fine even more now that you're on the floor here top that telephone under and arts through the back good last one in hell round an XLR applied across your hips back to your heels walk your hands out in front of your body relaxing watching twenty CAS just like your body rest to shield now begin to bend one elbow in towards your body take your other arm across your not tithe other side and stretch open through the side at the back and the side of your torso people have relaxed down hips NO2 Extreme Surge back towards you yells go ahead and switch arms reach across the other way good now from here let's come up onto the hands and knees I’m looking to stretch the upper back he inhale stretch want to up towards the sky Axtell loop it underneath and bring the shoulder to the floor but your hand rest on the ground relaxed and Mac and if you'd like to know further take that time farm and rapid behind your back ruling that shoulder open opening across the chest take some deepbreaths here although shorter breaks apart but spring the top hand back to the knot and slowly .