So the stretch exercise then what we're looking at now is you're looking to stretch all this tight tissue in through the back of the neck. We talked before about being hunched forward like this, the tissue has to grab in order to protect itself. And then if it's grabbing in through there, which you can see our draw a little imagery here, all this tissue is is what's grabbing and contracting in through there. So what we're looking to do is to help stretch or release the tension in that tissue when you're when you're doing that, but also remember, we set up about things getting short and tight in through the front line of the body as well. So you can see in this, this middle image here, the all this tissue that's in the in the front of the neck here, and the cube getting kicked off, that's seen through the front there, that is going to tighten as well.

So we're looking to interrupt this pattern of, of both of those in order to help so this exercise seems really simple as a stretch, but you need to listen specifically to the guidance there because a mistake that people do is they're they're trying to stretch around C seven in through here, but what we want you to be thinking about is being at the top of the spine in through here, and that you're actually stretching from that component at the top in between the two is not reaching the neck at C seven, which is at the base of the spine because you're already doing that during the day. So we're looking to lengthen the tissue, but we're not straining the tissue. This is old paradigm idea of kind of fitness stretching exercise stretching that it should kind of be painful in some in some weird way. But it's not a now new research is showing that we need to be holding the stretch for even longer if we want to be affecting the actual system so seems like a simple stretch but to follow it specifically, be aware of any certain areas that are tighter for you.