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Moving your ankle in a rotary motion helps to gently stretch tight liga- ments. Repeat 10 to 20 times in each direction. Next, use your fingers to gently pull your toes toward you to stretch the top of the foot. Hold the stretch for 10 seconds. Repeat again for 10 seconds with the opposite foot and ankle. Railing Attachment When using a railing as your attachment site, make sure the railing is sturdy. This will more than likely be the upright (vertical) post at the end of the railing, which anchors into the floor. Wrap the bungee cord around the sturdiest portion of the railing, feeding both handles of the bungee device through the open loop of the attachment loop strap, and pull tight for a se- cure attachment to the railing, as shown. Step 4: Aerobic Walking or Running in Place Once the bungee device is securely fastened to either the doorknob or rail- ing, you are ready to start the bungee exercise routine by walking or run- ning in place. First hold the handle of one end of the bungee cord in your right hand and the other handle in the left hand facing away from the door or railing attachment site. You may have the bungee cord resting either outside your arms or inside your arms, whichever is most comfortable. Next, walk away from the attachment site, creating some tension on the bungee cord. Note: The further you walk from the bungee attachment site, the more tension you create on the bungee. If you haven't been exercising regularly, you should start out with less tension on the bungee and work up to more tension later, as you begin to get into better shape. This will help to reduce potential muscle pulls, soreness, and so forth. Also, be sure not to walk or run on your toes too much, as this may lead to pulls or excessive soreness in the calf muscles of your legs. Once you've created the desired tension on the bungee cord, you may start walking or running in place. After you've walked or run in place for 30 to 45 seconds, you'll be ready for your first set of resistance exercises. Step Five: Resistance Band Exercises There are nine different sets of resistance exercises, designed to tone the muscles of the back, stomach, shoulders, arms, legs, and chest. Twelve rep- etitions equals one set, and you should perform three sets each of the nine different exercises. After each set, walk or run in place. The nine exercises and the order in which they should be performed are as follows. Caution: Not all exercise programs are suitable for everyone. Always consult your physician before beginning this or any other exercise pro- gram. If at any time you feel you're exercising beyond your current fitness abilities or you feel discomfort, you should discontinue the exercise imme- diately. With the bungee attached to the doorknob or railing, sit on the floor fac- ing the bungee attachment site with your knees slightly bent and your feet shoulder width apart. Hold the bungee handles close together, with your left and right hands overlapping each other.