okay as promist here is what you're going to work on this week using a hand towel so you can use one chair or you could use two chairs I'm going to show you two different ways to um approach this some of you will be able to do both some of you um will find one or the other works best so hand towel is going to come over the ball of the foot now I can keep my other leg supported on um a chair and then what I'm going to do is start to extend out press out that leg think about staying nice and Tall keeping my chest lifted I'm going to go to the point where I feel a uh stretch if um um I get and I can straighten my leg and I don't feel a stretch I need you to choke up on the towel and add more resistance with your upper body so that your lower body has to work a bit harder you can also then think of super gluing your belly to the thigh which will take up slack along the back line so that you get into a position where you feel the tissue somewhere along the back of you under load or tension under a stretch sensation okay so we're just going to go here and here okay now if that feels like relatively easy you can get rid of the chair and we're going to work from here to here which again some of you might need to not have the foot on the chair in order to find the load into the tissues and things to come under tension so we'll inhale and fold up into ourself and then exhale and let a reach up think of reaching the heel out right from your butthole as best you can keep the belly and the thigh meeting one another that'll put the back of you under more tension if I stay up here and stretch the leg out I can avoid the stretch so it is key that we super glue these guys together and keep the tension on the towel so that my torso comes with me you can see my legs like trembling okay so those two options with the tea tow around the foot we could also do it where we use the second chair we place the tea towel around behind the thigh here and it's the same thing where we're straightening out but now instead of reaching from the foot with the te towel we have it behind the thigh everything else stays the same I could keep my foot on that chair so for some of us this anchoring of the tea towel is going to help us get the stretch sensation somewhere along the back of us um more than having it on the foot and again we can use the chair or I could be free floating here as well it'll be work your upper body is working your grip strength is being challenged here um so give those two uh I try I just demoed on the one leg once you do one side be sure to just notice what you notice it can be really interesting like we did this week where then you put both legs out and you might have a sense of feeling like one leg is longer than the other and then we you go ahead and do the other side okay have fun with it we'll see