Using the PTP Flexiband is easy. Before your workout, you can use it to gently stretch your arms, legs, and back to warm up your muscles. After the workout, use it for cool - down stretches to reduce muscle soreness. For example, you can loop it around your foot and pull on the band to stretch your calf. When using it, make sure to move slowly and steadily, and don't push your body too hard to avoid injury. As for maintenance, keep it in a cool, dry place. Avoid exposing it to sharp objects that could tear the band. If it gets dirty, you can wash it with mild soap and water and let it air dry.