Pick up your three days, we're going to put it all together and give you a series of really good safe stretches, so that you started with really good posture and how to fix your aches and pains through simple tweaks when you stand. And when you move in that posture. Then day two was all about how to really build some strength from within without doing any damage. And that today is how to keep nice posture, build that strength and then stretch it all out to keep you going. So, you're going to take a brand new posture, feet in front hip with a nice, steady line from your big toe through your knees or your hips through your shoulder. Okay, just show you from the side, you're going to have your head over your power over your ribs, or your pelvis is the knees not locked and you've got this stuff sticking out and the knees are soft, so that was fine, that your pelvis can fit into your spine.

Okay. You're gonna breathe in as you breathe out. All rolled up. reached for the floor. Remember, you can bend your legs if you need to. If you don't need to then think of really putting up the back of your body and then pull it up in front of the body to get back into trouble.

Then to be the ichiba you're looking for your knees, between your legs, so your head is nice and relaxed. Last one. Good. And that sounds awkward. Okay, yeah, you're gonna have hands on your shoulders, knees or your hips, and you're gonna go back to the cat, up here, down here. Breathe into the middle, and then Breathe out.

Breathe into the middle and then breathe out. Oh, breathe as you like, but breathe. Okay, in and out. So you're really pulling and pushing your back. It's supposed to be physical No need to be just to with your back here. You could go for it's supposed to be the human side is supposed to do these movements so they can do them.

Okay, we're gonna do one last night. Okay then this one you remember, reach for the CDA pulled out onto the whole region on the way. Good reaches evening and then down Whoa, whoa whoa whoa okay, reach pull okay we're gonna do four. In the last video we did three so we're building up a little bit if you could only do three stay with me and then go into the charts go to the relaxation ratings capture Okay, then reach through good reach left Good. This is your last one. Good through the whole night.

Okay, now you're gonna have your own cat food pops out to the floor. And yes, I'm like my ears. Because what I'm going to do is I'm going to reach out by right there. I'm going to be stretching out my dog. I'm not lifting it. Then I want to pick it up as high as I can.

Then did and Britain was put behind me lift the body and have a look at the senior. Okay, then true here. Same thing, left the books. Bring it behind you. You may touch them though you may not lift the body. Look at the senior.

So twist the head up. Okay, are you gonna alternate from side to side, pull behind, bring the foot over. Look at the scenery. You should feel a good spiraling twisting, vacuum packing stretch all through but that is exactly what you want. So don't freak out. It's normal.

I'm going to be one on the inside. Okay, do not sure about this one. Send me a message in the comments. And I will. Okay, good. From there, you're gonna roll onto your back.

Okay. I'm gonna place you for this one. Okay, so I've got one here and on top of the toe, arms out towards the side. Now my hands, my pants are going through the CD. So I'm going to activate the whole body, get myself nice and on top of my head away from my heels and drop the toe, this toe over to the side. Okay, to the side that is twisting.

So it's twisting my Interesting to the right there are dropping my body to the left, therefore, my body to the left. I'm trying to keep the top of my body nice and open and off the bat. Okay? So let me give you a side view so you can maybe see what the top of the book is doing. Okay, so I've twisted, keeping this. Okay, last one.

There. Good. Now I'm going to change. Next, I'm going to keep from the side view. Okay, so now I can see my buddy over to the right, this one right here is the product and I'm going with my body to the right, gears, backups, backups, center, three out stretching a spine and in order to pull your arms open, your fear of twisting your back, if it's too much, okay, then you want to bring your arms a little bit lower, okay to like a 45 degree angle, and you maybe don't want to take your foot all the way to the floor. You've got to bear, depending on how much stiffness you're experiencing during this move.

Okay, last one. Good. Okay, then we're gonna do a chest rolled around. Okay? Um, change directions rolling the other way. Remember, this is a really good start to your day stretch, you can do it from your bed in the morning.

Okay, arms are out to the side paths and the ceiling. You're going to drop your knees this way, and you're going to look. Okay, this is a good old scientific stretch. So if you've ever had sciatica, you've probably had this prescribed is very good. Again, if you can get your hands all the way to the other side, great. If you can't pull your feet with your knees in the middle, don't worry.

Put your feet down. Keep your feet down. And over this side, this side. Good. Keep them down over this side. This time.

Keep alternating for as many times as you like if it's great Whole day through this, it won't do you any damage. But usually a good rule of thumb is somewhere between three and five each side. And that when usually I'm out any kinks, but I'm gonna go Okay. And then from there, I'm going to grab behind the knee and pull myself up to see. Okay, I'm going to come into a low crouch so if you can follow me, okay, I keep my weight forwards, okay, raise my heels slightly and then bring them back down and I'll just transfer my weight and then pull Well, I push with my legs whom I'm going to teach street medics and grow myself back up. Okay, that's not a compulsory way of getting up.

Just get up so that you're standing. Okay. And then we're going to go to one of the rules from the very first video. You're going to bring your hands go ahead and lift up issues. Okay, bring your arms down, bringing huh Um, if you're here, if you want to take this woman a little bit further and you're feeling okay, back, you can go up, drop the heels and let gravity pull you down. Let the swing pull you back up and let gravity pull you down.

Swing lifts you back up. Whoops. Gravity cooled you back down. Okay? If you thinking Don't worry, stay with this one. Okay, that's it.