The Extend band is ready to use almost in seconds, set the doorway anchor over any durable doorpost, near the door, and pull the strap from the D-ring, that’s it, you’re willing to go. The EverStretch youtube online video channel has lots of different stretching exercises that you can repeat https://rollga.com/collections/bestsellers-row-1/products/foam-roller-standard-foam-silver-genesis-color