#5 Laying Single Leg / Supine Single Leg

Assume a supine posture on the floor, elevating one leg into deep hip flexion while keeping the contralateral leg grounded. Anchor the upper crossbar of the Shape Stretch Bar securely across the plantar surface of your elevated foot. Orient the device to utilize the 90-degree lever for a shorter reach, or the 45-degree lever to accommodate longer lower extremities. Grip the central shaft and apply controlled leverage to draw the extended limb toward your torso, actively elongating the hamstring complex and deep gluteal fascia. Maintain steady, diaphragmatic respiration and sustain this deep static hold for 30 seconds. Gradually release the tension and execute a slow, controlled descent to return the leg to a neutral resting position.

#6 Laying Double Leg / Supine Bilateral 

Assume a supine posture on the floor, elevating both legs into deep bilateral hip flexion. Anchor the upper crossbar of the Shape Stretch Bar securely across the plantar surfaces of both elevated feet. Orient the device to utilize the 90-degree lever for a shorter reach, or the 45-degree lever to accommodate longer lower extremities. Grip the central shaft and apply controlled leverage to draw the extended limbs toward your torso, actively elongating the bilateral hamstring complexes and deep lumbar fascia. Maintain steady, diaphragmatic respiration and sustain this deep static hold for 30 seconds. Gradually release the tension and execute a slow, controlled descent to return your legs to a neutral resting position.

#7 Laying Twist / Supine Rotational

Assume a supine posture on the floor, keeping one lower extremity grounded while elevating the contralateral leg into hip flexion. Anchor the upper crossbar of the Shape Stretch Bar securely across the plantar surface of your elevated foot. Orient the device to utilize the 90-degree lever for a shorter reach, or the 45-degree lever to accommodate longer limbs. Grip the central shaft and apply controlled leverage to draw the extended leg across your midline toward the floor, actively elongating the iliotibial (IT) band, lateral gluteal complex, and lumbar spine. Maintain steady, diaphragmatic respiration and sustain this deep rotational hold for 30 seconds. Gradually release the tension, carefully derotate the hip, and execute a slow, controlled descent to return to a neutral resting position.

  

#8 Laying Spread / Supine Lateral Abduction

Assume a supine posture on the floor, maintaining extension in one lower extremity while elevating the contralateral leg with a bent knee. Anchor the upper crossbar of the Shape Stretch Bar securely across the plantar surface of your raised foot. Orient the device to utilize the 90-degree lever for a shorter reach, or the 45-degree lever to accommodate longer limbs. Grip the central shaft unilaterally or bilaterally, applying controlled leverage to laterally abduct the hip outward, actively elongating the adductor complex and medial groin fascia. Maintain steady, diaphragmatic respiration and sustain this deep static hold for 30 seconds. Gradually release the tension, carefully adduct the leg back to the midline, and execute a slow, controlled descent to return to a neutral resting position.