To pull a heel stretch, place one of the loops from the end of the strap over the foot. Grasp the opposite end of the strap and pull up across the chest until you have comfortably stretched the leg into position.

To pull a scorpion, place one of the loops from the end of the strap over the foot. Position the leg behind the body and pull the strap hand over hand until the leg is extended as far as is comfortable. Then grasp the strap with both hands and pull straight up extending the arms above head. (With repeated stretching, you should be able to eventually pull the strap forward with your arms remaining straight).