{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/5fe36a71f3869269deaf79a5/63c67efc636a9500100b3509?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"841 – The Crunch and Stretch ","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/5fe36a71f3869269deaf79a5/1640517727663-c9732320b1dc90956152d18c807b99bc.jpeg?height=200","description":"<p><strong>2023.04.21 – 0841 – The Crunch and Stretch </strong></p><p><br></p><p><strong><em>The Crunch and Stretch</em></strong></p><p>Rib stretches open up the intercostal muscles (the ones that run between the ribs, and help form and move the chest wall), and release tension. Breath in through the mouth – as that’s what we tend to use when we are actually speaking.</p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Lie on the floor and bring each knee in to your chest, and then flop them to one side and your head to the <em>other</em> side</p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Put your arms away from your body to form a T shape</p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Breath in and then swap over, with your knees and head on the other side </p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Then return your knees back to centre and notice any difference </p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Stand up and give yourself a hug</p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Drop the shoulders in a voiced sigh</p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Flop over at the waist at a voiced sigh … to crunch the entire front and ‘open up’ your back</p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Gently breathe and let your arms drop</p><p>·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Roll up, stand up gently, through the spine one vertebrae at a time.</p>","author_name":"Peter Stewart"}