How to use leg stretcher for Lower back flexibility, hamstrings for full leg split in karate, mma

HOW TO USE 1) Keep your both the ankle (just behind heels) on side bars padded part (as shown in photo) 2) Slowly pull the middle bar towards you and let the leg gets split as much as you can. 3) Hold for at least 15 seconds min as Autogenic inhibition (relaxing of muscles) takes minimum 15 seconds. 4) You can do side bends or forward bends also 5) If your comfortable in this position you can pull bar more closer to you and hold again 6) You can adjust the levels easily and make it harder. NOTE- for best results hold for 3 minutes in one position 6) Then push the middle bar ahead and take legs inwords. FEATURES 1) smartly padded foams. 2) Easily adjustable knob to adjust levels. 3) Easy to carry with carrying bag.