‫Hands behind the back.
‫Stand the up stretch.
‫You going to hold both hands while standing up on the back and lift both hands until you feel the stretch.
‫Very slowly one of the most important things in this stretch is to open the lungs open the chest and
‫of course get the scapula on the back inside.
‫In order to create less stress in the neck and of course in the lower back.
‫If you feel this stretch is very hard for you and you almost can lift your hands.
‫What he can do is go back to the same stretch but doing the same stretch on the wall holding both hands
‫in the wall and slowly slowly moving the body forwards.
‫One of the goals in this exercise is to open the lungs open the chest and of course get the scapula
‫inside you know to create less stress and of course less oxidized while swimming in long distance.