Some of the stretches depicted for the Si-Stretcher require a certain level of flexibility and physicality, but most of them can be performed by anybody in any physical condition. Here are some basic low impact stretches that can be performed by anybody. Most of them are either on the floor or in a chair.
Place the loop on one foot. The strap goes up your body and behind your back. Place the other loop in your opposite hand. Put that hand behind your head. Use your non looped hand to tighten the strap. Feel the stretch in your triceps and lats.
Place the padded section on your upper back. Run the straps under your armpits. Place the loops on the balls of your feet. Extend your legs up and out. Lean backwards. You can use your hands to support your balance or not.
Place the padded section of the strap behind your shoulders. Run the straps over each shoulder, over your chest and down either side of your legs. Place the loops on your feet. Keep your knees on top of the strap and tighten the straps. Relax your legs and let your hips open up.
Sit in a backed chair. Place one loop on your arm up above the elbow. Run the strap across your chest, behind the chair and onto your opposite side foot. Tighten the strap and extend the looped leg until you have enough pressure on the elbow to stretch your shoulder and triceps and upper back.
Place padded section of the strap on your lower back. Run the straps over your thighs and place the loops on your feet. Tighten the straps and lean forward. Push down gently on your knees.
Place strap over one shoulder so that one strap crosses your chest and the other crosses your back. Lay on your back. Place the top loop on your opposite foot. Run the other strap from behind your back onto the same foot. Tighten the straps and let the Si-Stretcher pull your leg towards your chest.
Place the strap on your lower or upper back. Run the straps under your arms and to your closed and extended feet. Cross the strap over your legs and place each loop on the opposite foot. This will hold your legs together. Tighten the straps and lean forward.
Place the padded middle section of the strap on your waist. Place both loops on one of your feet. Lay down on your side. Straighten the looped leg to the side and upwards. Adjust the straps so that you are getting an uncomfortable, but painless stretch.
Sit in a backed chair. Wrap the strap around the back of the chair. Place both straps on one of your feet. Tighten the strap so that your foot is pulled towards your hip. Press gently down on your raised knee. Feel your hips open up, and your legs stretch.
Stand up straight. Place one loop on one foot. Grab the other loop with the opposite hand. Extend the hand and feel the stretch in your lats. Adjust the length of the strap to increase the intensity of the stretch.
Sit in a backed chair. Place the padded section of the strap around the back of the chair. Place both loops on the same foot. Extend the leg and tighten the strap until you feel a stretch.
Sit in a backed chair. Place one loop on one of your feet. Run the strap across your body and under your armpit. Reach behind your back and grab the other loop with your other hand. Tighten the strap. Use the position of your foot to adjust intensity of the stretch.