Extend one leg in front of you and the other to the back or side of your body. Place one loop on your front foot. Run the strap over the same shoulder as the leg that is in front. Place the second loop on your back foot. Tighten the strap until you feel a stretch.

 

 

Place one loop on your bottom foot. Run the strap up the back of your leg and over the shoulder opposite the bottom leg. Lay on your back so that the strap is under you. Lift your top leg bent for comfort. Place the second loop on the top foot. Extend the top foot. Tighten the strap until you feel a stretch.

 

Lay on your side. Place one loop on your extended bottom foot. Run the strap under your bottom arm pit, across your shoulders and over your top shoulder. Run it down your body and behind your back. Bend your top foot so that the heel comes towards your sit bone. Place the second loop around your top foot. Tighten the strap and extend your bottom leg to regulate the stretch on your top leg and hip and quad.

Place one loop around each ankle. Lay on your back. Place your hands behind your shoulders and your elbows up. Press into a bridge. Arc your back as much as possible. Place your hands inside of the padded section of the strap. Press against the strap with your legs and hands to increase pressure on your back arch.

 

 

 

 

 

 

 

 

Lay on your back. Place the padded section of the strap on your mid back. Place both loops on the same foot. Extend that leg. Tighten the straps until you feel a stretch. The non looped leg can either be extended or tucked under you. If it is tucked, make sure that the heel is touching your gluteus to avoid undue pressure on the knee joint.

 

Lay on your stomach. Place the padded section of the strap on your upper chest. Run the straps under your arm pits. Bend your knees and place one loop on each foot. Extend your legs and arch your back. Adjust the straps to increase or decrease your stretch.

 

 

 

 

 

 

 

 

Lay on your stomach. Place the padded section of strap on your upper chest. Run the straps under your armpits. Place both loops on one foot. Lift and extend that leg. Adjust the straps to give you the ideal stretch.

 

 

 

 

 

 

 

 

 

Place the padded section of strap on your upper back. Place one loop on each foot. Extend the legs to the side but still in front of your. Lean forward and tighten the straps so that you are pulled forward in your stretch.

 

 

 

Place the padded section of strap over one shoulder. Place both loops on the foot of the opposite leg. Bend that knee and tighten the straps. As your foot is pulled to your chest use your hand to push down on that knee. Feel your Hip, Glut, AB ductors and rotator muscles stretch.