 Hi, thank you for joining me here on Nursing School Explained and this quick stretch video that's intended to help you work a little bit the kings out if you've been sitting down for a long period of time to study. And really I recommend that you get up at least once an hour and do a little bit of stretching just to keep everything moving and also it'll help you with keeping the brain active by giving it some rest. So when you're sitting here, you can just stay on your chair, scoot your bottom back all the way. The chair sit up nice and straight, maybe close your eyes for a brief moment and just tune in on into your breath. Take a nice deep breath in through your nose and then open mouth exhale. One more time. Deep breath in and let it out. One more cleansing breath, inhale through the nose and let it go, gently open the eyes, interlace the fingers in front of you, turn the palms inside out and inhale the arms overhead. Now you might want to come off your support here, the thumbs come to touch and the palms of the hands are parallel towards the ceiling. If the arms don't straighten here and you can bring them up to next to the ears, you can keep them wherever you need them to be and then eventually just work in your way up, lengthening the spine here, imagine somebody's pulling you towards the ceiling. Take some nice big breaths and let the arms burst open, take a nice wide shoulder stretch here and then interlace the fingers the opposite ways and now probably your non-dominant hand will be on top, palms turning inside out, inhale the arms overhead one more time, thumbs come to touch, hands are parallel towards the ceiling, lengthen here, the shoulders imagine somebody's pulling your arms up towards the ceiling, take one nice big breath and then exhale the arms out to your side. Inhale the arms overhead one more time and this time turn over towards your left side, place the right hand on the outside of that thigh and maybe the left hand can go behind your chair to help you get some leverage into the twist here. Have both feet firmly planted on the ground and use the feet on the hand here as leverage to twist over, maybe looking over that right shoulder, slowly breathe and then slowly release, inhale the arms overhead again, exhale, twist towards your left this time, again with the hand on the outside of that thigh, the right hand behind you on that chair, inhale, lengthen the spine, firmly ground the feet and then look over the left shoulder into your twist and then slowly release, interlace the fingers in front of you one time, this time keep the palms facing you and lengthen the arms away from you, imagine that your hands are in a in a finger track here and then round the spine, so where you really let go of the upper back and bring the chin towards the chest and then imagine your fingers are interlaced in that finger trap and pull them apart but don't actually pull them apart to slow the chin towards the chest and feel the stretch in the upper back here, couple breaths here and then slowly release and come on up, let's come to standing now, either use your chair or put it up to the side and we will take a nice big inhale over here and then hold on to the right hand with the left wrist and step the right foot behind you for a nice side body stretch here, inhale come back up, left leg steps behind the right, right wrist grabs for that, right hand grabs for that left wrist bending over towards the right side here, slow big breath and then interlace the hands behind you here, pull the knuckles towards the ground and really let the chest and the front open here, you can also put one ear to the shoulder to kind of release the neck, gentle movements listen to your body, when the ear is over towards the left side, actively pull the right shoulder down towards the ground and feel the opening in the neck here, always be careful and gentle with yourself and only go to the degree where you feel the sensation but never any kind of pain and then slowly let that go, let's take a wide step here, so you're kind of in a wide step and both feet facing forward, have your chair in front of you and then just fold forward here with the hands resting on the back, stretching out the hamstrings here, so my left foot is in front now, if the right foot doesn't want to plant completely you can bend that back knee, just kind of breathe into the back here and the leg and then set that right foot forward to meet the left and the left foot back and now release down again, keeping the spine nice and long and look straight down at the ground, breathing again into the hamstring here, take another nice big breath and then step that left foot forward to meet the right and both of these back now so that the hips are about 90 degrees, the head can kind of just relax here between the shoulders feeling the opening the shoulders, if this is a little too much you can always put them up higher or put them against the wall, sometimes that works too, just go to again whatever feels comfortable for you and then slowly come on back up, set that right foot in front again and the left foot behind you and keep a bend in that front leg now in that right leg, inhale both arms overhead and then place your right hand on your right hip and lean over towards your right, stretching on the hip flexors here, if you've been sitting down for a long period of time it really helps to loosen those up, then relax that left arm down, step the left foot forward, right foot back, have a bend in that front knee, make sure that the knee doesn't come beyond the ankle, inhale all the arms overhead, lengthen here and then left hand to the left hip bending over towards that left side here, take another breath here and then inhale and press the arms back down, let's do another little shoulder or back opener here, so just inhale the arms to your side and look up, engage the area between the shoulder blades and the spine and let the edges kind of fall back and then on the exhale round and bring the hands together in front of you, let the chin again come towards the chest, inhale open back up, exhale hands come together, one more time, inhale and exhale, now let's take another seat here, this is a very quick stretching routine that you can do at any time and you can always add on any other stretches but it just feels nice to get moving, get the shoulders moving, open up those hips and back if you've been sitting down for a long time, thanks for watching this video on nursing school explained and look for the other resources in the self-care section here on my channel that you can stay fit and limber and ready to study, thanks for watching.