1
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OK, now this next exercise is good for your upper back.

2
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Lie on your back.   

3
00:00:11 --> 00:00:18
OK, now, you have to bend your knees up, <br>but keep your feet flat on the floor.  

4
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Now, bring your knees up towards your chest.  

5
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That's right. Now, grab your knees. And very gently pull them <br>as close to your chest as you can - don't force them.

6
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That's easy.

7
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That's not all. Now you have to raise your head and shoulders towards your knees.

8
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Oof.

9
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Do you feel a little tension?

10
00:00:46 --> 00:00:47
Uh-huh.

11
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OK. Hold it for five more seconds - three ... four ... five.

12
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OK, now don't let go yet. Pull a little further and hold for another 10 seconds.

13
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I can't.

14
00:01:02 --> 00:01:05
OK, relax. Take a breath.

15
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Now try again.