Back/Neck: Start seated in a neutral position with the Theracane. Hook the Theracane over your shoulder, and use the end to massage into sore spots on your upper back and neck. Sustain pressure in each area for a few moments before moving on to the next. Lower Back: Start seated in a neutral position with the Theracane. Hook the Theracane around your side, and use the end to massage into sore spots on your lower back. Sustain pressure in each area for a few moments before moving on to the next. Quad: Sitting on a Chair or Mat Table with knees bent to 90?, take the knob of the Theracane massage tool, and gently apply pressure to your quad moving in a circular motion.