medicine Ball Plank: Standard Plank position on a medicine ball.
6. Toe Tap Soccer Drill: Tap front of one shoe gingerly on top of the medicine ball then as that foot lands back on ground, raise your other foot and gingerly tap the front of that shoe. NOTE: If you find yourself kicking the ball all over the floor, try and raise the knees higher, making sure your feet are coming up high enough to clear the top of the medicine ball.

- Zeke Samples

Zeke's Full-Body Exercise: Legs, Arms, Shoulders, and Core in One Movement

I decided to share this exercise today because it can be a great full body movement when the time in the gym is short for you.
Don't skip a workout - combine movements and still burn calories!!
This movement can be performed with or without the sissy squat device you see in the photo.  The purpose of the sissy squat device is to ensure and provide a perfect squat form during the range of motion. The knees are safely behind the feet (plane of the toes) as your body lowers.  A "perfect" squat form does just this. 
When the knees are in front of the toes as you squat, there is a risk of more pressure and weight support distributed on the knee cap potentially leading to sore knees, and possibly inflammation over time.

Form:

Squat down to a range of motion where legs are bent to 90 degrees.  

Alternate Way: You could place a bench behind you and lightly tap/lightly sit on the bench as you squat for safety if desired.

While at the bottom of the range of motion, dumbbells should be by your side. 

NOTE: Palms can be open (as in photo #1), or palms can be vertical (as in photo #2).

 

Next, while standing, curl the dumbbells to the shoulders (photo #3) and rotate the wrists to twist the dumbbells overhead (photo #4).  

Those of you who train with me know this as an Arnold Shoulder Press. 

Repeat this Exercise 3-4 SETS for 15 Repetitions

- You will be fatigued and short of breath, this is common.  The results to the entire body in a short period of time, will be rewarding and you will accomplish a lot with such a multi-functional move.  Let me know how it works for you below. 

ACHIEVE THOSE GOALS!! 

- Zeke Samples -

4 Exercises to Increase Leg Strength

For lots of people, having strong legs isnt their goal.  Instead, they are searching to have a maximum quantity of leg power. 
The Difference:
High Quantity of Power: Challenging Weight Over a Short Time
(create a high quantity of force and create that force quickly)
This comes in very helpful when involved in sports that require you to be strong and quick at the same time

High Quantity of Strength: Challenging Weight Over an Extended Period of Time

In order to develop this physical characteristic, its important that you adjust your training accordingly since there’s certain aspects needed to get a high degree of Leg Power.

The Exercises

1. Heavy Squats Or Leg Press:
      To best achieve a high level of power, you want to be both quick and strong. Many of the exercises below are not going to stress maximum strength to a huge degree, so its important to perform at least one exercise where you will lift as heavy as possible.  

Barbell "SUMO" Squat
 Since squats put you in your strongest position (or the sumo squat stance for those who struggle with squat positioning), perform this exercise for a rep range of 5-8 reps lifting as heavy as you possibly can. Do 3-5 sets of these and youll be well on your way to develop a very solid strength foundation. 3-5 sets at 5-8 reps
 Stance: Feet pointed out at a comfortable angle. IMPORTANT: Make sure the knees point out (as you squat down) in the same direction that the feet are pointing.  Chest up; Hips back (imagine lowering to sit in an imaginary chair).  

Leg Press
 Great alternative to Squat for those who would like more Back support.  Feet Shoulder width apart; When lowering platform, do not allow the Knees to be above the feet.  Place the feet high enough so that your legs are at a 90 degree angle at the bottom.  Same reps and sets as Sumo Squats. 

Freehand Jump Squat

Following a good rest after doing the squats (at least 3-5 minutes to fully recover), next you want to move into jump squats. These won’t be performed with much weight if at all (you can wear a weighted vest if desired), but will focus on maximum quickness and explosiveness.

When doing these, you want to jump up off the ground as high as possible while reaching the arms above your head to help increased the entire movement pattern. 
4-5 sets at 12-15 reps

 

Seated Calf Raise
  One factor that lots of people forget about is the role that calves will play in generating power. Since this is the final link of the chain when you perform type of run or jump, its vital that this muscle is also trained for power.
  To do this, you want to perform your standard sitting or standing calf raise with a heavy weight, but focus on really making the concentric portion of the exercise (where the muscle shortens – in this case when you rise up) as fast as possible. Then pause for a moment when you are at the top and slowly lower to a count of two or three seconds.        Repeat this process for 12-15 reps for a total of 3-4 sets. 3-4 sets at 12-15 reps

SAMPLE WORKOUT:

Squats/Leg Press: five sets of 5-8 reps

Jump Squats: three sets of 10-15 reps

Calf Raises: four sets of 12-15 reps

- Zeke Samples -

3 Body Exercises to Increase Cardio (Segment 3)

3 Body Exercises to Increase Cardio (Segment 3)

The Bicycle Kick!! (Voted Favorite Exercise by My Clients'...NOT!! :) 

3-4 Sets x 20 reps (Each Leg/Each Side)

Lie down with knees bent, feet slightly above knees, and toes pointed Down AND Away, and hands behind the head. With the knees bent at 90 degrees, extend one leg down while chasing that knee with the elbow of the arm on the same side and returning to the start.  Briefly Pause and Repeat for opposite side.  DO NOT CROSS THE BODY LIKE A TYPICAL "Bicycle Kick".

Stair Climb with Bicep Curl: 

3-4 Sets x 20 reps (Each Leg/Each Side)

Turn those stairs into a cardio machine!! — no magic wand necessary. Grab some dumbbells (or even household objects!...I have used Rock Book-Ends with a Client in their home..Worked Great!) and briskly walk up and down the stairway while simultaneously doing bicep curls during each step upward and downward to work the whole body.  NOTE: If you can skip a step, give that a try to increase intensity.

Boxer: Time to make Muhammad Ali proud !

3-4 Sets x 20 reps

VERSION #1:

Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward while keeping the other arm still.  Alternate punches while maintaining the 'squatting stance' for an isometric burn in the upper legs. 

VERSION #2:

Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward, WHILE STANDING, keeping the other arm still (straighten the legs). As you lower and re-bend the knees, bring the extended arm back in to side.  As you repeat, extend the opposite arm WHILE STANDING, keeping the other arm still (straightening the legs). 

SEGMENT 4 COMING THIS WEEKEND! 

GIVE THESE 3 SEGMENTS A TRY IN YOUR HOME ! YOU CAN DO IT ! 

- Zeke Samples -