00:00okay so let's get moving come forwards on your chair make sure your feet are about hip width
00:21apart and just think about balancing your pelvis so that you're not slumping but you're also not
00:27sitting too arched think about balancing your pelvis you might think about lifting up out of
00:32your hips a little bit maybe widening your shoulders and maybe lengthening the back of
00:38your neck you might also like to take a breath in and then breathe out we're going to start with
00:47a forward flexion so everybody rolling forwards just taking your arms down towards your feet
00:53feeling that beautiful flexion stretch through your low back you might feel it in the back of
01:00your shoulders come back up tall you're going to bring your hands behind your head and we're lifting
01:08into a thoracic extension so this time try not to arch your low back think about stretching through
01:14your mid back and come back to your mid position take your arms out to the side take your arms up
01:23tall above your head you might have your palms together if you can see if you can make a flame
01:28then you're going to stretch to one side come up tall and you're going to stretch to the other side
01:41you
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