How To

Shoulders & Chest

Front Shoulders & Biceps

Shoulders

Triceps

Triceps & Latissimus Dorsi

Lower & Upper Back and Shoulders

Forearms

Calf

Calf, Hamstrings, and Lower Back

Calf & Hamstrings

Hamstrings

Adductors ( Inner Thigh ), Calf, and Hamstring

Glutes, Lower Back and Hamstring

Quadriceps

Hip Flexors & Quadriceps

Adductors

Hip

Hip Flexors, Quadriceps, and Tibialis

Shoulders & Chest Stretches

Shoulders & Chest Step 1

Hold the strap out in front of you with both hands.
Keeping your arms straight, slowly move your arms up and over your head.
Relax and hold the stretch, ensuring proper breathing.
You may have to play around with your hand positioning depending on your flexibility. If you are tighter, hold further out on the strap.

Shoulders & Chest Step 2

Hold the strap out in front of you with both hands.
Keeping your arms straight, slowly move your arms up and over your head. When you feel the stretch, slowly bend your elbows and lower them toward the ground.
Relax and hold the stretch, ensuring proper breathing.

Shoulders & Chest Step 3

Hold the strap out in front of you with both hands. Move one hand above your head and lower the other hand.
Slowly move the strap back over your head. Think of sticking your chest out and keep your posture tall.
Relax and hold the stretch, ensuring proper breathing.

Front Shoulders & Biceps Stretches

Front Shoulders & Biceps Step 1

Hold your strap with both hands behind your back.
Slowly move your hands up and away from your body. Keep your posture nice and tall while sticking your chest out.
Relax and hold the stretch, ensuring proper breathing.

Shoulders Stretches

Shoulders Step 1

Hold on to the loop at the end of the strap behind your back.
Using your other hand, pull the strap up. This stretch will pull the hand behind you up your back.
Relax and hold the stretch, ensuring proper breathing.

Shoulders Step 2

Hold on to the loop at the end of the strap behind your back.
With your other hand, slowly pull the strap out to the opposite side of your body. This stretch will pull the hand behind you further to the side.
Relax and hold the stretch, ensuring proper breathing.

Triceps Stretches

Triceps Step 1

Hold the loop at the end of the strap up over your head with the strap behind you.
Bend your elbow and grab the strap with your other hand behind you.
Slowly pull the strap down, stretching the back of the arm that is over your head.
Relax and hold the stretch, ensuring proper breathing.

Triceps & Latissimus Dorsi Stretches

Triceps & Upper Step 1

Hold the loop at the end of the strap up over your head with the strap behind you.
Bend your elbow and grab the strap with your other hand behind you.
Slowly pull the strap down, stretching the back of the arm that is over your head. Slowly lean your upper body to the side.
Relax and hold the stretch, ensuring proper breathing.

Lower & Upper Back and Shoulders Stretches

Lower, Upper, Shoulders Step 1

Stand with your feet shoulder width apart with your knees slightly bent. Hold the strap in a position that is comfortable with your shoulders.
Keeping your back straight and your chest out, rotate to the side. Try to avoid letting your shoulders fall toward the ground.
Relax and hold the stretch, ensuring proper breathing.

Lower, Upper, Shoulders Step 2

Hold the loop at the end of the strap up over your head with the strap behind you.
Bend your elbow and grab the strap with your other hand behind you.
Slowly pull the strap down, stretching the back of the arm that is over your head. Slowly lean your upper body to the side.
Relax and hold the stretch, ensuring proper breathing.

Forearms Stretches

Forearms Step 1

Place the strap around your wrist, keeping your palm up. Extend the strap down the palm of your hand and over your fingertips.
Using your other hand, gently pull the strap toward you. This will pull your fingers in toward your body.
Use caution when doing this stretch. It can place pressure on your elbow, wrist and fingers.

Forearms Step 2

Place the strap around your wrist, extending the strap over the back of your hand and over your fingertips.
Using your other hand, gently pull the strap toward you. This will pull your fingers in toward your body and stretch your upper forearm.

Calf Stretches

Calf Step 1

In a seated position, place the TStretch strap around your ankle and up the bottom of your foot.
Keeping your posture nice and tall, relax your foot and pull the strap toward you.
Relax and hold the stretch, ensuring proper breathing.

Calf, Hamstrings, and Lower Back Stretches

Calf, Hamstring, Lower Back Step 1

In a seated position, place the TStretch strap around the bottoms of both your feet.
Keeping your posture nice and tall, slowly bend forward at your hips.
Pull yourself down slowly with the strap until you feel a nice stretch in the back of your legs.
Relax and hold the stretch, ensuring proper breathing.

Calf & Hamstrings Stretches

Calf & Hamstring Step 1

Lying flat on your back, place the TStretch strap around your ankle and up the bottom of your foot.
Bring your leg straight up and pull back down on the strap.
Relax and hold the stretch, ensuring proper breathing.

Hamstrings Stretches

Hamstrings Step 1

Lying on your back, place the TStretch strap around your ankle and up the bottom of your foot.
Keeping your leg straight, pull your leg towards you.
Relax and hold the stretch, ensuring proper breathing.

Hamstrings Step 2

Lying on your back, place the TStretch strap around your ankle and up the bottom of your foot.
Keeping a slight bend to your knee, pull your leg back.
Relax and hold the stretch, ensuring proper breathing.

Hamstrings Step 3

Lying on your back, place the TStretch strap around your ankle and up the bottom of your foot.
With your knee bent, pull leg down and toward your head.
Relax and hold the stretch, ensuring proper breathing.

Adductors ( Inner Thigh ), Calf, and Hamstring Stretches

Adductors, Calf, Hamstring Step 1

Place the TStretch strap around your ankle and up the bottom of your foot.
Spread your legs out as far as they can comfortably go while feeling a slight stretch on the inside of your legs.
Grab hold of the strap above your head and out by your foot.
Pull the strap up and back. You can also lean down toward your foot while pulling.
Relax and hold the stretch, ensuring proper breathing.

Adductors, Calf, Hamstring Step 2

Place the TStretch strap around your ankle and lie flat on your back.
Take your leg as far out to the side as you can.
Using one arm, pull on the strap, pulling your leg out even further.
Relax and hold the stretch, ensuring proper breathing.

Glutes, Lower Back and Hamstring Stretches

Glutes, Lower Back, and Hamstring Step 1

Place the TStretch strap around your ankle and up the bottom of your foot and lie flat on your back.
Grab the strap with your opposite arm and pull your leg up and across your body.
Relax and hold the stretch, ensuring proper breathing.

Quadriceps Stretches

Quadriceps Step 1

Place the strap around your ankle and lie flat on your stomach. The strap will be under your heel.
Holding the strap with both hands, begin to pull your foot up toward your rear end.
Relax and hold the stretch, ensuring proper breathing.

Quadriceps & Shins Step 2

With your shoe on, place the strap around your ankle and rotate the strap so it is resting on the top of your foot.
Lying flat on your stomach, hold the strap with both hands and slowly pull your foot up toward your rear end.
Relax and hold the stretch, ensuring proper breathing.
Placing the strap in this position will intensify the stretch as well as stretch the muscles down your shin.

Quadriceps & Foot Step 3

With your shoe off, place the strap around your ankle and rotate the strap so it is resting on the top of your foot.
Lying flat on your stomach, hold the strap with both hands and slowly pull your foot up toward your rear end.
Relax and hold the stretch, ensuring proper breathing.
Taking your shoe off will intensify the stretch even more as it stretches the muscles down the top off your foot and down your shin.

Quadriceps Step 4

Place the strap around your ankle. Keep a hold of the strap.
Lie on your back on the edge of your bed or table.
Hang your leg off the side of the table and pull your foot up.
Relax and hold the stretch, ensuring proper breathing.
You can also perform this stretch with the strap running down the top of your foot.

Quadriceps Step 5

Lie on your side.
With your shoe on or off, place the strap around your ankle and rotate it so it is placed on the top of your foot.
Pull your knee in toward your rear end, keeping your knee from moving forward.
Support your body from tipping forward.
Relax and hold the stretch, ensuring proper breathing.

Hip Flexors & Quadriceps Stretches

Hip Flexors & Quadriceps Step 1

Place an TStretch strap around your ankle.
Lye on your stomach, holding the strap behind your head.
Pull the strap over your head, lifting your knee off the ground.
Relax and hold the stretch, ensuring proper breathing.
You can also use a couple pillows and place them under your knee if you struggle to bring your knee up.

Hip Flexors & Quadriceps Step 2

Place an TStretch strap around your ankle and up over your toes.
Lie on your stomach, holding the strap behind your head.
Pull the strap up and over your head, lifting your knee off the ground.
Relax and hold the stretch, ensuring proper breathing.

Adductors Stretches

Adductors Step 1

Place the strap around your ankle and rotate it so that the strap is running down the inside of your leg and under your foot.
Lie on your stomach and pull your leg out to the side.
Relax and hold the stretch, ensuring proper breathing.

Hip Stretches

Hip Step 1

Place the strap around your ankle and rotate it so that the strap is running down the inside of leg.
Lie on your stomach and bend your knee to a 90 degree angle.
Keeping your knee on the ground, pull on the strap so it rotates your leg (at the hip joint) out.
Relax and hold the stretch, ensuring proper breathing.

Hip Step 2

Place the strap around your ankle and rotate the strap so it is running down the outside of your leg.
Lie on your stomach and bend your knee to a 90 degree angle.
Keeping your knee on the ground, pull the strap so it rotates your leg (at the hip joint) in.
Relax and hold the stretch, ensuring proper breathing.

Hip Step 3

Place the strap around your ankle and rotate the strap to the back of your leg.
Get down on both knees and place one foot forward in a lunge position.
Move your weight down and forward, ensuring your knee doesn’t move past your toe .
Holding the strap over your shoulder, pull your foot off the ground.
Relax and hold the stretch, ensuring proper breathing.

Hip Step 4

Place the strap around your ankle and rotate the strap so that it moves up the front of your foot.
Get down on both knees and place one foot forward in a lunge position.
Move your weight down and forward, ensuring your knee doesn’t move past your toe .
Holding the strap over your shoulder, pull your foot off the ground.
Relax and hold the stretch, ensuring proper breathing.

Hip Step 5

Place the strap around your ankle and rotate the strap so that it moves up the front of your foot.
Get down on both knees and place one foot forward in a lunge position.
Take your weight down and forward, keeping your posture nice and tall.
Holding the strap over your shoulder, pull your foot off the ground.
Relax and hold the stretch, ensuring breathing.

Hip Flexors, Quadriceps, and Tibialis Stretches

Hip, Quad, and Tibi Step 1

Placing the strap around your ankle and rotate the strap so that it moves up the front of your foot.
Lie your stomach and thigh on the end of a table or a high bed.
Leaning on your elbows, hold the strap up
Relax and hold the stretch, ensuring proper breathing.

Hip, Quad, and Tibi Step 2

Placing the strap around your ankle and rotate the strap so that it moves up the front of your foot.
Lie your stomach and thigh on the end of a table or a high bed.
Keeping your thigh down and holding the strap up over your shoulder, straighten your arms and pull your foot up.
Relax and hold the stretch, ensuring proper breathing.

Hip, Quad, and Tibi Step 3

Place the strap around your ankle so that it moves up the front of your foot.
Standing with both feet together, bring your foot up behind you.
Holding onto the strap, bring your hands above your head and pull up and in on your foot.
Keep your posture nice and tall with your head up, with a slight arch in your body.
Relax and hold the stretch, ensuring proper breathing.

Author of the New York Times #1 bestseller “Swim With the Sharks Without Being Eaten Alive

Harvey Mackay

The TStretch has allowed me to get into some stretching positions that I never thought I could achieve on my own. It’s the best tool on the market to help with overall flexibility, and I absolutely recommend it.

I promise you won’t like it…you’ll love it!

Studio Owner at Simply Pilates

Amanda Garner

As a pilates instructor, I am constantly helping my clients achieve a greater range of motion and gain more flexibility throughout their bodies. I have incorporated the use of various bands and straps over the years. I have found the T-Strap to be the most effective on the market by far. The unique design provides a much deeper stretch than most conventional straps and is the “go to” tool for stretching at my studio.

Wife of Muhammad Ali

Lonnie Ali

Aaron brought the freedom of pain free movement to my family for over ten years with his specialized stretches. Now he’s sharing his unique stretching program to help everyone enjoy more fluid movement. I highly recommend "Stretching Your Way To A Pain-Free Life" to anyone wanting to maintain an active and healthy life style.

world’s bestselling author, 500,000,000 books sold, best known forco-creating the Chicken Soup for the Soul series.

Mark Victor Hansen

As we age, each of us gets less flexible, less mobile, and our bodies become stiffer, tighter, and slower moving. Aaron Taylor, a twenty year veteran Flexibility Coach brilliantly shares how to stretch your way to painfreeness, flexibility, mobility, and new levels of free movement. To keep mobile, flexible, and bodily free--read this book.

LPGA Hall of Fame Member- 2007 Solheim Cup Captain

Betsy King

Aaron has worked with my aches and pains for nearly 20 years. I LOVE how he provides information in this book that we can all understand and relate to. He has continued to help me, and I know Stretching Your Way to a Pain Free Life will help you as well!

retired PGA Tour and LPGA Tour

Arron & Angie Oberholser

As professional golfers we understand how important mobility and flexibility is. Aaron takes you through simple and effective stretching techniques that will allow your body to move more freely and feel younger.