US20080064580A1

US20080064580A1 - Exercise device and method of exercise using the same

Info

Publication number: US20080064580A1
Application number: US11/852,658
Authority: US
Inventors: Roer R. Hollowell
Original assignee: Individual
Current assignee: Individual
Priority date: 2006-09-11
Filing date: 2007-09-10
Publication date: 2008-03-13

Abstract

An exercise device comprising an elongate shaft coupled to a base, which may provide support to maintain the elongate shaft in an upright, vertical position. The elongate shaft may include one or more gripping members, such as foam sleeves, for grasping the elongate shaft. A method of exercise using the exercise device is also disclosed. The method of exercise includes having a participant move in a controlled movement, such as a gyratory motion, while maintaining balance in order to extend one's outer extents of balance and/or pain.

Description

RELATED APPLICATIONS

This application claims priority to U.S. Provisional Application Ser. No. 60/825,163, filed Sep. 11, 2006.

TECHNICAL FIELD

The present invention generally relates to an apparatus and methods for exercising. More particularly, the invention includes an apparatus and methods of exercise for improving balance, flexibility, mobility, stability, and/or range of motion.

BACKGROUND

Exercise is an important part of daily life. Exercise may include components for flexibility, strength, and balance, among others. Balance exercises are one type of exercise involving standing and postural stability through changing body conditions and positions. Balance exercises have been found to reduce falls suffered by the elderly, improve performance of athletes, and generally enhance fitness of individuals.
Gravity is the base of resistance used in most forms of exercise. Balance counteracts the forces of gravity to provide stability. Balance is control of one's center of gravity, control of body angles and unstable equilibrium. Movement is a state of dynamic equilibrium consisting of a constant interplay of imbalance and balance with the body constantly trying to regain balance to perform efficient movement. Essentially, balance is the body losing and regaining control of its center of gravity. Therefore, gravity and its control will facilitate movement. The body provides a continual reaction to gravity and external forces necessary to maintain balance. Maintaining this state of dynamic equilibrium requires cooperation of the interrelated systems of the body.
The current invention provides a device and methods to stimulate the systems within the body that control balance (i.e., nervous system, skeletal system, muscular system, and respiratory system). Repeated stimulus of these body systems over a period of time may improve balance, flexibility, mobility, stability, and/or range of motion. The current invention also provides a device and methods to provide therapeutic relief to body injuries, pain, and/or abnormalities.

SUMMARY

The invention is directed to an apparatus for performing an exercise. The exercise device may comprise an elongate shaft having a gripping portion, such as a foam sleeve, disposed proximate the first end of the elongate shaft. The elongate shaft may include a second gripping portion, such as a foam sleeve, disposed proximate the second end of the elongate shaft. The exercise device may also comprise a base which may provide a support structure to hold the elongate shaft in an upright, vertical position. Additionally, the exercise device may comprise a means for coupling the elongate shaft to the base.
Accordingly, the invention is also directed to a method of performing an exercise. One method of exercise, utilizing the exercise device includes positioning the elongate shaft in an upright, vertical position and having a participant stand in a desired spaced positional relationship with the exercise device with arms outstretched and resting on the elongate shaft. The participant may have her feet positioned shoulder-width apart or slightly wider, legs slightly bent, back straight, pelvis pushed forward, and stomach pulled inward. While in a desired position, the participant may shift her center of gravity (located just below the naval) in a controlled movement, using the exercise device to maintain balance. For example, the participant may sway her hips side-to-side, back-to-front, in a gyratory motion, or the like. Repeated controlled movements may benefit in improved balance, flexibility, mobility, stability, and/or range of motion.

BRIEF DESCRIPTION OF THE DRAWINGS

The invention may be more completely understood in consideration of the following detailed description of various embodiments in connection with the accompanying drawings, in which:

FIG. 1 is a perspective view of an exemplary exercise device within the scope of the invention;

FIG. 2 is a plan view of an exemplary elongate shaft of an exercise device within the scope of the invention;

FIG. 3 is a side view of an exemplary base of an exercise device within the scope of the invention;

FIG. 4 is a top view of an exemplary base of an exercise device within the scope of the invention;

FIGS. 5A-5C are additional exemplary bases of an exercise device within the scope of the invention;

FIG. 6 is a perspective view of an illustrative exercise device within the scope of the invention disposed under a door;

FIGS. 7 and 8 illustrate an exemplary posture of a participant while performing an exercise with the exercise device;

FIGS. 9-13 illustrate the concept of triangulation, diagramming points of triangulation experienced while performing an exercise with the exercise device.

DETAILED DESCRIPTION

For the following defined terms, these definitions shall be applied, unless a different definition is given in the claims or elsewhere in this specification.
All numeric values are herein assumed to be modified by the term “about”, whether or not explicitly indicated. The term “about” generally refers to a range of numbers that one of skill in the art would consider equivalent to the recited value (i.e., having the same function or result). In many instances, the term “about” may be indicative as including numbers that are rounded to the nearest significant figure.
As used in this specification and the appended claims, the singular forms “a”, “an”, and “the” include plural referents unless the content clearly dictates otherwise. As used in this specification and the appended claims, the term “or” is generally employed in its sense including “and/or” unless the content clearly dictates otherwise.
The following detailed description should be read with reference to the drawings in which similar elements in different drawings are numbered the same. The detailed description and the drawings, which are not necessarily to scale, depict illustrative embodiments and are not intended to limit the scope of the invention. The illustrative embodiments depicted are intended only as exemplary. Selected features of any illustrative embodiment may be incorporated into an additional embodiment unless clearly stated to the contrary.
One embodiment of an exercise device, within the scope of the invention, is shown in FIG. 1. Exercise device 10 includes an elongate shaft 12 and a base 20. Exercise device 10 may include a coupling 22 for coupling the elongate shaft 12 to base 20. For example, coupling may be a cylindrical tube extending from base 20 for receiving an end of elongate shaft 12. However, coupling may be a projection extending from base 20 for mating with elongate shaft 12, a snap connection, interlocking connection, or coupling may be a threaded member for securing elongate shaft 12 to base 20, for example. Other means of coupling shaft 12 to base 20 known in the art are deemed within the scope of the invention. Base 20 may facilitate retaining elongate shaft 12 in a substantially upright or vertical orientation, as shown in FIG. 1.
As shown in FIG. 2, elongate shaft 12, which may be similar to the elongate shaft disclosed in commonly owned U.S. Pat. No. 6,436,019, entitled Competitive Balance Exercise Game Device and Method of Play, which is herein incorporated by reference, may include a first end portion 13 proximate a first end 14, a second end portion 15 proximate a second end 16 and a middle portion 18 disposed between first end portion 13 and second end portion 15. Elongate shaft 12 may be relatively inflexible or stiff, or elongate shaft 12 may have a selected degree of flexibility. For example, elongate shaft 12 may be semi-rigid or semi-flexible so that it will bend with an applied force. An assortment of materials may be used to provide a selected degree of flexibility. For instance, the elongate shaft 12 may comprise metal, wood, plastic, fiberglass, PVC, bamboo, composite material, synthetic material, ceramic material, and the like, or mixtures, combinations or blends of the same. Other materials may be used to achieve a selected degree of flexibility. One portion of elongate shaft 12 may have a different flexibility from that of another portion, or the flexibility of elongate shaft 12 may vary along its length. End portions 13, 15 may have a first flexibility and middle portion 18 may have a second flexibility different than the first flexibility. For instance, end portions 13, 15 may be less flexible or more flexible than middle portion 18. Elongate shaft 12 may have a substantially constant diameter or elongate shaft may be tapered along at least a portion of its length. A tapered portion may provide desired flexibility or rigidity to a portion of the elongate shaft 12. Elongate shaft 12 may be a tubular member having an inside diameter and an outside diameter, or elongate shaft 12 may be substantially solid having an outside diameter. Alternatively, elongate shaft 12, or a portion thereof, may be a coil member such as a coil spring, a spiral wound tube, a tube having a helical groove or projection, or the like.
Elongate shaft 12 may be any desired length. For example, elongate shaft 12 may be from about 3 feet to about 5 feet in length, preferably elongate shaft 12 may be about 4 feet in length. Elongate shaft 12 may be circular, square, rectangular, or any other suitable shape. Elongate shaft 12 may have any desired diameter or transverse distance. For example, elongate shaft 12 may be about ½ inch to about 4 inches in diameter, or elongate shaft 12 may be about 1 inch to about 2 inches in diameter; or elongate shaft 12 may be about 1 inch in diameter. Elongate shaft 12 may be a single integral piece, or elongate shaft 12 may be multiple, separable segments which may be assembled and disassembled for ease of storage, packaging, transport, and/or sale. Multiple segments may be coupled together by mating threaded portions, threaded connectors, a bayonet style connection, a spring-loaded connection, an interference fit, an interlocking connection, a sliding connection, or the like. Elongate shaft may also include multiple segments coupled in a telescoping configuration.
The first end portion 13 of the elongate shaft 12 may include a gripping member 24. Gripping member 24 may be an integral portion formed in elongate shaft 12, or gripping member 24 may be a separate element coupled to elongate shaft 12. Gripping member 24 may provide an ergonomic comfort grip for an exercise participant. For example, gripping member 24 may include a plurality of recesses and/or ridges configured to correlate with the curvature of a participant's hand(s). Gripping member 24 may be a molded, formed, cut, or shaped portion of elongate shaft 12, or gripping member 24 may be a sheath, such as a polymer sheath, disposed proximate the first end 14. Alternatively, gripping member 24 may be a foam sleeve disposed about at least a portion of the first end portion 13 of the elongate shaft 12. Gripping member 24 may be a rubber, polymer or foam material, or gripping member 24 may comprise any other suitable material known in the art. Gripping member 24 may be slidably disposed over at least a portion of the first end portion 13 of the elongate shaft 12. Gripping member 24 may be adhesively bonded, thermally bonded, mechanically coupled, or otherwise secured to elongate shaft 12. Gripping member 24 may have a degree of elasticity such that gripping member 24 is expanded over a portion of elongate shaft 12 and secured to elongate shaft 12 by an interference fit or a compressive fit. Alternatively or additionally, gripping member 24 may be secured to elongate shaft 12 by heat shrinking at least a portion of gripping member 24 about elongate shaft 12. A second gripping member 26, which may be substantially similar to gripping member 24 or dissimilar, may be disposed about at least a portion of the second end portion 15 proximate the second end 16 of the elongate shaft 12. Opposing gripping members 24, 26 may vary in diameter, length, shape, or material to provide alternatives for an exercise participant.
An exemplary embodiment of a base 20 is shown in FIGS. 3 and 4. Base 20 may comprise a first triangular brace 30 and a second triangular brace 32. First triangular brace 30 may be larger than second triangular brace 32, or first triangular brace 30 may be substantially the same as second triangular brace 32. A coupling 22 may be disposed between first triangular brace 30 and second triangular brace 32, or otherwise disposed with base 20. Coupling 22 may comprise a tubular member as shown in FIGS. 3 and 4 for receiving elongate shaft 12. Coupling 22 may be sized to receive the second end 16 of elongate shaft 12, with or without a gripping member 26. For example, coupling 22 may have an inner diameter greater than the outer diameter of the second end portion 15 of elongate shaft 12. Therefore, at least a portion of second end portion 15 may be disposed within the lumen of coupling 22. The inside diameter of coupling 22 may be slightly larger than the diameter of elongate shaft 12 in order to restrain elongate shaft 12 in a relatively rigid position.
Alternatively, elongate shaft 12 may be configured to extend over coupling 22 in a sliding engagement. For example, coupling 22 may have an outer diameter sized slightly smaller than the inner diameter of elongate shaft 12, such that elongate shaft 12 may slidably engage with coupling 22.
Coupling 22 may, additionally or alternatively, include an engaging portion, such as a threaded portion, which may engage with a corresponding engaging portion, such as a threaded portion, of elongate shaft 12. Alternatively, elongate shaft 12 may be coupled to base 20 by adhesive, welding, brazing, molding, bonding, casting, mechanical attachment, fasteners, bolts, screws, pins, clamps, or the like.
Triangular brace 30, 32 may be secured to coupling 22 at a point such that triangular brace 30, 32 is planar with the ground, or nonplanar with the ground, as shown in FIG. 3. Triangular brace 30, 32 may be slightly elevated, as to create a wedge-like profile as shown in FIG. 3. Triangular brace 30, 32 may be secured to coupling by adhesive, welding, brazing, molding, bonding, casting, mechanical attachment, fasteners, bolts, screws, pins, clamps, or the like. Base 20 may be collapsible, foldable, separable, or otherwise able to assume a smaller size for ease of storage, packaging, transport, and/or sale. For example, triangular brace 30, 32 may have a hinge, or another similar point of rotational movement, disposed between triangular brace 30, 32 and coupling 22. Or triangular base 30, 32 may be separable from coupling 22 and/or from the other brace 30, 32. Triangular base 30, 32 may be configured to include other means for attachment to coupling, such as pins, slots, clamps, springs, bolts, screws, or the like.
Although base 20, as shown in FIGS. 3 and 4, may comprise two triangular portions, other configurations of base 20 are contemplated within the scope of the invention. A few additional, nonlimiting, exemplary configurations are illustrated in FIGS. 5A-SC. As shown in FIG. 5A, base may be a substantially square or rectangular piece 50 having a coupling 52, similar to coupling 22 of base 20. Additionally or alternatively, base may include a plurality of legs 55. Legs 55 may extend radially outward from coupling 52, or any other configuration to provide support. Legs 55 may be disposed in a regular arrangement about coupling 52, or legs may be disposed in an irregular arrangement. For example, the base illustrated in FIG. 5B includes four legs 55 disposed at about 90 degree intervals. A base with three legs 55 may have legs 55 disposed at about 120 degree intervals, for instance. A base having 1, 2, 3, 4, 5, 6 or more legs 55 is contemplated within the scope of the invention. The base illustrated in FIG. 5C includes a circular piece 60 having a coupling 52. Circular piece 60 may be substantially conical or piece 60 may be substantially flat. Circular piece 60 may have a bent, beveled, rolled, or formed outer edge. Other various configurations for base 20 are contemplated as within the scope of the invention. Coupling 52, similar to coupling 22, may be a separate portion attached to a base, or coupling 52 may be an integral part of a base within the scope of the invention.
Base 20 may be anchored or secured to a surface in order to provide additional stability to base 20. As shown in FIG. 6, base 20 may be configured such that a portion of base 20 may extend under a door 80. Door 80 may have a bottom 82 defining a lower edge of door 80. At least a portion of base 20 may be disposed under bottom 82 of door 80, such that base 20 is disposed between the lower edge of door 80 and floor 84. For example, base 20, having a incline or wedge-like profile may be wedged, or otherwise placed, under door 80 between bottom edge 82 and floor 84. Other configurations of base 20 able to be disposed under a door, or otherwise secured to a door, are considered within the scope of the invention. For example, door 80 may include a fixture (not shown) secured to a portion of door 80. Base 20 may be operably coupled to or otherwise secured and/or stabilized by the fixture.
Door 80, which may be securely attached to a wall or other rigid structure, may provide stability to base 20. By anchoring or securing base 20, and thereby providing additional stability, a participant may apply increased forces to elongate shaft 12 without overcoming the equilibrium of the apparatus. Base 20 may also be secured and/or stabilized by another rigid structure. Other means of anchoring, securing and/or stabilizing base 20, such as stakes, clamps or weights, may be used to provide additional stability to base 20.
An exemplary body position of an exercise participant is illustrated in FIGS. 7 and 8. This position, as herein described, may be identified as the horse stance. In order to achieve the horse stance, a participant stands with both feet positioned about shoulder-width apart or slightly wider than shoulder-width apart, with legs slightly bent in a crouching position. The participant's pelvis is pushed forward (i.e., toward the exercise device 10) and the stomach is pulled flat towards the spine (i.e., muscles are tightened and stomach is drawn in). The participant's back is straight, and arms are outstretched and resting on and/or gripping the elongate shaft 12. From this position a participant may perform an exercise to improve balance, flexibility, mobility, stability, and/or range of motion.
Other desired positions having a spaced positional relationship with exercise device 10 may be assumed during an exercise session. For example, a participant may have her feet substantially together, may have only one foot on the ground, may have only one hand resting on or gripping the elongate shaft 12, may have her head tucked between her arms, may be seated, may be in a prone position, or may have her legs bent at a more pronounced angle, such as a 45, 60 or 90 degree angle. These are only a few illustrative variations of performing an exercise utilizing the disclosed exercise device, and are not intended to be limiting.
One aspect of exercising using the exercise device 10 is the concept of triangulation. Triangulation is a key to increasing balance and exploring the edge of your own mobility. Optimum balance may be obtained through equal distribution of weight between points of triangulation. The current exercise utilizes several regions of triangulation.
As shown in FIG. 9, each foot contains three points of connection O. Two points of connection O are found in the ball of the foot and a third point of connection O is found in the heel of the foot. While performing the exercise, the participant may shift her center of gravity C, thereby shifting the amount of weight applied to each point of connection O. As the center of gravity C is shifted, the participant may adjust her weight in order to maintain contact between the points of connection O and the ground. For example, lowering the center of gravity C or shifting the shoulders may improve balance. Maintaining three points of connection O in each foot enhances balance and stability of the participant. Reaching an edge of balance (i.e., the point where balance is compromised or lost) occurs when a point of connection O is no longer in contact with the ground.
Another region of triangulation may be defined between the contact point X of the exercise device 10 with the ground and the two feet of the participant F, as shown in FIG. 10. Additionally, a region of triangulation may be defined between the contact point Y of the exercise device 10 with the extended arms of the participant and the shoulders S of the participant, as shown in FIG. 11.
Three additional regions of triangulation may be defined from the center of gravity C of the participant. The center of gravity C usually is a point just below the naval. As shown in FIG. 12, a first region of triangulation, or torso triangle, may be defined between the center of gravity C and the shoulders of the participant S. A second region of triangulation, or leg triangle, may be defined between the center of gravity C and the feet of the participant F. These regions of triangulation counteract one another in order to maintain balance as the center of gravity C is shifted. Another region of triangulation, as shown in FIG. 13, may be defined between the center of gravity C and the forward or anterior triangulation point A and the rearward or posterior triangulation point P. While performing an exercise, the exercise device 10 may be positioned at or near the anterior triangulation point A.
Understanding and utilizing the aspects of triangulation may improve balance and stability. Repetition of the exercise may increase a participant's range of balance and/or 5 range of motion. Thus, a participant's edge of balance may be shifted outward. Physical and mental strength may also be enhanced through repeated exercise. Additionally, pain or physical impairments may be treated and/or overcome through repetition of the exercise.
A method of exercise utilizing the exercise device 10 will now be described. A 10 participant may stand with feet positioned about shoulder-width apart or slightly wider than shoulder-width apart. The legs of the participant may be slightly bent such that the participant is in a crouching position. The participant's back may be straight, with the hips pushed forward and the stomach pulled in. The exercise device 10 may be positioned in an upright, vertical orientation in front of the participant's body. For 1 5 example, exercise device 10 may be positioned near the anterior triangulation point A as shown in FIG. 13. The participant's arms may be outstretched, whereby one or both hands are resting on the upper portion of the elongate shaft 12. The participant's weight may be evenly distributed between both feet, without distributing significant weight on elongate shaft 12. Elongate shaft 12 may be used to aid in balance while performing an 20 exercise without leaning on elongate shaft 12.
While in a crouching position, such as the horse stance, the participant may move her center of gravity C using a controlled movement. A participant may move her center of gravity C by moving her hips side-to-side, front-to-back, in a rotating or gyrating movement, or any other controlled movement. A complete cycle of oscillation or gyration may take several seconds to several minutes. For example, a complete cycle of oscillation or gyration may take at least 45 seconds. While performing a controlled movement, the participant will adjust his or her body in order to maintain balance. For example, a participant can maintain a balanced position by lowering his or her center of gravity C and/or shifting his or her shoulders, thereby shifting his or her torso triangle.
By leaning to the left, the participant may feel his or her weight shift to the outside edge of the left foot and the inside edge of the right foot. The edge of balance is the point at which the participant's balance may no longer be maintained. A corresponding edge of balance may be determined by leaning to the right. Front and back edges of balance are determined similarly by leaning forward and backward, respectively. The most extreme outer circular path within which the center of gravity C can follow while remaining stable is another edge of balance. The participant may readily feel and thereby understand how balance is compromised when the center of gravity C is moved beyond an edge of balance and what the limits of controlled movement are (i.e., how far the participant can move her body center while keeping the foot connections O intact with the ground).
Repetition of the exercise may improve balance, flexibility, mobility, stability, and/or range of motion. Over a period of time a participant may be able to enlarge the area of controlled movement. For example, the extents of side-to-side or front-to-back 20 motions may be expanded beyond the initial extents of motion. In other words, a participant may be able to move her center of gravity C farther to the right, left, front, and/or back while maintaining balance. Additionally or alternatively, a participant may be able to increase the outer extents of a circular motion (i.e., may make an enlarged imaginary circular path with her center of gravity C) through repetition of the exercise. Therefore, a participant's edge of balance may be enlarged through repetition of the exercise.
The exercise device 10 may also be used to increase the range of motion of a participant, for example, a participant experiencing pain in a portion of his or her body, such as lower back pain. Controlled movements, such as a back-and forth, front-to-back, and/or rotating or gyrating movement, may be used to identify an origin of pain. The point of movement where pain is experienced is called the edge of pain. The participant may gently and slowly continue controlled movements to extend mobility through the area of pain, thus exploring and enlarging the edge of pain. This exercise may be repeated (i.e., over a period of minutes, hours, days, weeks, etc.) to gradually increase mobility and overcome pain experienced during exercise. In other words, over a period of time the participant may be able to enlarge his or her range of motion by increasing the oscillating or gyrating path followed by the participant's center of gravity C. Repetition of the exercise may relieve pain and/or eliminate pain. The participant may be able to direct the pain out of the body through exercise.
The participant may perform an exercise with eyes open or eyes closed. By closing the eyes, the participant's other senses are enhanced. With eyes shut, the participant may be able to concentrate on a point of pain within the body and/or may be able to sense approaching the edge of pain or the edge of balance. Additionally, the participant may find it appealing to take deep, full breaths while performing an exercise.
The exercise device 10 may be packaged as a combination of an elongate shaft 12 and a base 20, or exercise device 10 may be packaged as individual components. Instructions for performing an exercise, such as an exercise disclosed herein, may be included with elongate shaft 12 and/or base 20. A mat or other exercise surface may also be included with exercise device 10.
Those skilled in the art will recognize that the present invention may be manifested in a variety of forms other than the specific embodiments described and contemplated herein. Accordingly, departure in form and detail may be made without departing from the scope and spirit of the present invention as described in the appended claims.

Claims

1. A method of exercise, comprising:

providing an elongate shaft and a base;

coupling the elongate shaft to the base;

standing a participant in a desired spaced positional relationship with the elongate shaft, wherein the participant is contacting the elongate shaft; and

shifting the participant's center of gravity in a controlled movement.

2. The method of claim 1, wherein the participant is standing in a horse stance.

3. The method of claim 1, wherein the controlled movement is a rotating motion.

4. The method of claim 1, wherein the controlled movement is a side-to-side motion.

5. The method of claim 1, wherein the controlled movement is a front-to-back motion.

6. The method of claim 1, wherein the elongate shaft is coupled to the base in an upright, vertical position.

7. The method of claim 1, wherein the participant's center of gravity is shifted to an edge of balance.

8. The method of claim 1, wherein the participant's center of gravity is shifted to an edge of pain.

9. The method of claim 1, further comprising:

disposing a portion of the base under a door.

10. A method of exercise, comprising:

providing an elongate shaft having a first end portion proximate a first end and a second end portion proximate a second end, the first end portion including a gripping member;

providing a base;

coupling the second end portion to the base, such that the elongate shaft is in a generally vertical position;

standing a participant in a desired spaced positional relationship with the elongate shaft, wherein the participant has arms outstretched and resting on the gripping member of the elongate shaft; and

gyrating the participant's center of gravity.

11. The method of claim 10, wherein the participant is standing with feet about shoulder-width apart.

12. The method of claim 10, wherein the participant is standing in a crouching position with legs bent and back straight.

13. The method of claim 10, wherein the participant's center of gravity is gyrated to an edge of balance.

14. The method of claim 10, wherein the participant's center of gravity is gyrated to an edge of pain.

15. The method of claim 10, wherein the step of gyrating the participant's center of gravity is repeated.

16. An apparatus for exercising, comprising:

an elongate shaft having a first end and a second end;

a gripping member disposed proximate the first end of the elongate shaft;

a base; and

a means for coupling the second end of the elongate shaft to the base.

17. The apparatus of claim 16, further comprising a door having a top, a bottom, a front side and a rear side, wherein at least a portion of the base extends under the bottom of the door.

18. The apparatus of claim 16, wherein the gripping member is a foam sleeve.

19. The apparatus of claim 18, further comprising a foam sleeve disposed proximate the second end of the elongate shaft.

20. The apparatus of claim 16, wherein the base includes a first triangular segment, a second triangular segment, and a coupling disposed between the first and second triangular segments.

21. The apparatus of claim 16, further comprising instructions for performing an exercise.