The Stretch band is ready to use virtually in seconds, set the door anchor around any sturdy doorpost, close the door, and pull the strap through the D-ring, that’s it, you’re ready to go. The EverStretch youtube video channel has a lot of various stretching physical exercises you could repeat https://rollga.com/collections/bestsellers-row-1/products/foam-roller-standard-foam-silver-genesis-color