All you have to do is lie down with your ankles resting in the cradles on the massager and set the hand-held timer. These oscillate at 145 times per minute, creating rhythmic waves that move your body in a perfect figure-of-8. This gives you aerobic exercise without strain, increasing blood circulation, lymphatic drainage, cellular health, detoxification, and improving digestion, to name but a few of the many benefits. A real delight and well worth the investment.