Using these UFC Power Bands is easy. For pull - up assist, loop the band around the bar and put your feet or knees in the other end to get extra support. When doing strength training, you can stretch the bands in different directions to target various muscle groups. For rehab, follow your therapist's advice on how to use them gently. When using, make sure the bands are properly secured to avoid slipping. Don't over - stretch the bands beyond their capacity to prevent breakage. After each use, wipe them with a dry cloth and store them in a cool, dry place away from direct sunlight. This will help keep the bands in good condition and extend their lifespan.