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RESISTANCE BANDS
COMMON QUESTIONS & ANSWERS

How to use resistance bands for legs?
Place your feet slightly wider than your shoulders. Slowly press your knees out, turning your feet in as your legs move apart. Hold for two seconds, and then bring your knees back together. Aim for 15 to 20 reps.

How to use resistance bands for abs?
Attach the band to a high anchor (such as the top of a door or cable column) and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your abdominals, and crunch down toward your hips while contracting your abs. Slowly return to starting position and repeat for 10 to 12 reps.

How to use resistance bands for arms?
Stand in a forward lunge position with your right foot in front, positioned over the center of the band. Holding each end of the band, position your arms at your sides with palms facing behind you. Bend at the elbows (keeping them tucked by your sides) until your forearms are parallel to the floor. Next, press down the arms, pushing the band behind your body until the arms fully extend. Lower back down and repeat for 8 to 10 reps.

How to use resistance bands for pull ups?
Loop both ends of the resistance band around the bar, and tie each in a secure knot. Test the band to make sure it is secure by pulling it down. Place the center of your dominant foot into the bottom of the band.
Slightly bend your nonworking leg and cross it behind the dominant leg. Take hold of the pull-up bar with an overhand grip, hands separated slightly wider than shoulder width. Stand on a chair or exercise box if you are not able to reach the bar. Slide your shoulder blades down your back and engage your abdominal muscles. Brace your glutes and pelvis so that your body stays stable and rigid throughout the exercise.
Pull your chin up toward the bar as your elbows bend and point toward the floor. Aim to have your chin clear the bar. Lower your body gradually, straightening your arms to return to starting position. Use the momentum of the band to immediately perform the next repetitions. Aim to complete 5 to 8 reps.    

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MUSCLE ROLLER / MASSAGE ROLLER STICK
COMMON QUESTIONS & ANSWERS

Best muscle roller stick for runners?
THE SELF ROLLER STICK: Gripping both ends firmly with your hand, use this tool to rub up and down across the length of your muscles (mostly quads, hamstrings, calf muscles and IT band). This works in a similar fashion to the foam roller, but instead of using your body weight you're applying the pressure with your arms.

How to use muscle roller sticks?
The muscle roller stick is used by your hands instead of body weight. You can use it in a standing, sitting, crouching, kneeling or even a grounded position. You do not need to go to the ground to use it. Basically, if you can relax your muscle, you can roll it out. No special equipment is needed. You can roll out any muscle, anywhere and anytime.

What are muscle roller stick benefits?
By using the muscle roller stick as a warm-up tool, athletes can identify problem areas and spend a little more time on those areas. As a cool-down tool, the stick helps to flush and cool down muscles. The athlete simply rolls out their desired muscle groups. As a therapeutic device The muscle roller stick is used to break down trigger points, relieve pain, increase range of motion, promote flexibility and accelerate the recovery process.

Muscle roller stick vs foam rollers...?
Again, no special equipment is needed. You can roll out anywhere and anytime without having to carry a large foam roller with you. The Stick travels with ease. Another benefit is you have 100% control over The Stick. You decide on the amount of pressure you will roll out your muscles with. The Stick is waterproof. The beautiful thing about this device is one size does not fit all! There are many models to choose from based on your body composition.

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KINESIOLOGY TAPE
COMMON QUESTIONS & ANSWERS

How does kinesiology tape work?
Kinesiology Tape has been specifically created with a specific quality that raises skin away from the softer tissue below -- permitting more blood circulation and oxygen to the weak location. This speeds up recovery and recuperation, as it is worn for 2-5 days - continually working to rehabilitate that part of the body. 

How to use kinesiology tape?
By anchoring the tape and then using the appropriate amount of stretched tape over the affected muscle, this enables the muscle to be externally supported and permits the blood to move easily to the affected location, assisting active recuperation. More notably for you, it enables you to carry on with your activities without pain getting in your way. 

What is kinesiology tape used for?
Reduced pain and inflammation
Improved circulation
Provides structural support to joints
Assists healing and provides support
Allows for full range of motion 

What does muscle tape do?
The tape material is made to provide unidirectional elasticity - allowing the tape to stretch in length but preventing the tape from stretching in width. This enables the fibers to provide stable support without restricting motion. 

QUICK TIPS
1. SKIN PREP: It's best to have the skin dry, without any lotions or sweat. For best contact, clean the area with rubbing alcohol or a non-perfumed hand sanitizer. Areas with large amount of body hair should be cut very short or shaved, as otherwise this can be very painful when removing the tape later on.

2. DON'T TOUCH: Try to avoid touching the sticky side of the tape when peeling away the backing. Touching the sticky side too much will lessen the adhesive power.

3. MEASURE: Measure the length you need for the part of the body and then make sure to cut the tape with good quality scissors, as otherwise fraying can start before you get the tape on your skin.

4. RUB: As each strip is applied, gently but quickly rub from the center to the ends of the tape. This helps activate the adhesion power.

5. ROUND IS BEST: And as always, cut the ends into round corners, as this prevents early fraying from clothes or other parts fo the body rubbing against it.

6. BACKING: To tear the backing, with both hands grab 2-3” from one end and simply stretch the small portion away from the larger portion. This will tear the backing easily, without causing you to put your fingers on the sticky side. Peel away the backing to your anchor and apply with no stretch. Just place the 2-3" and rub lightly. Then create another anchor at the end, but leave it's backing in place.

7. PLAN IT OUT: Position the middle portion over the intended body part and remove the backing (leaving the 2nd anchor's backing still in place). Stretch it to the instructed amount and apply onto skin. Rug gently but quickly to activate it. Then remove the backing to the 2nd anchor and apply to skin with no stretch and rub.

8. WEAR IT LIKE A BOSS: To dry kinesiology tape that is wet, simply pat it with a towel. Do not rub it. And do not use a hair dryer or heater to dry it, as this can make it very difficult to remove later. If edges peel or fray, trim these with a good, sharp, pair of scissors. This will make the tape stay, and look great!

9. PRECAUTIONS: Do not use kinesiology tape on damaged skin. Kind of a no-brainer, but vital! Kinesiology tape is not a bandage :) This includes any scrapes or cuts, burned or irritated skin.

10. I'M SENSITIVE: If your skin is sensitive, or you are not sure if your skin might react adversely, try using a 1-2 inch piece on an area of skin that would be the least incapacitating (like high up on the arm, near the shoulder, or the top of the hand you don't write with). If any irritation, remove immediately. If nothing after 24 hours, you should be good to go :)

11. SKIN IRRITATION: Kinesiology tape is a material made of cotton strands with hypoallergenic acrylic adhesive, and is latex-free. If you think you may experience a rash, itching or irritation of any kind, these products have been reported to decrease irritation when applied BEFORE using the tape: Benadryl® Itch Stopping Gel, Maalox®, Tens Clean Coat Skin Wipes.

If you've applied the tape and get an irritation, remove the tape by by pressing on the skin at the end of the taped area while gently rolling or peeling the tape back. Do not remove rapidly. Slow slow slow. If this is too much for the sensitive skin, soak the taped area with baby oil or olive oil for 15-20 minutes and try again.