Hip and Shoulder Tower

Hi. I'm Trent McIntyre. Welcome to Tower for hip and shoulder balance. So we have two different setups today. We have one setup with regular springs and straps, and another setup that has Arcus, a piece of equipment that I've developed that works beautifully with the tower. So we'll get two different ways to do the same exercise as we go through.

So if you don't don't have an arcus, you can follow over here and if you do, you can follow over here. Left it started by facing the tower. We'll do a half rollback If you have the straps, you'll just slide your hands through the straps so they kind of cinch onto your wrist. And with the arcus, you'll just hold on to a narrow grip. Souls of the feet together.

Just find a nice vertical spine so you have even weight on your hips. Nice relaxed shoulders. Take a nice breath in through your nose there. And you're just gonna roll the pelvis about halfway back just to start to get the pelvis to roll off of your femurs. Nice job. And just hold it there.

Take a nice full breath in like that. And you're gonna curl curl forward nice and easy, fine vertical right up on your sit bones. Easy collar bones there. Nice breath in like that. And here we go.

Pelvis rocks back. Go halfway down. Let the arms escape the neck, escape the shoulders, reaching forward, full breath in like that, and just exhale the deep in the ab connection, curl forward, rocking yourself back up to vertical. Nice, easy collarbones. Just let them rest right there.

Nice breath in there. And again, rock the pelvis back about halfway down. Good. Now, stay there. Just take another breath like that.

And let the knees kinda hang open a little bit. The hips are easy. Take another breath. Give yourself a chance to get even a deeper round shape without putting a lot of pressure. Just finding some room to warm up.

Nice full breath in like that. And then curling forward there. Right back up on your sit bones, easy in the hips, knees real heavy, two more, and rock back through the pelvis, curl about halfway down. Keep sending energy through the elbows so the arms reach away from the shoulders, and the shoulders reach away from the neck. So you have room to breathe and room to move the ribs and neck.

Nice breath in there, and then curling forward. Take your time. Nice and easy. Find vertical, last one right here, inhale prep exhale, rock that pelvis back off of the femur, heavy knees, arms long, shoulders away from the neck. Beautiful. Nice breath in like that. And then curling forward.

Nice and tall, sit bones down, head floats up like a hot air balloon. Nice. Let's change to straight legs with them being parallel about shoulder width apart. Just relax the feet for now, so we're not pointing them or flexing them hard. They're just hanging out there. Arms reaching along here.

If you have an arcus, you're going to let your arms go a little bit wider. Take a nice breath in like this. And you're gonna roll back in three sections. So divide it out in three parts. Pelvis rolls back one part and then you're gonna hold it for a breath. Good.

And then the second part. Breathe in there. Your third part, don't let your lower back touch, but get real close to your lower back. Good. Inhale like that, on the exhale, you're going to curl forward. Come right up on your sit bones and on purpose, flex those feet back.

Pull the toes way back towards your face. Find vertical. Good. And then relax the feet and roll back in three sections. Pelvis rocks back one. Hold it there.

Breatheel roll back two. Send those legs away from your pelvis. Hold it there. Breathe in. Third section, pull the pelvis away from the femurs. Just shy of the lower back touching.

Take a breath in right there. And then curl it forward. Find vertical. Through the spine, flex the feet back, driving those heels across the mat. Good. And again, relax the feet.

Roll back one. And roll back two. And third one here. Good. Full breath in like that. Curl forward.

You're gonna flex the feet here at the top, driving the heels, heavy collar bones. Good. Last time, relax the feet roll back in three sections, pelvis rocks back one. Full breath there, and two. Beautiful. One more.

Almost of the low back three. Full breath in like that. Increase the curve gently to come up. Keep those abdominals narrow. Trent the sit bones, tall in the spine, flex the feet back, driving the heels across the mat.

Good. And then relax the feet there. Good. If you have the arcus, you can allow the hands to go a little bit wider, which is gonna give us a little bit more feedback to the thoracic spine. We can open that up and create similar room. So full roll down here.

So inhale, just feel the collar bones rest, exhale rock the pelvis back, and let that lead your spine all the way down, legs are heavy, feet are relaxed, all the way down to the head. Just stay there for a moment. So you can get a sense of what that feels like on the mat, a sense of the springs in the arcus, allowing the arms and shoulders to escape the neck gently. Take a full breath in like that, and then your exhale is going to bring you up. So lift your head easy, drop the ribs through to the basement, keep curling up, and find your sit bones nice and tall, feet to stay relaxed. Beautiful.

Take a breath in like that. Here we go, pelvis back off the femurs. Keep those thighs parallel, so you're not letting them roll out. So you're not getting into squeezing in your butt. You're just keeping those parallel. Beautiful breath in here.

Stay here for the exhale. Allow the arms just to reach long. Another breath in there. Start with the exhale. That lifts your head.

That drops your ribs to the basement. Keep narrowing the abdominals to bring it all the way up. Nice job. Find to sit bones. Good. Nice and tall. Full breath in like that, rolling all the way down.

We're gonna add on. So come on back the same way to get down there. Good. Now while you're here, If you have the straps, your palms will face in towards your body. With our case, you'll just keep holding on to the wood. We're gonna inhale and slide the shoulders up toward the ears. You bring them up.

So you really elevate the shoulders, and then exhale let the arms and shoulders get pulled by springs in the arcus so they come away from the collar bones away from the neck. Two more like that. So that lifts up on the inhale, exhale, reach it away. Good. Inhale. Glad it up. Reach it away.

Hold it there for the next breath in. See your exhale starts, then the head lifts. Your ribs drop down. Keep rolling up to find vertical. Good. Nice and tall.

We're gonna add the feet here. Just point your feet down away from you, rolling back all the way here. Get those feet very active now. So we're actively pushing the feet in one direction while you pull the pelvis from the other. So even as you roll down, the feet are still pushing away from you.

So you get that extra ankle length to help pull the femurs and thighs open. Good, gliding the shoulders up three times. Let's inhale, drum up, and then go down and away from the neck and shoulders. And again, glide it up. Listen to your body for the range. Don't force anything to move, but just let it glide.

One more up. And it glides away. Inhale there. Use the breath to let the head float up. Drop the ribs down. Comes all the way up.

Flex the feet for a set. Keep them flexed pulled back very strong the whole time. Here we go. Pelvis rocking back. Roll it all the way down. Beautiful.

Three glides. Here we go. Inhail, glided up and glided out in the way. Good. One more time. Glad it up. All that exhale out. Hold it there for the inhale.

Use the exhale first, then the head lifts, curling through. Keep those feet flexed the whole time. Nice and tall. Good. Now, just relax the feet for the last set roll all the way down. Starts the same, but we're gonna add on some bonus arm work here. So now we're gonna pull the arcus and the straps towards you. So on that exhale, let your elbows go wide.

And if you have the arcus ideally, it touches lightly at the bottom of the ribs. Inhale all the way straight. We're doing five. Here we go. Good. You can pull a little bit lower just so it just touches the bottom rib.

That kind of gets the whole shoulder girdle in in the right place for you. Nice. Good. You got it. Finish your fifth one here.

Roll it up, pad first. Find vertical. Good. Rolling down faster, pulling faster for the last set. Here we go. All the way down. Pulling one, and two, and three, four.

Nice. Five long arms, take a breath there, use the exhale to float the head, drop the ribs to the basement, bring it up. Nice, and relax there. Good. We're gonna change to oblique reach here. So we're gonna have your right hand on the center of the arcus.

You'll put your right hand in both straps. You can go all the way through and grab on to the thread. You got it. Good. So your left arm's reaching underneath the arcus or underneath the straps, your inhale like this.

On your exhale, you're gonna twist to your left and tip over onto your left hip and see if you can touch the floor with a really long spine there. Beautiful. Breat in while you got it there. And then exhale come all the way back up. We'll just reverse that pathway. Hand comes back underneath the arcus and strap.

Any inhale prep? Exhale. Take a little rotation and then dive over. Reach and find. Nice job. Keep the abdominals narrow.

Help us alive and bring it all the way back up. Good. And let me help prep exhale. Rotate and lean. Like you're leaning out of a canoe into the water.

High five of fish while you're down there. Come all the way back up. And center. Good. And again, inhale there, exhale, turn. Dive out of the canoe.

Breat in while you're there. Nice job and all the way back up. Changing sides left hand on top or through the straps. So you have two springs and one hand. Yep. Right hand underneath.

And take your rotation. So you have that rotate. Tip off into the one hip. Right hand into the water. Breathe in while you're there.

Come all the way back up. And just make sure you have the legs about shoulder width apart. That'll give you some rooms when you're tipping off. You still have a nice base of support that if they're too narrow to feel a little too wobbly. Rotate. Tip over onto that hand.

You got it. Put that hip come up right off the mat on the left side and then return. Good. Inhale prep. XL turn to the right. Over left hip. Tip off the mat a little bit. Good. Breathe wire there.

All the way back up. You got it. Return to home. Good. And again, inhale prep, exhale turn and dive. Nice job. Inhale while you're there. Xhale come all the way back up.

Nice. Rest right there. Good. We'll go one strap in each hand. And then for the arcus, you can leave it right there. We're gonna hook this here. We're gonna hook this here and you'll take your hand through there.

Let that cinch around and cinch around. And then for you, you're gonna walk way back. So you get a pretty good distance back. You wanna walk a little bit further back so you get some snug springs. So knees are bent, feet are on the mat, and you're gonna lean back about halfway down with a really neutral long spine.

So we're trying to get your full length in your spine. I is reaching up over the tower there so you get that whole upper back is real long as well. Exactly. You're gonna keep your straps still and you're gonna keep the arcus still. And what's moving is your spine. So the pelvis leads in the exhale, and you're gonna curl through and around your spine, keeping the arcus still keeping your straps in a space hold. Let your eyes come all the way down so you're looking down towards your pelvis.

And then you go tail to head back to your start position, that neutral. Exactly. Keep this right here. Keep the straps in a space hold, and Trent your spine moves. Leave at the pelvis.

Here we go. We're off that back. Sync the ribs back down behind you. Eyes come down towards your hips. Good. Inhale. Tail first. Find that long spine on the diagonal.

The arms reaching forward with the arcus, forward with the straps. And again, pelvis leading. Curle it back. Nice job. So you're trying to carry as much space between you and the arcus as possible.

Good. Tail the head and bring it back up. Good. Keep his arms reaching forward. Way out of there. Yeah. It feels better that way. And pelvis first.

Here we go. Good. Reach those arms forward, pull the ribs back behind you. So if you have those straps, you're gonna go this forward and this back. So sync back through here. Yes. Good. Two more up through neutral on that diagonal.

Arms reaching forward. Okay. And then curl it back. Arms reaching forward. Yeah. One more time. Tail to head, inhale to bring it up tall.

Keep those arms reaching forward. You got it. We all need teachers in our life. Me, especially, and come all the way back up sitting tall. Good. Just rest yourself coming forward.

Take a break there for a second. Good. So the same setup for the next one. We're gonna do a little oblique twist. So find your half lean first.

And you're gonna bend your left elbow and lean out of the canoe again, looking over your shoulder into the water. Exactly. You got it. Come through center. Stay on the lean. So you're not gonna sit up again. And then over to the right.

So you can over, look over the shoulder, over the hand, and come back to your center. Good. You can come a little further up. It'll feel a little bit juicier there. Yep. And then shift and just let the arcus kinda tell you how to twist there. Exactly. Through Trent.

And to the right. Inhale through Trent, exhale to the left. Good. Through center. Not a huge twist, a little bit more of a lean, less of a twist. Good. I'm gonna travel. Yeah.

Remember those fish you high fived earlier? You gotta go back and say hi. Left side over. Beautiful. There you go. Through the center.

Right side over. Banana elbow. A little bit on that side. Good. Good. Two more each side. Over. Long. Yes. Good.

And over. Take that elbow over. Look over into the water. You got it. McEntire Trent, left. Nice job.

Trent. Last time to the right here, bend the elbow. Look it over. Find the middle, hold here, take a breath, and then go ahead first and just round yourself forward. Relax tall on your spine there. Nice job. Let's change the feet and straps. Take this.

So if you have the arcus, we use two straps. And these happen to be good citizen straps, which make specific straps for arcus. If you don't have these, you can use whatever strap you can attach to the arcus. These just make it a little more convenient. So you just use your regular straps, put on your feet there.

Go and line you back. You can get your own feet in, but I'm just gonna show you we'll thread the straps so that each foot has a real secure setting. Good. Now if you don't have an arcus, then you're gonna hold on overhead. You'll use the uprights to give yourself a little bit of stability, especially with the heavier springs. With the arcus, you're not gonna hold on.

The springs get dispersed a little bit differently so you don't have to brace with the shoulders a little more as as much. Bring legs up a little higher to start. Just go straight legs and parallel to begin, and you'll have your legs apart about hip distance or so apart. Good. So we do a bend and stretch here. The legs won't touch, but you're gonna try to get them to bend equally coming in flexing the feet.

Press it out. You're gonna point those arches over the straps. A good. And again, flex it in. Good. And drive it out and push the feet over the straps. Good. In terms of alignment in your body, if you're working without an arcus, let's have your hands a little higher on the bar there.

Give yourself a little push into the bar and let your tailbone come long on the mat. Yeah. Did you hear that your spine was like, thank you. And just to give you a little bit more options here, you could make this a little more challenging by just taking your arms up in the air. Just float up there that really makes the work have to go to the abdominals. Good. Keep going there.

So two good options. Good. Now if your feet get crampy on this or you get your calves get crampy on this, you can just let your feet kinda relax. You don't have to make them work each time you push out. You could down down level that a little bit if you want to. Good.

Let's call it out straight here for a second. Good. And then do three more together. So you bend in, flex. Excel, press it out in point.

Good. And bring it in. Beautiful. Nice and long. See how long the legs can get. Once they're straight, there's another half inch there to reach. Yeah. One more time. Beautiful. All the way straight.

Stay out there. Now you're gonna bring the heels together and externally rotate a little bit. Hold the heels together, bend and Trent. Flex the feet as you come in. And then you're gonna press it out. And in terms of the rotation, Just about half your full rotation.

I don't want you cranking your turnout to bend. Just some rotation, but not your maximum. About half. Good. Good. And with the arcus, you can add a little down press at the end of it there to help with those femurs come out of the hips.

Or if you're like me and your femurs live like up by your neck, you might need a little extra reach. Good. Flex it in. Good long reach. Use the feet to pull the shins, use the shins to pull the femurs. So you have a chain reaction.

You're using that kinetic chain to create the space in the joint as you go out. So it's not really a leg presses as as much as a joint opener. So those hips can be freed up. So just getting back to the theme what you're looking for here with that hip and shoulder balance. We want those hips to have freedom.

Yeah. Two more like that. Nice breath in this way. And Trent exhale reaching along one more time. Bring it in. And long. Good. Rest your legs right there for a second. Now we're gonna do an outer hip exercise here.

If you have the arcus, we won't make any changes, but if you don't have the arcus, you can use a strap and tie it around or if you have one that's already a closed loop, you can just wrap it around your legs before you put the straps on. So it gives you some resistance to work against. You get coordination points if you can do all that by yourself. So alright. So both legs go straight out to start, and you can use the same hand grip overhead there. Yep. Good. Now you notice we have about a a mid or upper calf placement for the resistance. So that's what you're looking for.

We don't want them to be so hard that you can't move your legs. So be mindful of that that you're just about halfway up your shins are a little bit higher than that. Okay. So we're gonna open the legs as wide as they'll go. If you have the arcus, you'll feel there's a there's a limit to how far that'll go and you're gonna dig into that limit. And for the band, you'll just feel when it gets thick. Listen to your body there.

Like a little bit wider than the shoulders, and then bring your legs together so you get zero resistance. Good. And then open here. So we're gonna ideally stay parallel to start with. Good. And then bring it all the way together staying parallel. Good.

So if your band gets slack when your legs come in, you can just go as far as you can before it gets slack on you. Exactly. Good. Okay. Now let's point the feet real strong. So we're adding that level. Mhmm. Press it out and bring it back in.

Now we're gonna exhale to press out five and right. Here we go. And all the way together and press it together a little bit if you can. Press it ouch two and bring it in. Good. Those feet pull the shins, pull the femurs. Yeah.

So you're not holding a shape of the leg, but you're using the feet to pull that chain reaction out again. Mhmm. Finish your fifth one here. Nice. So you can open like this just like this. It opens in parallel, but now when you close, we're gonna spiral and externally rotate to close.

Then internally rotate first Trent open. External rotate and close. Internally rotate and open. You can bring your legs down a little bit lower. Yeah. It's a little juicer down there.

Like, I know. That's why I was up higher. Turn out and close. Good. Spirelling to open. Spirell out to close. Nice job. Finish the one you're on.

You're good. That's beautiful. Bonus. Take a break. Let's let your legs bend in for a second. Breathe that for a second.

It's good. Good. So long elbows are next. So press your legs out all the way. We're gonna give another arm option if you have the arcus, which is just to reach your arms overhead.

So you went from that that ceiling reach overhead reach. And you might wanna go just kind of higher than the bar there. So you're you're not quite hanging back in the joint, but you have a little arm weight to work against in the abdominals there. K. So we'll start with the legs to your bottom, whatever your bottom is. Yeah. That's good there. Good. And if you have arcus, your bottom is can be a little bit lower than if you're just free sprung there.

So be mindful of that. And if you're if you're washing and you're wondering what the differences are, this one, you have a little bigger range. So don't go quite this low if you don't have the arcus. So long ovals, we're gonna bring the legs up first and we're gonna close them to push down. So we'll go inhale up, exhale down. Good.

Inhale up. Exhale down. Use the feet gently, but definitely keep those feet pointed. So those arches are reaching over the strap and the shins and the knees are working to help pull the femurs out of the lower back. Left that tailbone release over a cliff a little bit so the lower back can be long. And let's speed it up and comes up to down to up.

Good. Watch those that parallel. Do not let them turn out. Don't let your glutes take over so much. Nice job. Real smooth. Nice smooth, even motion.

Hold it down, reverse it coming up. Open. Stay parallel. Hop. Listen to your body in the spring, try to make them match it evenly as possible.

So both legs have a similar tempo, a similar timing. Check your neck and jaw. Make sure that you're not doing pilates from your jaw. Nice job. Keep that tempo.

Two more. Good. Bendon right there. Rest. Good. You can take the strap off your legs there and we'll slide these off. We're gonna go to some single leg work next. So I'm gonna take two of these straps off, and we're just gonna take the two straps, thread them through.

So when you put them on your feet, you have one behind the ankle and one around the arch secured that way. Exactly. You got it. So you wanna have your leg straight up to the sky and then check the spring tension. So if your if your leg being straight up for you is a loose spring, you wanna slide down to make that spring tighter. Now if you don't have this range of motion, then you might your your leg might look something like this to be at your top.

So whatever your top is, you just wanna have the springs slightly engaged to start. Good. You might wanna move down just a little bit more. I guess it's straight in the middle. Okay. Alright. So you have just a little Trent on the spring so your hamstrings can say hello.

Good. And Trent we do windshield wipers. So the leg is gonna come across the body, keeping the pelvis where it's at just the leg moves in the hip. Find that maximum range across the body, come up through center, and then it's gonna travel slowly out to the side. Exactly. You got it. Off through center. And we're gonna come across the body.

And what we'll do is inhale up through center, exhale to go open, inhale up through center, exhale to go across. Keep pressing across. Yeah. And open up through center. And have a little sense of that hip reaching down towards your other ankle. So the leg gets in the strap.

That same hip. We wanna make sure that that's not shortening up, that it's reaching down toward the other ankle slightly. Yeah. Just to give yourself equal room in your lower back there. Inhale up, exhale across. Good. Back through Trent. We do high circles here.

So let's cross the body. Push down a little open and around five each way. That's one. And here's two. And keep in the spring tension if you can. Three. And four.

Nice. Five and reverse it. And around. Get the left hip reaching down toward the right ankle. Good. If you don't have enough to do, you could always bring your arms up in the air and then reach them overhead again. It's good.

Good to relax right there. Bend your knee. Take a break there for a second. Yeah. Okay. Let's take a nice stretch across the body here. So if you have the arcus, you'll take the right hand on the outside.

Good. And just guide the leg across. And the leg can just hang on the spring your hand, you can just use arcus to support it. If you don't have the arcus, you can just grab the strap wherever you can reach there. If you have a hard time reaching that strap, you can always put on another strap that's lower to hold on to, like, an extra handle, kinda like a subway handle to kinda grab onto. I'm trying to keep your pelvis square though, so this hip stays on the mat if you can.

So you can kind of back out of us. It's just in the hip. Thank you. So keep breathing into that. We're gonna add a little flexed foot here. So drive that heel.

You got it. So it's actively reaching. It's not passively hanging there, but you're actively reaching through it. One more breath there. Return to center.

Good. So take this foot out. Other foot in. This is where we're glad we're not an octopus. We only have to do it twice. Okay. So let's find that little pressure down.

So you have a little micro spring pressure. Now that we're on the right side, you wanna make sure that that right hip is reaching down towards your left ankle. So the pelvis is square and there's no there's no side bending and that's that waist there. Okay. Windshield wipers come across the body, inhale come up through center, exhale to open away from the body, inhale up through McEntire, and across the body. And open. And across.

Okay. Don't forget you can bring your arms up in the air. You can reach them overhead. There's a lot going on, but if you want a little more sense of having to create a survival of the exercise where you react a little bit more organically, having the arms off the table puts a little more work into your abdominals Trent your pelvis. A little more unexpected responses along the way. Inhale through Trent, and open. Good. And open up through Trent. High circles here, five each way. Cross, push down, around. One. They're real high in the air, so bad. Real blow it all. Two.

Just let that hip glide. Lower back stays pretty quiet. The jaw is easy. Let that breath escape each time. Finish your fifth one and reverse it. So it goes open around one. And open around.

Two. Keep that right hip reaching down to the left ankle so that waist stays long. Good. Make sure the collar bones are easy. Finch your fifth one. Nice. Now, we're gonna go across the body for a hip stretch here. So you can take your left hand on arcus, keeping your hip down, keeping that right hip reaching down towards your left ankle.

Good. Listen to your body. So if you need to ease out of it, if it's too much, feel free to do that. Everybody on the Trent jealous that you're doing this and they're not. Keep breathing into that.

Keep pushing that right hip down to the left ankle. Good. And then add the foot flexing. So you're gonna drive that heel out. That's active. And if that means you have to back out of the stretch a little bit, that's okay too because I want you to feel like you really have that foot supporting the drive or the leg so we can free up the hips.

Good. And relax out of it there. Nice job. So both feet long underneath you here. Just stay flat for a moment.

What's nice after all that work is just to let your legs kind of flop in and out. So your toe your big toes kinda bang, and they go back and forth. And just so that the quads and the hamstrings are just loose loose meat on the bone kind of a thing. Good. And then just take one breath in while you're moving.

And then when you exhale, just let them rest right there. And that should feel good. Go. Just roll to your side to sit up for me here. So nice and easy. Good.

We're gonna do a kneeling cat next. So we're gonna make a little change here to the setup. So we'll take your arcus back up to your arm springs. Come on the inside here. So we'll kneel facing that way and you'll just hold on to the straps from behind exactly.

You're gonna get a little post up off straight arms and lean into it slightly. That's plenty. Then go tail to head and you're gonna curl the spine, round your spine into a ball. Exactly. And then tilt the head back out to neutral. Good. And then again, exhale rock the pelvis. If you have the straps, you can bring them a little bit forward so that the springs are a little bit off your arms.

Yeah. That's it. So they're a little more free there. XL the curl through it. Find that deep curl. Arms arms that are doing lots of pushing forward. Mhmm. And then tail to head.

Keep your arms pushing forward the whole time. Good. Three more. Round the spine, curl through, and then tail to head. Back out to neutral. Looking out on the table. Yeah. Good. Tail to head.

Beautiful. Lots of leg work here. You're doing great. Last one. Good. But I got you neutral.

Good. Bring everything back to home. Rest right there. Good. Yeah. Those are tough. Okay. Have a seat. It's been around to face the tower, and we'll finish with a nice roll down.

Straight legs, arms long. And you can loop right back through those straps again. It'll go straight legs in parallel about shoulder width apart. Good. Here's your inhale, exhale rolling your pelvis back a little bit faster.

You got it. Just so you can make a comparison to when you first started versus the end of class, take a breath in, let the breath lead the head movement. It starts, then the head goes. The ribs drop to the basement. Nice. That should feel different than the beginning. It looks different.

That's for sure. I'm just fine vertical. Color bones are rested. Inhale. XL a little faster. Pelvis rolls back. Take it all the way down.

Good. Inhale there. Exhale curl head up. Ribs down. Good. Fine vertical.

Last one here. Curle it back. Peel through. We're gonna stay here. Five pulls of the arms. And you notice we have the arcus flipped to the other direction for this roll down just to show the versatility, but when it's flipped, you can pull the arcus solo that the McEntire of it wraps around the bottom ribs. It gives you a little Trent range of motion in your shoulders.

Good. Finish your five total. Good. Then back to straight arms. And then the breath lifts the head The ribs drop to the basement. Curle up and tall on your spine. Good. And you're all done.

Nice work.