All language subtitles for 90_ People Become Flexible With These 5 Stretches!_en

What's up, guys? Jeff Cavalere,

What's up, guys? Jeff Cavalere,
athletics.com.<00:00:02.320> So,<00:00:02.560> you<00:00:02.720> know,<00:00:02.800> you<00:00:03.040> need<00:00:03.120> to

athletics.com. So, you know, you need to

athletics.com. So, you know, you need to
stretch,<00:00:03.840> but<00:00:04.080> the<00:00:04.240> stretches<00:00:04.640> that<00:00:04.799> you<00:00:04.960> have

stretch, but the stretches that you have

stretch, but the stretches that you have
as<00:00:05.359> options<00:00:05.759> right<00:00:05.920> now<00:00:06.400> seem<00:00:06.720> somewhat

as options right now seem somewhat

as options right now seem somewhat
limiting<00:00:07.359> because<00:00:07.600> you<00:00:07.759> can't<00:00:07.919> even<00:00:08.160> get<00:00:08.240> into

limiting because you can't even get into

limiting because you can't even get into
position<00:00:08.800> to<00:00:09.040> do<00:00:09.200> them.<00:00:09.679> Well,<00:00:09.840> I'm<00:00:09.920> going<00:00:10.000> to

position to do them. Well, I'm going to

position to do them. Well, I'm going to
show<00:00:10.160> you<00:00:10.320> here<00:00:10.559> today<00:00:11.200> five<00:00:11.519> stretches<00:00:11.920> that

show you here today five stretches that

show you here today five stretches that
literally<00:00:12.559> everybody<00:00:13.040> can<00:00:13.280> start<00:00:13.519> with<00:00:13.840> to

literally everybody can start with to

literally everybody can start with to
start<00:00:14.400> to<00:00:14.559> improve<00:00:14.799> their<00:00:15.040> flexibility<00:00:15.679> and

start to improve their flexibility and

start to improve their flexibility and
then<00:00:16.000> you<00:00:16.160> can<00:00:16.240> take<00:00:16.400> off<00:00:16.640> from<00:00:16.800> there.<00:00:16.960> And

then you can take off from there. And

then you can take off from there. And
all<00:00:17.279> you're<00:00:17.440> going<00:00:17.520> to<00:00:17.600> need<00:00:17.920> is<00:00:18.160> a<00:00:18.400> door<00:00:18.960> and<00:00:19.199> a

all you're going to need is a door and a

all you're going to need is a door and a
floor.<00:00:19.920> So,<00:00:20.160> the<00:00:20.320> first<00:00:20.560> exercise,<00:00:21.199> let's

floor. So, the first exercise, let's

floor. So, the first exercise, let's
just<00:00:21.600> pretend<00:00:21.840> as<00:00:22.000> you're<00:00:22.160> walking<00:00:22.400> into<00:00:22.640> your

just pretend as you're walking into your

just pretend as you're walking into your
bathroom<00:00:23.039> in<00:00:23.199> the<00:00:23.279> morning,<00:00:23.920> don't<00:00:24.080> go<00:00:24.240> all

bathroom in the morning, don't go all

bathroom in the morning, don't go all
the<00:00:24.400> way<00:00:24.480> in.<00:00:24.880> Stop<00:00:25.119> halfway.<00:00:26.000> Put<00:00:26.320> one<00:00:26.560> foot

the way in. Stop halfway. Put one foot

the way in. Stop halfway. Put one foot
through<00:00:27.119> the<00:00:27.359> door.<00:00:27.760> Okay?<00:00:28.320> Then<00:00:28.480> what<00:00:28.640> you're

through the door. Okay? Then what you're

through the door. Okay? Then what you're
going to<00:00:28.880> do<00:00:29.039> is<00:00:29.279> leave<00:00:29.519> the<00:00:29.679> other<00:00:29.760> one

going to do is leave the other one

going to do is leave the other one
outside.<00:00:31.119> Take<00:00:31.359> your<00:00:31.519> hands,<00:00:32.239> put<00:00:32.399> them<00:00:32.640> up

outside. Take your hands, put them up

outside. Take your hands, put them up
against<00:00:33.440> the<00:00:33.600> door<00:00:33.760> frame.<00:00:34.160> Try<00:00:34.239> to<00:00:34.399> reach<00:00:34.559> up

against the door frame. Try to reach up

against the door frame. Try to reach up
as<00:00:34.880> far<00:00:35.040> as<00:00:35.200> you<00:00:35.360> can.<00:00:35.840> Now<00:00:36.079> the<00:00:36.320> idea<00:00:36.800> is<00:00:37.120> to

as far as you can. Now the idea is to

as far as you can. Now the idea is to
slide<00:00:38.000> your<00:00:38.239> body<00:00:38.640> through<00:00:39.360> at<00:00:39.520> the<00:00:39.680> same<00:00:39.840> time

slide your body through at the same time

slide your body through at the same time
try<00:00:40.320> to<00:00:40.480> get<00:00:40.559> your<00:00:40.719> chest<00:00:41.360> into<00:00:41.680> the<00:00:41.920> door.

try to get your chest into the door.

try to get your chest into the door.
Right?<00:00:42.719> So<00:00:42.800> I'm<00:00:43.040> sliding<00:00:43.520> through.<00:00:44.000> Get<00:00:44.160> my

Right? So I'm sliding through. Get my

Right? So I'm sliding through. Get my
chest<00:00:44.559> through<00:00:44.719> the<00:00:44.879> door.<00:00:45.280> If<00:00:45.520> you<00:00:45.600> do<00:00:45.760> this

chest through the door. If you do this

chest through the door. If you do this
right,<00:00:46.239> you're<00:00:46.399> going<00:00:46.480> to<00:00:46.559> feel<00:00:46.640> this<00:00:46.800> in<00:00:46.960> a

right, you're going to feel this in a

right, you're going to feel this in a
lot<00:00:47.200> of<00:00:47.280> different<00:00:47.440> areas.<00:00:48.160> The<00:00:48.320> first<00:00:48.559> thing

lot of different areas. The first thing

lot of different areas. The first thing
is<00:00:48.960> the<00:00:49.200> hip<00:00:49.440> flexor<00:00:50.079> on<00:00:50.320> the<00:00:50.480> leg<00:00:50.719> that's

is the hip flexor on the leg that's

is the hip flexor on the leg that's
outside<00:00:51.600> of<00:00:51.760> the<00:00:52.000> door.<00:00:52.399> So<00:00:52.559> you<00:00:52.719> should<00:00:52.879> feel

outside of the door. So you should feel

outside of the door. So you should feel
a<00:00:53.199> stretch<00:00:53.440> right<00:00:53.600> up<00:00:53.760> in<00:00:54.000> through<00:00:54.160> here.<00:00:54.800> The

a stretch right up in through here. The

a stretch right up in through here. The
second<00:00:55.280> thing<00:00:55.440> is<00:00:56.160> through<00:00:56.399> the<00:00:56.559> upper<00:00:56.879> back.

second thing is through the upper back.

second thing is through the upper back.
There's<00:00:57.680> an<00:00:57.840> area<00:00:58.000> of<00:00:58.160> the<00:00:58.239> spine<00:00:58.480> we<00:00:58.719> call<00:00:58.800> the

There's an area of the spine we call the

There's an area of the spine we call the
thoracic<00:00:59.520> spine,<00:01:00.160> which<00:01:00.399> I<00:01:00.559> believe<00:01:00.719> is<00:01:00.960> the

thoracic spine, which I believe is the

thoracic spine, which I believe is the
most<00:01:01.280> important<00:01:01.760> area<00:01:02.000> of<00:01:02.079> the<00:01:02.239> spine<00:01:02.559> to

most important area of the spine to

most important area of the spine to
maintain<00:01:03.039> our<00:01:03.280> mobility.<00:01:04.000> You're<00:01:04.159> going<00:01:04.239> to

maintain our mobility. You're going to

maintain our mobility. You're going to
get<00:01:04.400> a<00:01:04.640> good<00:01:04.799> extension<00:01:05.199> and<00:01:05.439> lengthening

get a good extension and lengthening

get a good extension and lengthening
through<00:01:06.080> there<00:01:06.320> because<00:01:06.560> your<00:01:06.799> arms<00:01:07.040> are<00:01:07.200> up

through there because your arms are up

through there because your arms are up
here<00:01:07.920> against<00:01:08.159> the<00:01:08.400> door<00:01:08.640> frame.<00:01:09.280> The<00:01:09.520> third

here against the door frame. The third

here against the door frame. The third
thing<00:01:09.920> is<00:01:10.400> because<00:01:10.720> the<00:01:10.960> arms<00:01:11.280> are<00:01:11.439> up,<00:01:11.840> you're

thing is because the arms are up, you're

thing is because the arms are up, you're
going<00:01:12.159> to<00:01:12.240> feel<00:01:12.560> a<00:01:12.880> good<00:01:13.040> stretch<00:01:13.280> in<00:01:13.520> your

going to feel a good stretch in your

going to feel a good stretch in your
shoulder<00:01:14.000> joints,<00:01:14.479> especially<00:01:15.040> if<00:01:15.280> you've

shoulder joints, especially if you've

shoulder joints, especially if you've
been<00:01:15.600> sleeping<00:01:15.840> all<00:01:16.000> night<00:01:16.159> with<00:01:16.240> your<00:01:16.400> arms

been sleeping all night with your arms

been sleeping all night with your arms
down<00:01:16.799> here<00:01:16.880> at<00:01:17.040> your<00:01:17.200> side,<00:01:17.600> it's<00:01:17.840> going<00:01:17.920> to

down here at your side, it's going to

down here at your side, it's going to
feel<00:01:18.159> really<00:01:18.400> good.<00:01:18.720> So,<00:01:18.960> all<00:01:19.119> I<00:01:19.200> want<00:01:19.280> you<00:01:19.439> to

feel really good. So, all I want you to

feel really good. So, all I want you to
do<00:01:19.600> is<00:01:19.759> just<00:01:19.920> lean<00:01:20.240> through.<00:01:21.200> Try<00:01:21.360> to<00:01:21.520> keep

do is just lean through. Try to keep

do is just lean through. Try to keep
your<00:01:21.840> chest<00:01:22.159> through<00:01:22.400> the<00:01:22.640> door,<00:01:23.280> head<00:01:23.600> up,

your chest through the door, head up,

your chest through the door, head up,
hold<00:01:24.479> it<00:01:24.640> for<00:01:24.799> about<00:01:25.119> 30<00:01:25.360> seconds<00:01:25.680> or<00:01:25.920> so.<00:01:26.400> And

hold it for about 30 seconds or so. And

hold it for about 30 seconds or so. And
of<00:01:26.799> course<00:01:26.880> you<00:01:27.119> switch<00:01:27.360> through.<00:01:27.920> Other<00:01:28.159> leg

of course you switch through. Other leg

of course you switch through. Other leg
comes<00:01:28.640> in.<00:01:29.280> Drop<00:01:29.520> it<00:01:29.680> back.<00:01:30.000> The<00:01:30.159> hip<00:01:30.400> flexor

comes in. Drop it back. The hip flexor

comes in. Drop it back. The hip flexor
stretch<00:01:30.960> now<00:01:31.200> shifts<00:01:31.439> to<00:01:31.600> that<00:01:31.840> side.<00:01:32.320> And

stretch now shifts to that side. And

stretch now shifts to that side. And
then<00:01:32.560> again<00:01:32.799> you<00:01:33.040> reach<00:01:33.200> and<00:01:33.520> hold.<00:01:34.360> Now<00:01:35.360> this

then again you reach and hold. Now this

then again you reach and hold. Now this
is<00:01:35.680> where<00:01:35.920> it<00:01:36.159> gets<00:01:36.400> interesting<00:01:36.799> because<00:01:37.439> the

is where it gets interesting because the

is where it gets interesting because the
same<00:01:38.159> exercise<00:01:38.960> done<00:01:39.520> from<00:01:39.759> a<00:01:39.920> different

same exercise done from a different

same exercise done from a different
position.<00:01:40.720> Now<00:01:41.040> this<00:01:41.280> time<00:01:41.840> down<00:01:42.079> on<00:01:42.240> your

position. Now this time down on your

position. Now this time down on your
knee<00:01:42.960> is<00:01:43.200> going<00:01:43.280> to<00:01:43.439> have<00:01:43.520> a<00:01:43.680> different

knee is going to have a different

knee is going to have a different
effect.<00:01:44.560> Okay.<00:01:45.200> Now<00:01:45.360> what<00:01:45.600> you're<00:01:45.759> looking<00:01:45.920> to

effect. Okay. Now what you're looking to

effect. Okay. Now what you're looking to
do<00:01:46.240> is<00:01:46.560> still<00:01:46.880> have<00:01:47.040> one<00:01:47.280> foot<00:01:47.520> through<00:01:47.680> the

do is still have one foot through the

do is still have one foot through the
door.<00:01:48.240> That<00:01:48.479> leg<00:01:48.640> is<00:01:48.799> still<00:01:48.960> here<00:01:49.200> down<00:01:49.360> on<00:01:49.520> the

door. That leg is still here down on the

door. That leg is still here down on the
ground.<00:01:50.159> But<00:01:50.320> when<00:01:50.479> I<00:01:50.640> do<00:01:50.799> this<00:01:51.040> from<00:01:51.200> a

ground. But when I do this from a

ground. But when I do this from a
lunging<00:01:51.840> position,<00:01:52.640> I<00:01:52.880> start<00:01:53.040> to<00:01:53.200> feel<00:01:53.360> it

lunging position, I start to feel it

lunging position, I start to feel it
even<00:01:53.840> more<00:01:54.240> through<00:01:54.479> that<00:01:54.640> hip<00:01:54.880> flexor.<00:01:55.360> And

even more through that hip flexor. And

even more through that hip flexor. And
now<00:01:55.759> a<00:01:55.920> little<00:01:56.000> bit<00:01:56.159> more<00:01:56.240> into<00:01:56.479> the<00:01:56.640> quad.<00:01:57.360> So

now a little bit more into the quad. So

now a little bit more into the quad. So
what<00:01:57.680> you<00:01:57.759> do<00:01:57.920> is<00:01:58.159> you<00:01:58.399> get<00:01:58.560> yourself<00:01:58.799> into

what you do is you get yourself into

what you do is you get yourself into
that<00:01:59.439> position<00:01:59.759> where<00:02:00.000> you<00:02:00.159> slide<00:02:00.479> through,

that position where you slide through,

that position where you slide through,
but<00:02:00.960> this<00:02:01.119> time<00:02:01.520> instead<00:02:01.840> of<00:02:01.920> having<00:02:02.159> your

but this time instead of having your

but this time instead of having your
arms<00:02:02.640> up<00:02:02.799> overhead,<00:02:03.600> this<00:02:03.759> is<00:02:03.920> something<00:02:04.079> we

arms up overhead, this is something we

arms up overhead, this is something we
call<00:02:04.399> the<00:02:04.560> kneeling<00:02:05.040> door<00:02:05.360> splat.<00:02:06.079> Now<00:02:06.240> you

call the kneeling door splat. Now you

call the kneeling door splat. Now you
take<00:02:06.640> your<00:02:06.799> hands<00:02:07.200> right<00:02:07.360> about<00:02:07.600> at<00:02:07.840> chest

take your hands right about at chest

take your hands right about at chest
level<00:02:08.640> and<00:02:08.800> you<00:02:08.959> lean<00:02:09.200> through<00:02:09.440> that<00:02:09.679> way.<00:02:10.319> And

level and you lean through that way. And

level and you lean through that way. And
what's<00:02:10.720> happening<00:02:11.120> now<00:02:11.760> is<00:02:12.000> you're<00:02:12.239> getting

what's happening now is you're getting

what's happening now is you're getting
something<00:02:12.720> called<00:02:13.040> an<00:02:13.360> external<00:02:13.760> rotation

something called an external rotation

something called an external rotation
stretch<00:02:14.959> on<00:02:15.200> your<00:02:15.360> shoulders.<00:02:15.840> So<00:02:16.000> now<00:02:16.160> you

stretch on your shoulders. So now you

stretch on your shoulders. So now you
should<00:02:16.480> start<00:02:16.640> to<00:02:16.800> feel<00:02:16.959> it<00:02:17.360> in<00:02:17.680> through<00:02:17.920> here,

should start to feel it in through here,

should start to feel it in through here,
right?<00:02:19.040> And<00:02:19.200> you'll<00:02:19.440> get<00:02:19.599> that<00:02:20.080> really<00:02:20.400> good

right? And you'll get that really good

right? And you'll get that really good
feeling.<00:02:20.879> You're<00:02:21.040> trying<00:02:21.120> to<00:02:21.360> pinch<00:02:21.599> your

feeling. You're trying to pinch your

feeling. You're trying to pinch your
shoulder<00:02:22.000> blades<00:02:22.319> together.<00:02:23.040> Now<00:02:23.200> you've<00:02:23.440> got

shoulder blades together. Now you've got

shoulder blades together. Now you've got
more<00:02:23.840> hip<00:02:24.080> flexion.<00:02:24.480> So<00:02:24.560> you're<00:02:24.720> getting

more hip flexion. So you're getting

more hip flexion. So you're getting
deeper<00:02:25.200> into<00:02:25.440> your<00:02:25.599> hips.<00:02:25.840> So<00:02:25.920> if<00:02:26.080> you<00:02:26.160> have

deeper into your hips. So if you have

deeper into your hips. So if you have
any<00:02:26.480> restrictions<00:02:26.879> and<00:02:27.120> tight<00:02:27.360> hips,<00:02:27.840> you're

any restrictions and tight hips, you're

any restrictions and tight hips, you're
going<00:02:28.080> to<00:02:28.160> feel<00:02:28.319> it<00:02:28.480> here,<00:02:28.720> too.<00:02:29.280> So<00:02:29.520> again,

going to feel it here, too. So again,

going to feel it here, too. So again,
same<00:02:30.160> concept,<00:02:31.040> completely<00:02:31.599> different<00:02:31.920> feel

same concept, completely different feel

same concept, completely different feel
than<00:02:32.560> what<00:02:32.720> you<00:02:32.879> had<00:02:33.120> before.<00:02:34.000> Again,<00:02:34.640> 30

than what you had before. Again, 30

than what you had before. Again, 30
seconds<00:02:35.200> on<00:02:35.360> one<00:02:35.599> leg.<00:02:36.080> Switch<00:02:36.319> it<00:02:36.480> up.<00:02:37.280> Same

seconds on one leg. Switch it up. Same

seconds on one leg. Switch it up. Same
thing.<00:02:38.080> Slide<00:02:38.480> through.<00:02:39.120> Get<00:02:39.360> those<00:02:39.519> elbows

thing. Slide through. Get those elbows

thing. Slide through. Get those elbows
in<00:02:40.000> that<00:02:40.160> position.<00:02:40.640> Down.<00:02:41.120> Right.<00:02:41.840> Keep<00:02:42.080> the

in that position. Down. Right. Keep the

in that position. Down. Right. Keep the
elbows<00:02:42.640> pointed<00:02:42.959> down<00:02:43.120> towards<00:02:43.360> the<00:02:43.519> ground.

elbows pointed down towards the ground.

elbows pointed down towards the ground.
Shift<00:02:44.160> through<00:02:44.959> and<00:02:45.280> feel<00:02:45.519> that<00:02:45.760> good

Shift through and feel that good

Shift through and feel that good
stretch.<00:02:47.040> That's<00:02:47.440> two<00:02:48.239> of<00:02:48.480> your<00:02:48.720> five.

stretch. That's two of your five.

stretch. That's two of your five.
However,<00:02:49.920> there's<00:02:50.160> still<00:02:50.319> more<00:02:50.480> to<00:02:50.720> do.<00:02:50.879> And

However, there's still more to do. And

However, there's still more to do. And
like<00:02:51.280> I<00:02:51.440> said,<00:02:51.840> you<00:02:52.080> only<00:02:52.319> need<00:02:52.480> a<00:02:52.720> door<00:02:53.599> or<00:02:54.080> in

like I said, you only need a door or in

like I said, you only need a door or in
this<00:02:54.480> case<00:02:54.640> the<00:02:54.959> floor.<00:02:55.519> So<00:02:55.680> the<00:02:55.920> third<00:02:56.160> thing

this case the floor. So the third thing

this case the floor. So the third thing
here<00:02:57.200> is<00:02:57.519> a<00:02:57.800> hamstring<00:02:58.800> hinge<00:02:59.200> and<00:02:59.440> reach.<00:02:59.840> And

here is a hamstring hinge and reach. And

here is a hamstring hinge and reach. And
I<00:03:00.160> say<00:03:00.319> hinge<00:03:00.959> because<00:03:01.200> it's<00:03:01.440> very<00:03:01.760> important

I say hinge because it's very important

I say hinge because it's very important
that<00:03:02.159> you<00:03:02.400> learn<00:03:02.640> how<00:03:02.879> to<00:03:03.080> hinge.<00:03:04.080> The<00:03:04.319> hinge

that you learn how to hinge. The hinge

that you learn how to hinge. The hinge
is<00:03:04.800> going<00:03:04.879> to<00:03:05.040> happen<00:03:05.280> all<00:03:05.599> the<00:03:05.760> hip<00:03:06.000> joint.

is going to happen all the hip joint.

is going to happen all the hip joint.
Okay?<00:03:06.720> It's<00:03:06.959> not<00:03:07.120> bending.<00:03:07.760> I<00:03:07.920> don't<00:03:08.000> want<00:03:08.080> you

Okay? It's not bending. I don't want you

Okay? It's not bending. I don't want you
to<00:03:08.319> bend.<00:03:08.560> When<00:03:08.720> you<00:03:08.879> bend<00:03:09.040> and<00:03:09.280> try<00:03:09.360> to

to bend. When you bend and try to

to bend. When you bend and try to
stretch<00:03:09.680> your<00:03:09.840> hamstrings<00:03:10.239> out,<00:03:10.480> what

stretch your hamstrings out, what

stretch your hamstrings out, what
happens<00:03:10.800> is<00:03:10.959> you<00:03:11.120> get<00:03:11.200> a<00:03:11.360> posterior<00:03:11.920> tilt<00:03:12.480> of

happens is you get a posterior tilt of

happens is you get a posterior tilt of
the<00:03:12.879> pelvis,<00:03:13.200> which<00:03:13.440> takes<00:03:13.680> away<00:03:13.840> all<00:03:14.000> the

the pelvis, which takes away all the

the pelvis, which takes away all the
stretch.<00:03:14.800> To<00:03:15.040> get<00:03:15.120> a<00:03:15.280> good<00:03:15.440> hamstring

stretch. To get a good hamstring

stretch. To get a good hamstring
stretch,<00:03:16.319> you<00:03:16.560> have<00:03:16.720> to<00:03:16.879> be<00:03:17.440> what<00:03:17.599> we<00:03:17.760> call

stretch, you have to be what we call

stretch, you have to be what we call
anterior<00:03:18.640> pelvic<00:03:19.040> tilt.<00:03:19.680> So,<00:03:19.920> the<00:03:20.080> easiest

anterior pelvic tilt. So, the easiest

anterior pelvic tilt. So, the easiest
way<00:03:20.560> to<00:03:20.720> do<00:03:20.800> that<00:03:20.959> if<00:03:21.120> you're<00:03:21.280> a<00:03:21.440> beginner<00:03:21.760> is

way to do that if you're a beginner is

way to do that if you're a beginner is
to<00:03:22.720> spread<00:03:23.040> the<00:03:23.200> feet<00:03:23.440> out<00:03:24.239> and<00:03:24.720> take<00:03:24.879> away

to spread the feet out and take away

to spread the feet out and take away
some<00:03:25.440> of<00:03:25.519> the<00:03:25.760> requirement<00:03:26.480> of<00:03:26.720> hamstring

some of the requirement of hamstring

some of the requirement of hamstring
flexibility<00:03:27.599> because<00:03:27.920> again,<00:03:28.080> you're<00:03:28.319> likely

flexibility because again, you're likely

flexibility because again, you're likely
not<00:03:28.800> at<00:03:29.040> a<00:03:29.200> point<00:03:29.280> where<00:03:29.440> you<00:03:29.599> have<00:03:29.680> a<00:03:29.760> lot<00:03:29.840> of

not at a point where you have a lot of

not at a point where you have a lot of
hamstring<00:03:30.319> flexibility,<00:03:31.040> which<00:03:31.280> is<00:03:31.440> fine.

hamstring flexibility, which is fine.

hamstring flexibility, which is fine.
That's<00:03:31.840> why<00:03:32.000> we're<00:03:32.159> doing<00:03:32.239> this<00:03:32.400> with<00:03:32.640> me

That's why we're doing this with me

That's why we're doing this with me
right<00:03:32.959> now.<00:03:33.280> So,<00:03:33.519> you<00:03:33.680> start<00:03:33.840> with<00:03:33.920> the<00:03:34.080> feet

right now. So, you start with the feet

right now. So, you start with the feet
apart<00:03:34.640> like<00:03:34.879> this.<00:03:35.360> Then,<00:03:36.000> put<00:03:36.239> your<00:03:36.400> hands

apart like this. Then, put your hands

apart like this. Then, put your hands
right<00:03:37.120> up<00:03:37.280> here<00:03:38.000> on<00:03:38.319> the<00:03:38.560> inside<00:03:38.879> of<00:03:38.959> your

right up here on the inside of your

right up here on the inside of your
upper<00:03:39.440> thighs.<00:03:40.159> And<00:03:40.319> all<00:03:40.400> I'm<00:03:40.560> going<00:03:40.640> to<00:03:40.799> do<00:03:40.959> is

upper thighs. And all I'm going to do is

upper thighs. And all I'm going to do is
push<00:03:41.680> myself<00:03:42.680> backwards.<00:03:43.680> Right?<00:03:44.000> This<00:03:44.080> is

push myself backwards. Right? This is

push myself backwards. Right? This is
the<00:03:44.400> hinge.<00:03:45.200> Push<00:03:45.599> straight<00:03:46.000> back<00:03:46.640> as<00:03:46.879> far<00:03:47.040> as

the hinge. Push straight back as far as

the hinge. Push straight back as far as
I<00:03:47.360> can<00:03:47.519> possibly<00:03:48.000> go.<00:03:48.720> Once<00:03:49.040> I've<00:03:49.280> used<00:03:49.680> up<00:03:49.920> all

I can possibly go. Once I've used up all

I can possibly go. Once I've used up all
space<00:03:50.560> here,<00:03:51.120> you're<00:03:51.280> gonna<00:03:51.519> feel<00:03:51.680> a<00:03:51.840> stretch

space here, you're gonna feel a stretch

space here, you're gonna feel a stretch
in<00:03:52.239> two<00:03:52.480> places.<00:03:52.879> Number<00:03:53.120> one,<00:03:53.760> you're<00:03:53.920> gonna

in two places. Number one, you're gonna

in two places. Number one, you're gonna
feel<00:03:54.239> it<00:03:54.400> on<00:03:54.560> the<00:03:54.640> back<00:03:54.799> of<00:03:54.879> your<00:03:55.040> hamstrings.

feel it on the back of your hamstrings.

feel it on the back of your hamstrings.
Again,<00:03:56.159> your<00:03:56.319> goal<00:03:56.480> is<00:03:56.640> to<00:03:56.799> try<00:03:56.879> to<00:03:56.959> keep<00:03:57.120> your

Again, your goal is to try to keep your

Again, your goal is to try to keep your
knees<00:03:57.519> as<00:03:57.680> straight<00:03:57.840> as<00:03:58.120> possible.<00:03:59.120> Just<00:03:59.360> from

knees as straight as possible. Just from

knees as straight as possible. Just from
this<00:03:59.840> position<00:04:00.439> here,<00:04:01.439> if<00:04:01.599> I<00:04:01.840> had<00:04:02.000> the<00:04:02.239> ability

this position here, if I had the ability

this position here, if I had the ability
to<00:04:02.640> reach,<00:04:03.200> then<00:04:03.439> what<00:04:03.519> I<00:04:03.680> would<00:04:03.760> do<00:04:04.000> next<00:04:04.159> is

to reach, then what I would do next is

to reach, then what I would do next is
maintaining<00:04:05.280> this<00:04:05.519> position<00:04:06.319> and<00:04:06.640> maintain

maintaining this position and maintain

maintaining this position and maintain
this<00:04:07.200> flat<00:04:07.519> low<00:04:07.760> back<00:04:08.000> here,<00:04:08.640> just<00:04:08.799> reach<00:04:09.120> down

this flat low back here, just reach down

this flat low back here, just reach down
to<00:04:09.439> the<00:04:09.680> ground<00:04:09.920> if<00:04:10.159> I<00:04:10.319> could.<00:04:11.040> All<00:04:11.040> right?

to the ground if I could. All right?

to the ground if I could. All right?
Just<00:04:11.519> like<00:04:11.599> I'm<00:04:11.840> getting<00:04:12.000> ready<00:04:12.080> to<00:04:12.319> hike<00:04:12.560> a

Just like I'm getting ready to hike a

Just like I'm getting ready to hike a
football<00:04:13.439> if<00:04:13.680> I<00:04:13.840> could.<00:04:14.159> And<00:04:14.319> if<00:04:14.480> you<00:04:14.560> can't<00:04:14.720> do

football if I could. And if you can't do

football if I could. And if you can't do
it<00:04:15.040> right<00:04:15.200> now,<00:04:15.519> you're<00:04:15.760> perfectly<00:04:16.079> fine

it right now, you're perfectly fine

it right now, you're perfectly fine
staying<00:04:16.720> right<00:04:16.880> here.<00:04:17.519> But<00:04:17.600> I<00:04:17.759> go<00:04:17.919> down<00:04:18.079> to<00:04:18.239> the

staying right here. But I go down to the

staying right here. But I go down to the
ground<00:04:18.560> like<00:04:18.799> that.<00:04:19.359> If<00:04:19.600> I've<00:04:19.840> got<00:04:20.000> that,<00:04:20.560> then

ground like that. If I've got that, then

ground like that. If I've got that, then
I<00:04:20.880> can<00:04:21.040> reach<00:04:21.199> down<00:04:21.359> with<00:04:21.440> the<00:04:21.600> other<00:04:21.759> arm.<00:04:22.479> All

I can reach down with the other arm. All

I can reach down with the other arm. All
right.<00:04:22.720> And<00:04:22.800> I<00:04:22.960> just<00:04:23.360> try<00:04:23.360> try<00:04:23.600> to<00:04:23.759> keep<00:04:24.080> that

right. And I just try try to keep that

right. And I just try try to keep that
hinge<00:04:24.720> back,<00:04:25.360> keep<00:04:25.600> the<00:04:26.160> low<00:04:26.400> back<00:04:26.720> somewhat

hinge back, keep the low back somewhat

hinge back, keep the low back somewhat
arched,<00:04:27.680> and<00:04:27.840> just<00:04:28.080> keep<00:04:28.240> my<00:04:28.400> hands<00:04:28.560> in

arched, and just keep my hands in

arched, and just keep my hands in
contact<00:04:29.040> with<00:04:29.120> the<00:04:29.280> ground.<00:04:29.520> You're<00:04:29.680> going<00:04:29.759> to

contact with the ground. You're going to

contact with the ground. You're going to
feel<00:04:30.000> it<00:04:30.160> again<00:04:30.400> all<00:04:30.720> through<00:04:30.960> the<00:04:31.120> hamstrings

feel it again all through the hamstrings

feel it again all through the hamstrings
and<00:04:32.080> through<00:04:32.240> the<00:04:32.400> groin<00:04:32.639> a<00:04:32.800> little<00:04:32.960> bit.

and through the groin a little bit.

and through the groin a little bit.
Okay.<00:04:34.320> Great<00:04:34.560> way<00:04:34.639> to<00:04:34.800> stretch<00:04:35.040> your

Okay. Great way to stretch your

Okay. Great way to stretch your
hamstrings<00:04:35.520> as<00:04:35.680> a<00:04:35.840> beginner.<00:04:36.080> And<00:04:36.240> this<00:04:36.400> wide

hamstrings as a beginner. And this wide

hamstrings as a beginner. And this wide
base<00:04:36.880> of<00:04:37.120> support<00:04:37.360> with<00:04:37.600> your<00:04:37.759> legs<00:04:38.000> is<00:04:38.240> going

base of support with your legs is going

base of support with your legs is going
to<00:04:38.479> make<00:04:38.560> it<00:04:38.960> feel<00:04:39.280> more<00:04:39.520> stable.<00:04:40.400> That's

to make it feel more stable. That's

to make it feel more stable. That's
number<00:04:40.960> three.<00:04:41.759> Number<00:04:42.360> four,<00:04:43.360> something<00:04:43.520> we

number three. Number four, something we

number three. Number four, something we
call<00:04:43.840> the<00:04:44.000> thoracic<00:04:44.479> reach<00:04:44.800> through.<00:04:45.360> So<00:04:45.520> now

call the thoracic reach through. So now

call the thoracic reach through. So now
I<00:04:45.840> talked<00:04:46.080> about<00:04:46.320> that<00:04:46.560> middle<00:04:46.880> upper<00:04:47.199> back,

I talked about that middle upper back,

I talked about that middle upper back,
the<00:04:47.600> thoracic<00:04:48.080> area<00:04:48.400> where<00:04:48.639> we<00:04:48.800> need<00:04:48.960> to<00:04:49.120> get

the thoracic area where we need to get

the thoracic area where we need to get
more<00:04:49.759> mobility.<00:04:50.400> It's<00:04:50.639> not<00:04:50.800> just<00:04:50.960> into

more mobility. It's not just into

more mobility. It's not just into
extension,<00:04:52.080> but<00:04:52.240> it's<00:04:52.479> through<00:04:52.720> rotation

extension, but it's through rotation

extension, but it's through rotation
because<00:04:53.440> this<00:04:53.600> is<00:04:53.759> where<00:04:53.919> we<00:04:54.080> get<00:04:54.560> all<00:04:54.800> of<00:04:54.880> our

because this is where we get all of our

because this is where we get all of our
functional<00:04:55.440> rotation.<00:04:56.000> So<00:04:56.639> what<00:04:56.800> I<00:04:56.960> want<00:04:57.040> you

functional rotation. So what I want you

functional rotation. So what I want you
to<00:04:57.280> do<00:04:57.360> is<00:04:57.680> come<00:04:57.919> down<00:04:58.080> to<00:04:58.320> the<00:04:58.479> ground<00:04:59.040> on<00:04:59.280> your

to do is come down to the ground on your

to do is come down to the ground on your
forearms<00:05:00.320> and<00:05:00.560> on<00:05:00.720> your<00:05:00.880> knees.<00:05:01.280> So<00:05:01.600> sort<00:05:01.759> of

forearms and on your knees. So sort of

forearms and on your knees. So sort of
in<00:05:02.080> this<00:05:02.560> basic<00:05:03.440> all<00:05:03.680> fours<00:05:04.080> position.<00:05:04.800> And

in this basic all fours position. And

in this basic all fours position. And
then<00:05:05.520> you<00:05:05.759> take<00:05:06.000> one<00:05:06.240> forearm.<00:05:07.199> You're<00:05:07.440> going

then you take one forearm. You're going

then you take one forearm. You're going
to<00:05:07.600> slide<00:05:07.919> it<00:05:08.320> behind<00:05:08.720> that<00:05:09.039> elbow<00:05:09.680> and<00:05:09.840> then

to slide it behind that elbow and then

to slide it behind that elbow and then
try<00:05:10.240> to<00:05:10.400> land<00:05:10.720> on<00:05:10.960> the<00:05:11.199> back<00:05:11.360> of<00:05:11.440> your

try to land on the back of your

try to land on the back of your
shoulder.<00:05:12.240> Okay?<00:05:12.880> So<00:05:13.120> from<00:05:13.360> this<00:05:13.520> position

shoulder. Okay? So from this position

shoulder. Okay? So from this position
here,<00:05:14.240> I'm<00:05:14.400> going<00:05:14.479> to<00:05:14.639> take<00:05:14.800> this<00:05:14.960> arm,<00:05:15.520> put<00:05:15.680> it

here, I'm going to take this arm, put it

here, I'm going to take this arm, put it
behind<00:05:16.080> that<00:05:16.440> elbow,<00:05:17.440> land<00:05:17.759> onto<00:05:18.160> the<00:05:18.320> back<00:05:18.720> of

behind that elbow, land onto the back of

behind that elbow, land onto the back of
my<00:05:19.120> shoulder.<00:05:19.360> I<00:05:19.440> just<00:05:19.600> want<00:05:19.680> to<00:05:19.919> lay<00:05:20.000> down<00:05:20.080> on

my shoulder. I just want to lay down on

my shoulder. I just want to lay down on
the<00:05:20.400> floor.<00:05:20.960> Lay<00:05:21.199> on<00:05:21.360> the<00:05:21.520> back<00:05:21.600> of<00:05:21.759> the

the floor. Lay on the back of the

the floor. Lay on the back of the
shoulder<00:05:22.240> here.<00:05:23.120> Just<00:05:23.360> like<00:05:23.600> that.<00:05:24.560> And<00:05:24.800> feel

shoulder here. Just like that. And feel

shoulder here. Just like that. And feel
the<00:05:25.720> stretch.<00:05:26.720> You'll<00:05:26.960> see<00:05:27.120> the<00:05:27.280> rotation<00:05:27.840> now

the stretch. You'll see the rotation now

the stretch. You'll see the rotation now
through<00:05:28.320> the<00:05:28.400> upper<00:05:28.720> back.<00:05:29.440> And<00:05:29.600> you'll<00:05:29.919> also

through the upper back. And you'll also

through the upper back. And you'll also
feel<00:05:30.400> a<00:05:30.639> really<00:05:30.880> good<00:05:31.039> stretch<00:05:31.919> through<00:05:32.240> that

feel a really good stretch through that

feel a really good stretch through that
posterior<00:05:33.039> shoulder.<00:05:33.840> And<00:05:34.000> I<00:05:34.160> want<00:05:34.240> you<00:05:34.400> to<00:05:34.479> do

posterior shoulder. And I want you to do

posterior shoulder. And I want you to do
this<00:05:34.800> for<00:05:34.960> about<00:05:35.199> 30<00:05:35.520> seconds.<00:05:36.160> So<00:05:36.320> again,

this for about 30 seconds. So again,

this for about 30 seconds. So again,
what<00:05:36.720> you're<00:05:36.880> stretching<00:05:37.280> is<00:05:37.840> that<00:05:38.000> upper

what you're stretching is that upper

what you're stretching is that upper
back<00:05:38.639> and<00:05:38.800> getting<00:05:39.039> rotation<00:05:39.440> and<00:05:39.600> you're

back and getting rotation and you're

back and getting rotation and you're
also<00:05:40.000> getting<00:05:40.160> a<00:05:40.400> stretch<00:05:40.800> on<00:05:41.039> this<00:05:41.199> posterior

also getting a stretch on this posterior

also getting a stretch on this posterior
deltoid<00:05:42.320> that<00:05:42.560> tends<00:05:42.800> to<00:05:42.960> get<00:05:43.039> very<00:05:43.360> tight<00:05:43.840> on

deltoid that tends to get very tight on

deltoid that tends to get very tight on
people.<00:05:44.800> So<00:05:44.960> once<00:05:45.199> I'm<00:05:45.360> in<00:05:45.520> here,<00:05:45.600> I'm<00:05:45.840> just

people. So once I'm in here, I'm just

people. So once I'm in here, I'm just
reaching<00:05:46.240> in<00:05:46.400> this<00:05:46.560> direction.<00:05:47.440> Again,<00:05:47.759> rest

reaching in this direction. Again, rest

reaching in this direction. Again, rest
my<00:05:48.160> head<00:05:48.320> down.<00:05:48.560> This<00:05:48.639> is<00:05:48.800> a<00:05:48.880> very<00:05:49.120> relaxing

my head down. This is a very relaxing

my head down. This is a very relaxing
position.<00:05:50.479> 30<00:05:50.800> seconds.<00:05:51.280> Come<00:05:51.440> back<00:05:51.600> to<00:05:51.759> the

position. 30 seconds. Come back to the

position. 30 seconds. Come back to the
top.<00:05:52.560> Take<00:05:52.800> it<00:05:53.039> back<00:05:53.280> through<00:05:53.520> this<00:05:53.759> side.

top. Take it back through this side.

top. Take it back through this side.
Lean<00:05:55.120> until<00:05:55.360> I<00:05:55.520> can<00:05:55.680> get<00:05:55.919> all<00:05:56.080> the<00:05:56.240> way<00:05:56.320> down<00:05:56.560> to

Lean until I can get all the way down to

Lean until I can get all the way down to
the<00:05:56.960> ground.<00:05:57.919> Lay<00:05:58.160> on<00:05:58.320> the<00:05:58.400> back<00:05:58.560> of<00:05:58.720> the

the ground. Lay on the back of the

the ground. Lay on the back of the
shoulder<00:05:59.199> here.<00:06:00.080> Just<00:06:00.320> like<00:06:00.560> that.<00:06:01.520> And<00:06:01.759> feel

shoulder here. Just like that. And feel

shoulder here. Just like that. And feel
the<00:06:02.160> stretch.

the stretch.

the stretch.
And<00:06:04.000> then<00:06:04.160> the<00:06:04.319> last<00:06:04.639> move,<00:06:05.039> you<00:06:05.280> get<00:06:05.360> a<00:06:05.520> chance

And then the last move, you get a chance

And then the last move, you get a chance
to<00:06:05.840> work<00:06:06.000> on<00:06:06.240> a<00:06:06.560> little<00:06:06.639> bit<00:06:06.880> more<00:06:07.360> of<00:06:07.600> that

to work on a little bit more of that

to work on a little bit more of that
deep<00:06:08.080> hip<00:06:08.319> flexion.<00:06:08.720> Because<00:06:08.960> as<00:06:09.120> you<00:06:09.280> get

deep hip flexion. Because as you get

deep hip flexion. Because as you get
older<00:06:09.919> and<00:06:10.080> as<00:06:10.240> you<00:06:10.400> get<00:06:10.560> more<00:06:10.840> arthritic,

older and as you get more arthritic,

older and as you get more arthritic,
what's<00:06:12.160> going<00:06:12.240> to<00:06:12.400> go<00:06:12.720> is<00:06:12.960> your<00:06:13.199> ability<00:06:13.440> to

what's going to go is your ability to

what's going to go is your ability to
flex<00:06:14.400> through<00:06:14.639> the<00:06:14.800> hip<00:06:15.039> joint<00:06:15.360> and<00:06:15.680> rotate

flex through the hip joint and rotate

flex through the hip joint and rotate
through<00:06:16.240> the<00:06:16.400> hip<00:06:16.560> joint.<00:06:17.039> So<00:06:17.280> this<00:06:17.440> time<00:06:17.680> now,

through the hip joint. So this time now,

through the hip joint. So this time now,
I<00:06:18.000> want<00:06:18.080> you<00:06:18.240> to<00:06:18.319> open<00:06:18.560> the<00:06:18.720> feet<00:06:18.960> up<00:06:19.120> a<00:06:19.280> little

I want you to open the feet up a little

I want you to open the feet up a little
bit<00:06:20.000> and<00:06:20.240> then<00:06:20.639> slide<00:06:21.120> yourself<00:06:21.600> back<00:06:21.919> as<00:06:22.160> far

bit and then slide yourself back as far

bit and then slide yourself back as far
as<00:06:22.479> you<00:06:22.639> can.<00:06:23.360> Sit<00:06:23.680> back<00:06:23.919> for<00:06:24.160> however<00:06:24.639> much

as you can. Sit back for however much

as you can. Sit back for however much
motion<00:06:25.199> you<00:06:25.520> are<00:06:25.759> allowed,<00:06:26.720> what<00:06:26.960> your<00:06:27.199> body's

motion you are allowed, what your body's

motion you are allowed, what your body's
giving<00:06:27.680> you<00:06:27.919> right<00:06:28.080> now.<00:06:28.560> From<00:06:28.800> here,<00:06:29.520> I'm

giving you right now. From here, I'm

giving you right now. From here, I'm
gonna<00:06:30.000> extend<00:06:30.400> my<00:06:30.720> arms<00:06:31.039> up<00:06:31.520> and<00:06:31.840> try<00:06:32.000> to<00:06:32.080> just

gonna extend my arms up and try to just

gonna extend my arms up and try to just
let<00:06:32.479> my<00:06:32.639> forehead<00:06:33.039> rest<00:06:33.600> on<00:06:33.840> the<00:06:34.080> ground<00:06:34.479> just

let my forehead rest on the ground just

let my forehead rest on the ground just
like<00:06:34.960> this.<00:06:35.919> This<00:06:36.160> is<00:06:36.319> somewhat<00:06:36.800> of<00:06:36.960> a<00:06:37.199> child's

like this. This is somewhat of a child's

like this. This is somewhat of a child's
pose<00:06:37.840> position<00:06:38.080> if<00:06:38.319> my<00:06:38.479> arms<00:06:38.720> were<00:06:38.880> back.<00:06:39.440> But

pose position if my arms were back. But

pose position if my arms were back. But
what<00:06:39.759> we<00:06:39.919> do<00:06:40.080> is<00:06:40.479> we<00:06:40.800> sweep<00:06:41.199> through<00:06:41.360> the

what we do is we sweep through the

what we do is we sweep through the
position.<00:06:42.400> So<00:06:42.560> when<00:06:42.720> I'm<00:06:42.960> here,<00:06:43.680> I'm<00:06:43.919> going<00:06:44.000> to

position. So when I'm here, I'm going to

position. So when I'm here, I'm going to
take<00:06:44.319> my<00:06:44.600> arms,<00:06:45.720> reach,<00:06:46.720> and<00:06:47.039> sweep.<00:06:47.520> So

take my arms, reach, and sweep. So

take my arms, reach, and sweep. So
pushing<00:06:48.319> out<00:06:48.639> as<00:06:48.880> far<00:06:49.039> as<00:06:49.199> I<00:06:49.440> can,<00:06:49.919> go<00:06:50.160> for<00:06:50.319> the

pushing out as far as I can, go for the

pushing out as far as I can, go for the
distance<00:06:50.800> and<00:06:50.960> the<00:06:51.240> length<00:06:52.240> and

distance and the length and

distance and the length and
sweep.<00:06:54.800> All<00:06:55.120> reaching<00:06:55.440> as<00:06:55.680> far<00:06:55.759> as<00:06:55.919> I<00:06:56.080> can,

sweep. All reaching as far as I can,

sweep. All reaching as far as I can,
trying<00:06:56.479> to<00:06:56.560> get<00:06:56.800> long.

trying to get long.

trying to get long.
all<00:06:59.840> the<00:07:00.000> way<00:07:00.160> until<00:07:00.479> it's<00:07:00.720> back<00:07:00.880> at<00:07:01.120> my<00:07:01.360> sides

all the way until it's back at my sides

all the way until it's back at my sides
and<00:07:01.919> then<00:07:02.160> come<00:07:02.400> back<00:07:03.360> and<00:07:03.759> sweep<00:07:04.080> and<00:07:04.759> reach

and then come back and sweep and reach

and then come back and sweep and reach
up<00:07:06.000> at<00:07:06.160> the<00:07:06.319> top<00:07:06.479> here.<00:07:06.720> You'll<00:07:06.960> feel<00:07:07.120> a<00:07:07.360> really

up at the top here. You'll feel a really

up at the top here. You'll feel a really
good<00:07:07.919> stretch.<00:07:08.240> Again,<00:07:08.560> that<00:07:08.720> thoracic

good stretch. Again, that thoracic

good stretch. Again, that thoracic
extension<00:07:09.599> through<00:07:09.840> that<00:07:09.919> upper<00:07:10.240> spine<00:07:10.560> feels

extension through that upper spine feels

extension through that upper spine feels
great.<00:07:11.520> The<00:07:11.759> shoulders<00:07:12.160> get<00:07:12.319> it.<00:07:12.560> That<00:07:12.800> deep

great. The shoulders get it. That deep

great. The shoulders get it. That deep
hip<00:07:13.479> flexion,<00:07:14.479> all<00:07:14.639> these<00:07:14.960> things<00:07:15.280> working

hip flexion, all these things working

hip flexion, all these things working
together<00:07:16.560> to<00:07:16.880> make<00:07:16.960> you<00:07:17.199> feel<00:07:17.440> amazing.<00:07:17.919> And

together to make you feel amazing. And

together to make you feel amazing. And
what<00:07:18.240> I<00:07:18.319> would<00:07:18.479> do<00:07:18.639> here<00:07:19.120> is<00:07:19.360> just<00:07:19.599> perform<00:07:20.560> 10

what I would do here is just perform 10

what I would do here is just perform 10
sweeps.<00:07:22.000> So,<00:07:22.160> that'd<00:07:22.479> be<00:07:22.639> number<00:07:22.880> two.<00:07:23.440> You

sweeps. So, that'd be number two. You

sweeps. So, that'd be number two. You
can<00:07:23.759> keep<00:07:23.919> them<00:07:24.080> going<00:07:24.240> at<00:07:24.479> a<00:07:24.639> pace<00:07:24.880> like<00:07:25.240> this

can keep them going at a pace like this

can keep them going at a pace like this
and

and

and
sweep.<00:07:29.280> And<00:07:29.280> again,<00:07:29.599> my<00:07:29.759> forehead<00:07:30.080> is<00:07:30.240> resting

sweep. And again, my forehead is resting

sweep. And again, my forehead is resting
on<00:07:30.720> the<00:07:30.880> ground.<00:07:31.280> And<00:07:31.520> come<00:07:31.680> up.<00:07:32.319> And<00:07:32.560> when

on the ground. And come up. And when

on the ground. And come up. And when
you're<00:07:32.880> done<00:07:33.280> with<00:07:33.599> these,<00:07:34.080> again,<00:07:34.960> you'll

you're done with these, again, you'll

you're done with these, again, you'll
feel<00:07:35.599> loose<00:07:36.319> pretty<00:07:36.639> much<00:07:37.120> throughout<00:07:37.440> your

feel loose pretty much throughout your

feel loose pretty much throughout your
entire<00:07:38.080> hips,<00:07:38.880> your<00:07:39.199> back,<00:07:39.759> your<00:07:40.000> shoulders,

entire hips, your back, your shoulders,

entire hips, your back, your shoulders,
that<00:07:40.880> rotator<00:07:41.360> cuff,<00:07:42.000> all<00:07:42.160> the<00:07:42.400> areas<00:07:42.639> that

that rotator cuff, all the areas that

that rotator cuff, all the areas that
you're<00:07:43.039> likely<00:07:43.360> having<00:07:43.520> a<00:07:43.680> difficult<00:07:44.000> time

you're likely having a difficult time

you're likely having a difficult time
with<00:07:44.400> right<00:07:44.560> now.<00:07:44.960> And<00:07:45.120> especially<00:07:45.520> the

with right now. And especially the

with right now. And especially the
options<00:07:46.000> that<00:07:46.240> you're<00:07:46.479> having<00:07:46.800> to<00:07:47.039> stretch

options that you're having to stretch

options that you're having to stretch
these<00:07:47.599> areas<00:07:47.840> out<00:07:48.240> can<00:07:48.479> just<00:07:48.639> be<00:07:48.800> a<00:07:48.960> little<00:07:49.039> bit

these areas out can just be a little bit

these areas out can just be a little bit
too<00:07:49.440> challenging<00:07:50.240> that<00:07:50.479> they're<00:07:50.720> stopping

too challenging that they're stopping

too challenging that they're stopping
you<00:07:51.199> before<00:07:51.360> you<00:07:51.520> even<00:07:51.680> get<00:07:51.919> started.<00:07:52.319> These

you before you even get started. These

you before you even get started. These
will<00:07:52.960> allow<00:07:53.199> anybody<00:07:53.520> to<00:07:53.759> get<00:07:53.840> started<00:07:54.240> and

will allow anybody to get started and

will allow anybody to get started and
then<00:07:54.560> of<00:07:54.720> course<00:07:54.879> progress<00:07:55.199> from<00:07:55.440> there.<00:07:55.680> If

then of course progress from there. If

then of course progress from there. If
you're<00:07:55.919> looking<00:07:56.080> for<00:07:56.160> a<00:07:56.319> whole<00:07:56.479> program<00:07:56.879> guys

you're looking for a whole program guys

you're looking for a whole program guys
where<00:07:57.360> we<00:07:57.520> walk<00:07:57.680> you<00:07:57.840> through<00:07:58.000> everything<00:07:58.240> I

where we walk you through everything I

where we walk you through everything I
do<00:07:58.800> but<00:07:58.879> the<00:07:59.039> science<00:07:59.280> back<00:07:59.440> and<00:07:59.599> strength,

do but the science back and strength,

do but the science back and strength,
you<00:08:00.000> can<00:08:00.080> find<00:08:00.240> them<00:08:00.400> over<00:08:00.639> at<00:08:00.960> athletics.com.

you can find them over at athletics.com.

you can find them over at athletics.com.
All<00:08:01.919> my<00:08:02.080> programs<00:08:02.400> obviously<00:08:02.639> as<00:08:02.800> a<00:08:02.960> physical

All my programs obviously as a physical

All my programs obviously as a physical
therapist<00:08:03.759> created<00:08:04.080> by<00:08:04.319> me.<00:08:04.639> If<00:08:04.800> you're

therapist created by me. If you're

therapist created by me. If you're
looking<00:08:05.039> for<00:08:05.120> more<00:08:05.360> videos<00:08:05.599> guys,<00:08:05.759> make<00:08:05.919> sure

looking for more videos guys, make sure

looking for more videos guys, make sure
you<00:08:06.080> click<00:08:06.319> subscribe<00:08:06.560> and<00:08:06.720> turn

you click subscribe and turn

you click subscribe and turn
notifications<00:08:07.360> so<00:08:07.440> you<00:08:07.599> never<00:08:07.680> miss<00:08:07.840> a<00:08:07.919> video

notifications so you never miss a video

notifications so you never miss a video
when<00:08:08.240> we're<00:08:08.319> putting<00:08:08.639> out.<00:08:08.879> I'll<00:08:09.039> link<00:08:09.199> two

when we're putting out. I'll link two

when we're putting out. I'll link two
more<00:08:09.599> here<00:08:09.680> that<00:08:09.840> I<00:08:10.000> think<00:08:10.080> will<00:08:10.240> be<00:08:10.319> helpful

more here that I think will be helpful

more here that I think will be helpful
as<00:08:10.720> well.<00:08:11.199> See<00:08:11.360> you<00:08:11.520> soon.