The Extend band is able to use pretty much in seconds, set the door anchor more than any durable doorpost, near the doorway, and pull the strap through the D-ring, that’s it, you’re willing to go. The EverStretch youtube online video channel has a good deal of different stretching routines https://rollga.com/collections/bestsellers-row-1/products/foam-roller-standard-foam-silver-genesis-color