Strategy for strengthening the iliotibial tract:
Tear open the patch at the center, and place it on the upper part of the outer side of the knee.

Place the patch directly below the knee, and stretch it along the outer side of the knee.Stretch the patch along the outer muscles of the thigh so that it adheres to the leg. Done.

Strategy for strengthening knees:
Place one end of the patch on the upper thigh, and stretch it along the muscles to the upper edge of the kneecap.

Pull the two strips to surround the kneecap.

Tear open the second knee patch at the center, place it on the lower part of the knee, and stretch it to surround both sides of the kneecap. Done.

Strategy for strengthening the waist:
Lean forward, put the patch on the left side of your lower back, and stretch it up along the muscles.

Lean forward, place the patch on the right side of your lower back, and stretch it up along the muscles.

Tear open the patch at the center, and place it horizontally over the two strips just above the waist. Done.

Strategy for strengthening the shoulders:
Put one arm akimbo and rest it on your hip to stretch the front shoulder muscles. Place the patch just under the triceps, and pull it upward along the front shoulder muscles.

Hold your other shoulder with your hand to stretch the back shoulder muscles. Place the patch under the triceps, and stretch it upward along the back shoulder muscles. Done.

Strategy for strengthening the ankles:
Place the patch on your front of the ankle, stretch the two strips around the ankle, so that it adheres at the base of the heel.

Place the second patch at the base of your heel, and pull it up along the outer side of your calf to the lower outer side of your knee. Done.

Strategy to strengthen the bottom of the foot:
Place the end of the patch at the base of your heel, and stretch it forward to the toes.

Place the second patch at the base of your little toe, and wrap it around the bottom of your foot. Done.

Strategy for strengthening the elbow:
Tear open the patch at the center and place both strips on the outer side of your arm by the elbow.

With your palm in a downward position stretch the muscles of your arm.

Starting from the back of your palm, pull the patch upwards along the muscles of your arm to the elbow. Done.

Strategy for strengthening the calf:
Stretch your calf. Starting from the bottom of your foot, stretch the patch along the Achilles tendon to the outer side of your knee.

Stretch your calf. Starting from the bottom of your foot, stretch another patch along the Achilles tendon to wrap up the muscles of the inner part of your calf to the inner side of your knee. Done.