1 stretch = about 5 times, or for about 2-3 minutes. It's okay to do it while seated. ① Above all, don't overdo it. ② Don't push yourself too hard. ④ Don't do too much. ★ The key is to keep it up by not overdoing it. The goal is (time-saving) and (continuation). It seems that continuing it in a little spare time is the (*secret). Stretch and twist. ※ Even while watching TV, put it around your neck and twist. It's perfect for short exercises anytime, anywhere, even while seated. ※ Please understand that this item has been in someone's possession, even though it's almost unused, before purchasing. ※ Instructions are not included, so please refer to the photos above. The bag in the 8th photo will be sent together.