Congratulations for making it this far you are now well on your way for getting rid of your mid and upper back pain. I really hope that those of you that stuck through this series, you can see how simple these concepts are. But we're all missing it somehow this is considered advanced or the latest science in body mechanics and but it's just so simple when you really start to look at it in its essence. So the way I recommend that you apply this, there's several ways that you can do this. One would be for you to do the full series. If you want to just do the shoulder race up series, or the shoulder route rounded series, you can just do that sequence you're looking at like 20 minutes for you to do that.

And you can do that in a one lump just once during the day, or you could try and do that period. order a throughout the day, what I like to do is set a reminder after one of these exercises on and I just follow the exercise during my day. To do that, it feels like I don't have to work as hard on the exercise for some reason, I just have to press play and there's this guy called will on the screen that does the exercise for me, I just have to follow along. So it's a good way to build that into your day. You could just do one set, once a week, you don't have to do it every day, you're bringing the brain into play here as well as the body. So it's still valuable for you to do this once a week.

And you can choose just one exercise to do a day, which is still fine. We're looking at re educating the physiological system here, or and you can just choose one exercise that really felt you got the most out of it. The main thing here is you're doing something not nothing and that's where you're going to start to get the results and I'm interested in your health not just now, but I'm interested in your health when you when you're in your 80s and 90s which is where a lot of this work is going for you and you can apply this work really The rest of your life. So it is valuable for you to try and work this into your routine. So now if you didn't see any improvement in six weeks, which is kind of the rough time, I'm suggesting that you do these exercises, well then let's connect.

You can find me on Instagram William for vbm. And I do regular updates there on my work here and my downtown clinic in San Francisco and the exercises that I'm doing and clients that I'm working with. You can also check me out on Facebook, just look for William filler where you can check out the page vision body mind, Twitter, Wm full of vbm, where I'm sending updates, and then also YouTube channel where I post some things there as well. So a little bit more external instructional stuff. But what's nice about having it within this framework is it's sequential. And it does make sense so but the point is, is you're not alone.

Good luck with the exercises. Stick with it for a little while. Try not to think of it as a quick fix. I hope you enjoy repeating the exercises as well and all the best with your work. No doubt that if you stick with the work and the exercises, you will no longer have the best