 Okay, so This exercise can be one that will inhibit the front of this thigh It'll inhibit not only sevens, but Rectus femoris. You okay with me touching you? So there are three steps to this first one is I need to establish position position of this rib cage So what I want you to do I want you to exhale and I want you to find your back Find my hand in the table get all that air out. Keep going keep going keep going keep going keep going See all that extra area you got Keep going see okay pause. Don't let your ribs come up take a breath in There you go exhale and just try to relax try to hold that position in there that's step one step two You're gonna push down into the roller with this leg just slightly And we get a little bit of reciprocal inhibition if you've learned that yet And then step three Let's pick this knee up You're gonna inhale and straighten Exhale and bend Exhale get all that air So just keep rotating through all three steps find your back push into the roller exhale bend Inhale straighten Exhale bend find your back Push into the roller I want to make your neck look a little bit better so check your head up World's Office pillow congratulations Like a good sign like your mom's making clean your room Switch sides because you're blocked on both sides. So I want you to do both sides So again press down As if I'm a back. Let's pick this up first You're gonna exhale Find your back Find this back more than the other one. So exhale find that left back There you go Now we're gonna push down with this leg just slightly you're gonna inhale straighten exhale Keep going keep going. Yeah tons of air. Yeah much of that full exhale helps keep your position Right keeps the ribs down and it keeps the butt tilted back. Yes But tilted back yeah, but tilted back So Then the diaphragm and the pelvic diaphragm can Oppose each other and then take a good breath and when you take a good breath your body can relax His breathing is your most important input If you're only one-sided like if your right leg can add up, but your left can't I'm going I could still give you this exercise because you could still be stiff here But all I'm gonna do is I'm gonna find that left low back And we're gonna push in with the left leg and we're gonna keep this one up with the right leg Right, but I'm not gonna do both sides. Okay for a reposition. Does that make sense?