00:00:00.140 --> 00:00:03.990
This movement is called
behind the head chest stretch.

00:00:04.320 --> 00:00:06.010
There will be three deep breaths.

00:00:06.890 --> 00:00:07.729
Let's begin.

00:00:08.840 --> 00:00:14.379
Either stand or sit comfortably so
that you have some space around you.

00:00:14.850 --> 00:00:21.729
You're going to interlace your fingers in
front of you in making a little basket for

00:00:21.859 --> 00:00:23.770
the prominence on the back of your head.

00:00:24.270 --> 00:00:28.130
So once you've interlaced your
fingers, bring both hands to the

00:00:28.139 --> 00:00:29.770
back of the prominence of your head.

00:00:29.770 --> 00:00:29.789
Okay?

00:00:30.090 --> 00:00:34.610
and have your elbows facing
towards your right and left side.

00:00:35.100 --> 00:00:39.795
And if you like, activate them so that
they're reaching apart from each other.

00:00:39.964 --> 00:00:42.445
So you feel the stretch across
the front of the shoulder.

00:00:44.505 --> 00:00:50.335
And once you're there on the inhale,
imagine if you can lifting the sternum

00:00:50.404 --> 00:00:55.234
up towards the ceiling while you're
spreading your elbows apart, but there's

00:00:55.254 --> 00:00:58.375
no movement in the arms or the elbows.

00:00:58.584 --> 00:01:00.824
It's an isometric pull

00:01:04.745 --> 00:01:08.044
and on the exhale, soften.

00:01:08.695 --> 00:01:11.045
So your hands are still
behind your head here.

00:01:11.360 --> 00:01:13.230
interlaced behind the prominence.

00:01:13.759 --> 00:01:15.429
You've just softened your chest.

00:01:17.729 --> 00:01:24.039
On the inhale, reach the elbows apart,
keeping the hands on the back of the head.

00:01:24.520 --> 00:01:28.959
Inhale the sternum up towards the ceiling

00:01:33.050 --> 00:01:39.060
and exhale to soften, keeping
your hands where they are, keeping

00:01:39.060 --> 00:01:40.610
your elbows where they are.

00:01:43.035 --> 00:01:46.675
Inhale, last one, nice deep inhale.

00:01:47.185 --> 00:01:51.885
Reach the elbows as far as you
can, keeping the hands behind

00:01:51.885 --> 00:01:57.495
the head, lifting the sternum up
as far as it feels comfortable,

00:02:01.334 --> 00:02:05.094
and soften back down to center.

00:02:05.925 --> 00:02:08.565
Lower your hands back towards your side.

00:02:10.634 --> 00:02:12.865
That is the end of this exercise.