So the final one then for the shoulder raised up, is we're looking at arm rotations. Now, if you're in an office environment, you don't want to be moving your whole arm as a whole, then that's fine, you can just focus on the shoulder rolls like this. You're looking at getting mobility now into the tissue. We've done a lot of spend a lot of time on strengthening the adjacent components. We've looked at stretching in through the tissue here we've looked at doing the self massage component, bringing awareness to that. And now you want to integrate all that in with the arm rotations.

I like this one because you're getting a nice stretch of mobility or through this latissimus dorsi serratus anterior tissue running up in through here they can can get stuck and tight, but you're also getting on the downward phase, you're getting a nice stretch in through here. So if something feels particularly tired or uncomfortable, then just ease back a little bit. You don't have to be exactly as it is in the video to the extremes of how I'm doing it on the beach in San Francisco, hope you enjoy that. But yeah, take it easy with exercise. It's a great one to work in if you can, and just be experienced.