Formé Precision Stretching Band: YOUR AT-HOME TUNING TOOL

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Stretching Band Manual

Think of this as the Owner’s Manual for your Body. Showing you how to use your Formé Precision Band At-home.

How to Use Your Band:

  • The Leverage Principle: Use the loops of the band to create a "fixed point." This allows your muscles to relax into the stretch while your arms provide the necessary resistance.

  • PNF Mastery: Resistance (Push against the band for 5s) → Relax → Deepen (Pull further for 15s). Suggesting doing 5-10 reps/ secs, 2-3 sets

The Shoulder Girdle Opening

1st Drill: Shoulders rotation

  1. Hold the band with a grip wider than shoulder-width.

  2. As you raise your arms, elevate the shoulders and actively pull the band outward.

  3. When the shoulders roll back, inhale and open the chest—feel the stretch.

  4. Repeat 8–10 times. Once the movement feels easy, try narrowing your grip.

2nd Drill: Shoulders and Chest opening

  1. Place the band securely under your leg, making sure it sits evenly, and slide your hands through the loops.

  2. Lift your elbows up toward your ears to create tension.

  3. Slowly extend your elbows from a bent position to straight, pulling the band upward until you feel a comfortable stretch. Inhale deeply and open your chest as you hold the extension.

  4. Repeat this movement 8–10 times.

3rd Drill: Basket

  1. Place the band under your leg at the middle loops so it sits evenly, then thread your hands through the loops.

  2. Lie on your belly and lift your elbows toward your ears to create tension, keeping the elbows straight and close to your head.

  3. Squeeze your glutes and engage your lower-back muscles to lift your arms and legs until you feel a comfortable stretch.

  4. Inhale deeply and open your chest while holding the extension. Repeat 8–10 times.

  1. Hip open and Hamstring

1st Drill:

  1. Lie on your back and loop the band around your foot, positioning it in the middle loops so it sits evenly.

  2. Use the band to guide your leg up to a 90° angle.

  3. Gently pull the leg toward your head until you feel a comfortable stretch.

  4. Breathe steadily in and out while holding the position for 10–20 seconds, repeat 2–3 times.

2nd Drill:

  1. Sit in a pike position. Loop the band over the soles of your feet and flat up your feet.

  2. Pull the band toward you until you feel a gentle, comfortable stretch.

  3. Sit tall, inhale deeply, then exhale as you hinge forward—keeping your back long, not rounded.

  4. Hold for 10–20 seconds. Repeat 2–3 times.

3rd Drill: Hip Flexor opening

  1. Place yourself in a low lunge. Loop the band around the foot of your back leg (choose a band strength that feels comfortable).

  2. Hold the band and draw your elbow toward your ear as you roll your torso upright.

  3. Squeeze your glutes and engage your lower back. Straighten the raised leg and gently pull it toward the floor until you feel a comfortable stretch, keeping your arm straight.

  4. Breathe steadily throughout the hold. Repeat 8–10 times.

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