SHIPPING INCLUDED The Harbinger SportStretch Programs for golf, tennis, running, and fitness are based on the principles of Active Isolated Stretching (AIS). Unlike conventional stretching methods, AIS focuses on one muscle group at a time, contracting the opposite muscle to relax and stretch the target muscles safely and effectively. Practiced regularly, an AIS program improves flexibility, strength, and range of motion for enhanced athletic performance. Athletes in the USTA, USGA, NBA and NFL practice the AIS method. Its designed to be gentle and comfortable for everyone, regardless of age, athletic ability or fitness level. Stretching at least three times a week for 15-20 minutes is beneficial to overall health, even for inactive people. The SportStretch Packs also include an illustrated Pocket Guide, depicting the stretches in each sport-specific program. To help facilitate AIS techniques and maximize Program benefits for athletes of all ages and fitness levels, Harbinger developed the SportStretch Rope. Its heavy weave microfiber cord maintains consistent pressure and stability. Exclusive Neotek grips and footpad secure the users positioning while stretching with the 72-inch rope. When stretching for fitness, the major muscle groups are: the legs, hips, calves, torso, back, shoulders and arms. Our SportStretch Fitness targets these specific muscle groups to enhance your workout in everything from group exercise classes to strength training. SportStretch Fitness Program Straight Leg Lift Inner Thigh Sweep Cross Overs Hip Release Horizontal Hip Opener Toe Lifts Forward Reach Seated Twist Standing "T" Rear Arm Release 90 Day Warranty for Manufacturer's Defects