Recovery Guide
Your Free Recovery Guide
Whether you're dealing with neck tension, ankle stiffness, or tight hips, this guide walks you through how to get the most out of your BendBold tools — at home, on your own schedule.
Getting Started
Start with just 10 minutes a day. Consistency matters more than intensity. Use your BendBold tool on a mat, bed, or floor — wherever you feel most comfortable.
By Area
Neck & Upper Back Use the Neck Hammock for 10–15 minutes while lying flat. Let gravity do the work. Start with light tension and increase gradually over the first week.
Ankle & Foot Use the Ankle Stretcher seated or lying down. Hold each stretch for 30 seconds. Repeat 3 times per side, morning and evening.
Hip, Hamstring & Full Leg Use the Stretching Strap with the loop closest to your comfort zone. Progress one loop further every 3–4 days as flexibility improves.
14-Day Movement Plan
- Days 1–3: Get familiar. One session per day, 10 minutes.
- Days 4–7: Build consistency. Two sessions per day, morning and evening.
- Days 8–14: Progress. Move to the next resistance level or loop position.
Tips for Best Results
- Never stretch to the point of sharp pain — mild tension is normal
- Breathe slowly and steadily through each stretch
- Track your progress — even small improvements add up