The Extend band is able to use nearly in seconds, set the doorway anchor about any strong doorpost, near the door, and pull the strap in the D-ring, that’s it, you’re willing to go. The EverStretch youtube video channel has a lot of different stretching workout routines you can repeat https://rollga.com/collections/bestsellers-row-1/products/foam-roller-standard-foam-silver-genesis-color