What is the best way to stretch your psoas muscle? Let me demonstrate. First thing we want to do is want to take her head forward. Do we feel a slight stretch up through here? We take the same side. Arm going to reach it to the ceiling, and make a fist. I'm going to lean away and then slightly backwards. I usually recommend around 2 minutes of total time under tension that can either be 10 to 12 second holds six 22nd holds for 30 second holds to 60. Second holds just make sure that you're really reaching the arm up leaning away and then slightly back.

Should you use a massage gun before or after working out? Well, I think it depends on your circumstance. Certainly a massage gun can break up adhesions. So if you're sore from the previous workout, it's a great way to do pre-workout. If you are trying to achieve maximum contraction, there is some studies that have looked at the idea that massage and stretching may actually stretch the tendon out so that it's not as tight and efficient for jumping, et cetera. But I think that is secondary to your question because you specifically were looking about working out. And I think as far as the aftermath-- breaking up those junctions, those muscle junctions that get really contracted after the workout-- I think that's a great time also to use the massage gun.

My recommendation for sitting is less how often you sit. More, while you're sitting, are you paying attention to your posture? Or your hips splaying out? Or are you keeping everything tight together? And how often are you practicing standing up out of the chair under the strength of your legs, not pushing yourself out of the chair with your arms? That stand up and sit down process is far more important than how you're sitting, in particular. So don't worry so much about, how long am I sitting? Worry, what am I doing to reciprocate the internal rotation and compressions of sitting? That's much more important answer.

Is it great question on swimming specific mobility. And in this video, I'm going to show two different things that I use with my swimmers to help sort of maintain that full body length. The first one might feel more like a core exercise but it still is really going to help with. Like the isometric, lengthening of your body during swimming and then the second one will be more of that. Feel good sort of lat stretch opening. So on the first one, I'm going to stand about 6 inches away from the wall, bring the ball up overhead. Both hands almost into a streamlined position reach as far as you can. And then at that point of the height, you're going to notice that your but wants to kick out somewhat. So with hands into the pressure of the bowl, tuck your hips under, hold that position, For five seconds and then relax. So you're all the way overhead drawing. Your core in to make it a strong core base movement as you're pushing, that's going to work on length, throughout the whole upper body giving you that long streamline position without breaking body form. And then on the second exercise, which is the easier of the two e start on all fours, Rock backwards. Reach one arm over across the other. I'm going to do it the other way. So I'm reaching my left hand over across and then I drop back and I stretch all through here. So I'm anchoring my hands down one on top of the other and then lifting and reaching through there. So, I'm just rocking back and forth, stretching this whole line of the lats and maximizing shoulder range, of motion, which is going to be hugely important for swimming.

So I just try to not take myself too seriously which is can be a challenge I suppose and being a human being. But I would say that is where the humility comes in and loving my weaknesses. I don't know if I love them, but I would say, I try to embrace them. Try to be self-aware of them and then address what I can while still, like, loving myself. So, if resources on, that would be like, Brene Brown researcher on, shame and vulnerability. She's awesome because then she can help you move through, you know, accepting yourself and those weaknesses. And then also huge fan of Carol dweck's work, the growth mindset, her book mindset so helpful in helping, you see those areas of weakness as a room to grow. Because certainly for myself, I work with athletes and that is imperative for them too. 4p performance. So when I'm performance coaching, I would have to model that same thing which is looking at what you need to improve upon. So that's how I do it and I just try to stay as self-aware as possible.

What would you say if you had to sum up? Why mental emotional and physical health are all connected. I think a couple things here, I think that we see this on functional MRIs, any time that someone is in pain, we see multiple centers in the brain light up so we don't have one pain center in the brain. We've seen this on functional MRIs, when people are in pain, all different parts of the brain, get lit up everything from our actual prefrontal It'll cortex which and are parts of our brain that affect our movement patterns are emotional centers and our centers in the limbic system that have to do with memories. Those things get lit up when someone's in pain. So we have some actual physical evidence that physical pain results in changes in the brain, no doubt. And then I think we've all experienced that whenever you're overly stressed or you have a lot going on, you should sort of slump in your chair, you put your head in your hands. And we've all experienced that physicality of being fatigued when our brain is just overworked or fatigued. So we had some actual evidence of that again on functional MRIs and I think we've all experienced that as well.