The Extend band is ready to use just about in seconds, put the doorway anchor more than any durable doorpost, near the doorway, and pull the strap throughout the D-ring, that’s it, you’re prepared to go. The EverStretch youtube video channel has quite a bit of different stretching physical exercises https://rollga.com/collections/bestsellers-row-1/products/foam-roller-standard-foam-silver-genesis-color