Handheld resistance exercise device and methods of exercising therewith

A handheld resistance exercise device usable by a user to improve stability and mobility in muscles, tendons, joints, and fasciae in the upper body and lower back thereof, the device supportable by the user in fixed relation against a vertical planar surface for exercise, comprising:

• a hollow base having a central circular opening in a top surface thereof that is bounded by a circumferential inner vertical wall to define a cavity therein, the top surface of the base including a plurality of separate legs extending outward from the cavity, each leg terminating in a foot at a distal underside end thereof that comes into flush contact with the vertical planar surface as the device is held in fixed contact against the vertical planar surface by the user for exercise,
• a rotatable plate provided on top of the base over the cavity, an outer surface thereof serving as the top surface of the device and having a handle attached thereon for access by the hand of the user, and
• a resistance mechanism arranged within the cavity so as to be sandwiched between and attached to each of the base and rotatable plate, the resistance mechanism further including:
• a single spring centrally located in the center of the cavity and terminating in oppositely-extending spring tine ends, the tine ends of the spring adapted to provide resistance and release of resistance against rotation of the plate by the user,
• a first semicircular ramp arranged in the cavity between the circumferential outer vertical wall of the base and the central spring, the ramp having flared ends serving as stops, each tine end of the central spring biased against a corresponding stop of the first ramp, and
• a second semicircular ramp extending from an underside surface of the plate so as to be in adjacent relation to the first semicircular ramp and adapted to travel in either direction along an inside wall surface of the first ramp, a respective end edge of the second ramp adapted to come into contact to a spring tine end depending on the direction of rotation of the plate,
• wherein only one tine end of the spring applies resistance against rotation of the plate at any one time depending on the direction of rotation, so that the central spring only compresses to impart resistance and never expands.