Embodiments of the present disclosure are directed to a portable muscle therapy device that can be used for physical therapy, fitness and exercise by creating compression to a joint/muscle while performing movement exercise (flossing) to restore mobility and pain relief. The muscle therapy device may include an elongated shaft comprised of a plurality of detachable segments that allow a user to change a length of the elongated shaft and convert the elongated shaft into separate bars. For example two bars may be formed, one for each hand of the user, and a resistance band may be attached to each bar. Additionally, the muscle therapy device of the present disclosure provides for an ability to attach a handle on one end of the elongated shaft to mimic a canoeing and stand up paddle for back, core and shoulder exercise.