we're going to sit kind of so the front corner of the chair is in between the thighs okay in that orientation so front corner in between the thighs and then you're just going to reach one hand across to get that chair back and we're going to use that arm and shoulder we're just going to drape over it this this other arm I can hang across in front i could push on that chair back i could drape it over that's going to where I put that elbow where I kind of turn the ribs maybe I roll towards that arm it's going to move where I feel that stretch i could place the fingertips on the underside of my head and really work that elbow away from the chair back and maybe feel like I I get folded over that arm oh my gosh I don't even know I could bend this foot much but a nice side stretch there keeping that hand on the chair we're going to reach this other hand under the chair back this one's going to pull that back hand's going to push okay just to the point where you feel yourself put in some direction of rotation and again where you can kind of start to play a little bit with how you work the power pads and the direction you get moved up into your spine and your rib cage just take a couple of breaths once you find kind of the lines of tension pull and effort that you want to work with today and then you're going to let that go we're going to come up and place our knee on the chair and then spin so the foot comes up onto the chair back and then we can play with how much we want to bring the pelvis back towards that heel if we want to reach and place a hand on that foot or chair back bring in some extension if I want to hinge and sit back and then work at bringing the torso back up but keeping the pelvis back where it is okay so you can work with the tension in your quads where it feels usable and useful for you okay we're going to keep that knee on the chair but bring the foot off and tow heel out to the other side so now I'm in this kind of scissor or sorry wide leg position and we're just going to reach out towards that knee that's off the chair and then come back up reach out towards that knee that's off the chair and come back out i've kind of got my uh shin and foot facing away from the chair so I can like lead with that knee you could play with where you put that foot and knee so that you get into some different angles of that thigh and the hip on the chair okay and then come off that we're gonna sit and flip oursel around onto that other side i don't know i'm just loving using the chair for stretching stuff sometimes you don't want to get down onto the floor and I notice now more that I have three cats if I get down on the floor and I'm wearing anything other than white I'm hooped i have to change so I've been using chairs a lot more okay you're going to reach across give yourself a half a hug and then start to play with you know where you want to get your chest where you want to turn your sternum so that you start to drape over that arm you can use that other hand on the chair back you can work it kind of in front and then overhead use the hand on the head kind of use the arc of the elbow to start to facilitate some different sensations i will also say like where you put the hand on the chair changes things also like my hand up here you know supports that rib cage differently than my hand down here so play with like the hand placement it's also going to change things if I flip my grip okay then we're going to come up keep that hand on the chair bring the other hand on you're going to pull and push to start to bring some rotation into the spine again where you put those hands to pull and push kind of changes the direction that gets put into your spine and your rib cage so play with it and then even play with you know working your fingers and the power pads on that chair in some different ways till again you find something kind of useful and usable for you take a couple of breaths and then we're going to come out come up to standing bring that knee onto the chair and then I just kind of spin myself so I can get that foot up and it could be that like I've got the top of my foot maybe you wedge the ball of your foot again both of those like this puts a lot more tension into the quad before I even start moving so play with kind of again what feels workable usable and useful for you maybe bring the hand back press off that heel okay then we're going to take that foot off the back of the chair slide the foot off the back spin around so that that legs off the back we're in this kind of V and then you're going to use this side to kind of bring you in on some different angles but still work that power pad of the foot that's in the air and not touching anything because when you come up I can use that power pad in the air to help me versus like pushing with this leg does that make sense you can kind of use this sense of kicking in the air with the power pad and then toe heel bring yourself up to standing okay walk the feet back i'm going to bring the forearms onto the chair you could have the palms down or you could interlace the fingers you could make fists and we're just going to rock the hips back drop the chest rock back forward maybe even the um elbows come off the chair again play with kind of the grip we're just wanting to get some length in through the lats i mean that side bend that we did on the chair side stretch helped with it and then bring the hands to the seat of the chair you're going to press up rock the weight back into the legs and just roll yourself up let's inhale reach those arms up maybe palms come together one more time inhale up palms come together wrap them around give yourself a pat on the back