 Hello Hyperledger Global Forum attendees, my name is Jen. I'm the founder of Vertical Method Posture Fitness in San Francisco and I have designed a posture break for the blockchain community to stay healthy and active throughout the conference. When you take a break during the conference make it a posture break and together we'll make an effort to circulate, regenerate and align your body. Well Hyperledger Global Forum attendees here we are ready for our posture stretch and I would like you to have two things. Two props. Prop number one a wall. So find a wall where you have some space where you can have some space to really extend your arms out. The other thing I'd like you to have is a belt. So it could be a leather belt, it could be a yoga belt, any sort of belt it doesn't really matter. I'm going to use this soft yoga belt but whatever you got whatever you can find and it should be the length of if I were to measure it across my chest like armpit to armpit here that's about how long it should be. So wall belt and we'll get started. Hi first thing we're going to do is a hip stretch. So I want you to measure two feet off the wall heel to toe and heel to toe front foot off to the side back foot right next to it knees over ankles then we're going to line up your hips your ribs your shoulders and the most difficult one your head. Tuck the chin feel length through the back of the neck and length through the low back. Press into your heels and feel how you activate the back body. We're getting some circulation through those big glute muscles. Walk the feet together. Now find your balance press one foot into the ground while the other knee comes up ankle over knee and then we're going to take your head and shoulders off the wall press your hips into the wall press one knee away and you get a stretch through one side as you ground the other side. Keep your chest lifted and then we'll do the other side come on up bring that foot down find your blocks stack those blocks and your blocks are your hips your ribs your shoulders in your head other side press into the heel of the standing foot and bring the opposite knee up ankle over knee then ground yourself by pressing into that standing leg push your hips into the wall push the knee down chest stays open one side will always be tighter than the other one side will always be more stable than the other that's normal come on back up widen the feet again okay that's block one onto block two now i'm going to use the belt to find your posture shelf yes your posture shelf it's a shelf through the back of your ribs where you can feel how your posture just slides into place when it's in place so this is how we're going to find it we're going to take your belt and we're going to put it on like a backpack right over your elbows then i'm going to have you at the top of your arm where your arm fits into your shoulder socket i want you to externally rotate and then hug the elbows towards the side of your body hands are in front and this is what it's going to look like from the side as you press into your heels i want you to send the bottom of your ribcage back into the belt so that it feels kind of tight so again a lot of people we kind of stand with our legs locked and forward but when you shift the back of your ribcage into the belt you create a shelf that your shoulders can slide right on to so now we're going to practice some mobility using your posture shelf so back to the wall always building one block on top of the other so we already did our hip stretch so find that position hip shoulders head and then get the feeling of the posture shelf so slide that ribcage back to the belt tightens and then we'll lose the belt lose the belt so we can do our mobility exercises so lengthen through the low back we're going to open and send the pace of that ribcage back and close and again you can keep the belt on but i think if you get the feel for it you don't have to and then we're going to go into these two 90 degree angles with our arms and try to keep again you might really release your ribcage but imagine that belt send the ribcage back it really lengthens the low back and then we're going to close we'll try it again not easy to do extend the arms bend close working that posture shelf so you're going to send that ribcage back go ahead and extend the arms out bring it back to your 90 degree bring that ribcage back now you do as many as you can you want to feel how you're lengthening the back body activating these muscles they get quiet from your desk posture pressing into your heels re-energizing this kinetic chain get the mobility through the arms and you'll feel those back muscles activate you can bend which is a little easier or straighten reactivating that kinetic chain all right onto shoulders so overactive pec muscles create underactive trap muscles so what we're going to do is we're going to reverse that using mobility so back to the wall two feet three points of connection always start at the base with your hips then find that ribcage so challenging get your posture set shelf send the ribcage back to the wall shoulders and head you got your three points of connection so what we're going to do is we're going to go ahead and open up those arms just right where we left off we're going to reach up and try to get your thumbs on the wall now shrug your shoulders as high as you can and feel how you lift your shoulders right off your ribcage then exhale and drop them down from here we're going to do our next mobility exercise for your shoulders i need you to take off your watch if you have a nice watch because you will scratch it and we're going to externally rotate top of each arm keep the chin tucked push into the heels get the ribcage back you're going to make a snow angel and you're going to reach all the way out now as your hands go up and over shoulders down and then all the way back around so i do feel that the back of my wrists are touching the wall reach now as you reach your hands overhead this is where it's challenging your shoulder are going to want to come yet with you but you're going to send them down as your wrists go up and you will feel these muscles activate this is so important actually activation through the back body will help to release the pec muscles we're going to do two more so you have your external rotation tuck your chin best you can and press into your heels keep that back body active find the ribcage send it to the wall as you go up and over last one such a good one but don't just start with this one you want to start with your hips go to your ribcage and then get to your shoulders okay time for our fourth block of weight the head we want to lengthen the back of the neck just like we've lengthened the low back this is what we're going to do put one hand on my chin i'm going to send my chin into the back of my neck and lengthen the low back and when i do push my heels into the wall at the same time so i get length through the low back and the back of the neck i'll move this arm out of the way so you can see exhale length through the low back and through the low back in the back of the neck and again if you feel some tightness here well this good that we're working on this muscle down here when you strengthen the opposing muscle group you will release some of the tightness so one more time exhale i'm going to lengthen the low back and the back of the neck together something the top of my head up and my chin in one more time top of the head goes up chin goes in length through the back of the neck and the low back at the same time as the conference goes on hopefully you can jump right to this combination find that posture shelf and here's our combination have you walk your feet together and you're going to bring up one knee ankle over knee then we're going to do your hip hinge exhale superman hand goes up back to the wall find those three points of connection bring that rib cage back and then we'll do our snow angel all those are gonna do it again exhale superman hands go up remember shoulders are down back to the wall and we'll circle around we'll do the other side always starting with that posture shelf ankle over knee a little hip hinge draw the shoulders down as the hands go up into your superman position length through the back of the neck and the low back back to the wall circle around and the elbows hip hinge shoulders go down as the hands go up exhale reach into that superman position realign on the wall and our last one exhale as you send your shoulders down in your hands up superman circle back around when you're done you'll hip hinge bring yourself up off the wall press into your feet and feel how you stack each block all by yourself pressing into the ground keeping that nice strong back body and open chest my posture break is available to all attendees of the Hyperledger Global Forum and i will be available for questions throughout the conference June 8th through 10th