palms together
this way
ready?
and just follow me
1
2
all the way back
3
4
5
6
7
8
9
10
5 more
1
2
3
4
5
palms this way
and stretch again
1
2
3
4
[for maximum result]
[make sure you stretch all the way back]
7
8
9
10
[5 more]
1
2
3
4
5
and the last one give it a stretch
1
2
3
4
5
and then down
and slowly calm
down
this time
put your palms this way
1
2
3
4
5
6
7
8
9
10
[5 more]
1
2
3
4
5
and the last one
hold it for 5 seconds
5
4
3
2
1
take a deep breath
and out through your mouth, out
*exhales*
so on your side
I want you stretch up
1
all the way back
and this is to release the back
2
and then down
3
and then down
4
down
5
down
[make sure you stretch all the way back]
down
7
down
8
down
9
down
10
down
5 more
1
down
2
down
3
down
4
down
5
hold it for 5 seconds
5
4
3
2
1
take the deep breath
and out through your mouth, out
*exhales*
now
we will repeat this on the right side
palms forward
1
down
2
down
3
down
4
down
5
down
6
down
7
down
8
down
9
down
10
hold it
down
5 more
down
2
down
3
down
4
down
5
this time hold it
1
2
3
4
5
breathe in to your nose
and out through your mouth, out
*exhales*
well done
this time hold your fists this way
and rotate backward
1
2
3
4
5
6
7
8
9
10
1
2
3
[stretch all the way back]
[to release further tension]
for 5 seconds
1
2
3
4
5
and take a deep breath
and breathe out
*exhales*
one more time
hold your fists again
in that position
and now we reverse it
1
2
all the way back
3
4
5
6
7
8
9
10
1
2
3
4
5
and then hold it
1
2
3
4
5
breathe in
to your nose, out through your mouth
*exhales*
I want you to hold your fists
and extend it up
1
all the way back
2
3
4
5
6
7
8
9
10
1
all the way back
2
3
4
5
and stretch
1
2
3
4
5
breathe in to your nose
and out
*exhales*
well done
in the triangle position
and 1
2
3
4
5
6
7
8
9
10
1
2
3
4
5
and stretch it
1
2
3
4
5
and breathe in
and out
*exhales*
same position
triangle position again
1
and extend your arms
1
2
down and extend
3
4
5
6
7
8
9
10
5 more
1
2
3
[stretch all the way back]
[for maximum release]
5
and hold it for 5 seconds
1
2
3
4
5
and breathe in
and then down
*exhales*
in the triangle position again
rotate back 1
2
3
4
5
6
7
8
9
10
and you stretch it up
and bring it down
1
2
3
4
5
6
7
8
9
10
1
2
3
4
5
and hold it
stretch forward
this time hold a little bit longer
for 10 seconds
1
2
3
[stretch all the way back]
[to release tension]
7
8
9
10
give me 10 more seconds
1
2
3
4
5
6
7
8
9
10
well done
breathe in to your nose
take your time
and release out
*exhales*
do this for 2 weeks
and you will start to feel better