I love people to do is in the morning if you can a 5 to seven minute window of play on the ground on a mat roll don't hold a stratic stretch but roll spin turn flip your arm up backwards put yourself in bad positions you would be stunned when you walk up out of that and go oh my God like everything's open now your nose opens up like back pain goes away just roll and move and I mean physically roll if you can for five minutes in the morning it will change people's lives