The Thera Cane is a plastic device that looks similar to a cane with a curled end and is used to apply pressure to muscles as a way to give yourself a deep-tissue massage. The Thera Cane's design lets you reach places on your back and hips that are hard to reach with just your hands. Using the handles, you can also apply leverage to penetrate your muscles more deeply than you could to the outside and backs of your hips with your hands.
Seated Side Hips
Use the Thera Cane to release tension in the outside of your hips with the seated side hips exercise. There are three bumps, or balls, on the Thera Cane that you place against your body to apply pressure. Only one ball works at a time so you can place all your pressure into that small space. Use the end ball of the Thera Cane for this exercise.
To target the sides of your hips, sit sideways in a chair with your feet on the floor. Put the ball on the end of the curved part of the cane against the outside of your right hip, and hold the end of the cane with your left hand. Place your right hand palm down on top of the Thera Cane and over your right thigh. Hold the Thera Cane firmly, and lean sideways into the ball to apply pressure. Repeat on the other hip.
Standing Upper Back of Hips
By standing up and positioning the Thera Cane different, you can use the middle ball to apply pressure to the upper portion of the back of your hip. This is where your glutes medius muscle resides, which is one of the hip abductor muscles that moves your leg sideways away from the center of your body.
To target this area, stand up and hold the Thera Cane behind your back with your left hand holding the end on your left side and the curved part of the cane around your right hip. Hold the curved end of the cane with your right hand in front of your right hip. Angle the Thera Cane upward, and use your left arm to pull the cane and the ball into you. Repeat on the other side.
Lower Back of Hips
Also use the Thera Cane to target the gluteus maximus, the large muscle on the back of your hips. This muscle extends your hip backward, rotates it outward and brings it sideways closer to the body. Begin in the same position as the previous exercise. Bend forward slightly, and position the middle ball of the cane to press against your right glute. Brace the cane with your left inside forearm and lean back into the cane. Repeat on the other side.
Outer Hip and Glutes with Foam Roller
When you need to release tension in your hips, a foam roller works much in the same way as a Thera Cane but over a larger area. A foam roller, or bioform roller, is literally a thick roll of foam. To target your gluteus medius, sit on the foam roller and lean your right glute onto it. Cross your right leg onto your left thigh with your left knee bent and foot on the floor. Place your right hand on the floor with your arm straight for balance. Roll from the top of your glute down to the middle and stop on any painful spot to apply direct pressure. Repeat on the left side.
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