1
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‫Hands behind the back.

2
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‫Stand the up stretch.

3
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‫You going to hold both hands while standing up on the back and lift both hands until you feel the stretch.

4
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‫Very slowly one of the most important things in this stretch is to open the lungs open the chest and

5
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‫of course get the scapula on the back inside.

6
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‫In order to create less stress in the neck and of course in the lower back.

7
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‫If you feel this stretch is very hard for you and you almost can lift your hands.

8
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‫What he can do is go back to the same stretch but doing the same stretch on the wall holding both hands

9
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‫in the wall and slowly slowly moving the body forwards.

10
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‫One of the goals in this exercise is to open the lungs open the chest and of course get the scapula

11
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‫inside you know to create less stress and of course less oxidized while swimming in long distance.