okay Lauren I'm going to have you roll off the roller to one side and just lie back on the table and just take a moment right take a moment and assess what's going on in your body get a feel for how this feels as we come into the home stretch how we doing I'm doing great I feel a lot better awesome awesome lift your head up just gently relax I go into a series of neck stretches now and this is a good time for you just to chill out and relax but before I let you do that I just want to find out about about your day your routine with dance because it's seems our focus is going to be initially on that recovery from dance right so how many days a week are you dancing I would say about three to four days in the week three to four days in the week great so you have three days off from dancing right right and then we can filter we can start to filter in some stretch routines at home you know small routines as well as coming into the studio would be ideal on an off day right so that because on those days that you're dancing it's intense and then we're using stretching as your recovery mode just let your head relax chin to chest going to take you into a nice stretch forward flexion Rel someone of that tension going down the back of your neck how does that feel great excellent and a little press into me and relax so what are your thoughts about coming in on a day off um that would probably be ideal yeah awesome great