WEBVTT

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OK, now this next exercise is good for your upper back.

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Lie on your back.   

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OK, now, you have to bend your knees up, 
but keep your feet flat on the floor.  

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Now, bring your knees up towards your chest.  

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That's right. Now, grab your knees. And very gently pull them 
as close to your chest as you can - don't force them.

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That's easy.

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That's not all. Now you have to raise your head and shoulders towards your knees.

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Oof.

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Do you feel a little tension?

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Uh-huh.

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OK. Hold it for five more seconds - three ... four ... five.

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OK, now don't let go yet. Pull a little further and hold for another 10 seconds.

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I can't.

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OK, relax. Take a breath.

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Now try again.