Soft Tissue Work with Chase Jarvis
These questions to me in thirty audience that we should two, probably some from the internet world out there. Chris, what you got? Yeah, let's do one quick here you were just talking about children, and we have one here from one of our users on facebook, and they say, hi, kelly, how do you get a four and a half year old to sit better? He's just starting school? And now he has to sit for hours in the classroom, and he helped for their four year old kid, no eso children and we've been practiced too and here's, the way to think about being human is that you have the conn do it's already said they've been pulled in port is that your brain is wired to extend your hip. In fact, you're wired for movement, right without getting into so much the details, what you have to do this pull the wiring through that and, you know, so much of the interesting thing that's happening the world right now is we're talking about flow states and and rise with superman is an amazing book out there right now, and...
we're talking right that's, right? And we're talking about patterning and practice and habit and we really kind of got into the neuroscience of this the problem is practice doesn't make perfect practice makes permanent so imagine first and foremost the position you adopt ninety percent the day is the position or going to be in all the time so as we talk about moving practice okay that's the bigger scheme I have to do some things to practice being a human and keeping on it because it's a moving target but one of things that we want people to do it and this has been the big message of creative live when we work with you guys in our book is that it takes ten or fifteen minutes a day of doing maintenance and those maintenance can be done with a wine bottle a lacrosse ball alert that's about down regulation baby, you know it's interesting that you know, we work with plenty of professional athletes who on ly way after a big game and traveling the way that they can go to sleep is they have to smoke marijuana and that's the only way they can turn off to actually sleep and I think I'm not going to generalize about creatives right? But I'm just going to say that um what we know is that that is a mechanism for people to really take a crack at hey I can't sleep my body feels terrible I'm caught in the suit pathetic go go, go state how we manage that and people manage it with alcohol every night imagine poor sleep we get into this bat cycle so but what we're advocating for is ten or fifteen minutes of soft tissue workaday and there are great resource is of great and so the very first thing that you could do on the road is plan on or at home is no matter what you are going to commit to ten to fifteen minutes a day of rolling around and the rules are simple. Let me for that later atlanta got a little bit more room. Sure, sure that back a little bit so is having your back all right? And this should be done anywhere. Is this just for people that have this where you're talking about everybody? Yes, that's the way we talk, we talk specifically about what we what we tend to prioritize. Okay, so I'm just going to show you a technique that we call smashing. All right? So it's, no big deal it's very, very old school like human beings have been trying to fix other human beings since there were thanks. So I'm just gonna press a little bit on his quad with my foot and many of you are engaged in and work around us and you guys know what we're doing. We smash regularly how does that feel? Feels terrible. Ok, now I don't get the camera but see what snaps back and forth it's like at what bones that it's not about the muscle that's a muscle okay, so what's happened here is a larger impact of sitting sedentary lifestyle, which is what we're trying to rail against. We need tio this d agent friend and he has a trunk on his car and he keeps all the scary weapons in this car like the bag of death is in the back of the car, right? When he gets out, he always walks past the trunk, and the reason I was walking past the trunk is that it becomes his domina motor pattern that when he gets out the car, he always walks in the trunk, so when he gets into the scariness, where does he end up the trunk? He doesn't have think where's my weapon it's in the trunk and we call that hiding the reps, but we're going to try to do with everyone is get is much tooling in and monkeying around yourself. So it's not one more thing you have to do, and the reason I'm showing you this is that when we're sitting guess sitting or snatching again, you have your abs on its impossible isn't it's impossible? Okay, so you already see that you're going to be screwed, no matter what sitting, no matter what and we can talk about why that's such a such a crushing impact on why it's crushing the runners so as I push on your leg, one thing that happens when I sit is that I don't have a good mechanism for supporting my torso. And so what ends up? I'm either going to find about balance, embrace. I'm just gonna float around in my hip bones and just no way what ends up happening is that I have two choices. You can sit with my legs really out in a strange way. This is excuse me, ma'am, your rights rights really weird. Please look in my crotch is okay, or I'm still like a yogi and that's not going to go well, either, so it's impossible to sort of use the environment so ends up happening. I use a lot of the structures involved with locomotion stability, my so as which is a flame, and you're on the human being muscle inside my hip. This big quadriceps, which goes from your needier hip bone and muscles the back one and somehow we call them the four horsemen wins of happenings, they get short and fi broderick and stiff because they're holding you up now when I say sit up like I caught this right dish, right, so what's happening is it now it ends up expressing itself in hit the tissue quality, and you could imagine that he sits eight or ten hours a day doesn't know can't get around that but doesn't have a plan to sort of undo that damage. Now, the reason I show that is that we want people to become very familiar with the quality of their tissues you should know what's normal and what's not normal, you should be like layers of warm silk sliding over steel springs, and so if you find that your tissues are five broderick or stiff or feel like beef jerky, is that normal? You know? And can you stretch beef jerky so much rice or not that I like drag away? So what we're seeing here is that I found something that just stretching and pulling on may not change now two things one is quickly easy identify these areas on yourself when you clock over something snapped what is that? Unless it's a bone, the chances are it's not normal so if it's stiff or feels like beef jerky is not normal mission of the guidelines for being able to start to treat yourself today with a rolling and with us chinese soups, but it doesn't matter right, you can google mild fashion release or foam roller and get get going. Grab a ball on your kids, you can probably use one of that eighty to two hundred lens it's the most expensive roller on you just you just throw it in your mouth, all right? So here's the deal. The second piece about this for everyone to start to take care of themselves is that tissues that are normal don't hurt. So was I pushed on their did that hurt death? It shouldn't hurt. What that tells us is that those tissues air such under such tension and becomes so far broader kid and he's that's like running the e brake on your car nonstop and so, yes, you can still drive your ferrari and many of you do right during in the in the audience is a brilliant squatter but still has restrictions that perhaps that she's addressing and went ends up happening over the long haul shows a high level cyclists satur satur spin instructor over the long haul she runs that e brake on her ferrari too long, we have start to catch fire and so we can identify is something normal? What doesn't hurt when I press on and you can see let me show you how much pressure and put put your arm out real quick this is how much pressure on putting on how much is that? Not very much. Sadly, I made that up right there. Still not too bad my foot it doesn't feel great, but that's probably one hundred pounds and I let me show you what one hundred pounds looks like on the cool thank you. See on that's, the idea here is that you can get started right away with just any tissue in your body and that's the lowest form is it? But is this a fifteen minute thing that I can do like no. Every day has to be a fifteen minute thing you do and that's crucial you cannot look here's the deal you I have a whole body responsible for. So I was just doing an interview with a magazine about stand up paddling he's like so you're saying that I have to dress my feet one like well, are your and do use your feet like you know what point did you get excused from shoulder class? No, you need all of these things. You're a system of systems your hips have to function well so that you can stabilize your trunk for example, what we know is that diaper industry in america adult diapers, adult diapers two billion dollars problem and reason we're seeing that adults need diapers is that we're doing so much sitting and it turns our public floor off and the public were sitting in a bad position diaphragm gets compromised pelvic floor gets compromised we'll talk about why that's such a big deal later on and because I'm not standing with my feet straight when we open the show you have had your feet together was just bread really as we default we start to see our national tendencies and those natural tendencies tend to unwind me if I've stand like this or I'm not doing a lot of standing or moving then my hips don't function and suddenly I can't stabilize my spine effectively my pelvic floor doesn't turn on why do I care about my hips because I don't want to be myself when I sneeze right? Well then fair enough right? And all they have to do is google prolapse bow olympics don't do that and we've done that for himself. The point is the public floors is crucial, so when we start to think about addressing these problems ten or fifteen minutes a day off the whole system you don't have to fix everything today that's the other piece yeah that's one of the things I want to sort of get straight is I post again, as high perform went to college on a soccer scholarship, I would consider myself a good athlete. Then, over the course of ten years, I stopped thinking that I need to maintain my body because I was a good athlete or I was I could naturally move now, when I think about what, fifteen minutes of this fifteen minutes ago, my god, fifteen, that it sounds like so much, and if your folks at home or in here like I don't have fifteen minutes to get the kids, get the thing at the, I can't even tell you how much time, money and energy I'm sinking in now, ten years later, trying to undo not having done fifteen minutes and again to reference earlier class, maintaining your body that's when things like, oh my god, I can actually do this, it has to be reasonable, you know? So much of the work that we're doing is looking at interventions again that scale up from kids to adults but also can be fit into your life. You know, it works well when you have a guru following you around, stretching them between that that would be imagine raging and you want a personal chef personal massage in their personal coach all the time that the great writes creepy all the time, but sometimes that be amazing. The problem is it's not functional it's it's too expensive it's not practical so we've got to do is start working on that so one of the areas to start on it is to think ok ten minutes at night before I go to bed and this is we can tie this into being able to fall asleep is one of the ways that we can down regulate one of the ways that we can turn the system off is too soft tissue work is that working on the fashion and the connective tissues won the signals for your body to relax. How many you guys ever had a massage before when you stood up? Did you want to fight someone and lift heavyweights? How do you feel it was although those were amazing that's my wife's voice after this so hard did you pay her therapist? So the key is what you already treated it is that you've tapped into that nervous system response so if you are having a hard time sleeping or you've round up or traveled ten minutes before you go to bed is an easy intervention and you start rolling on anything if anything hurts you know you fly virgin sometimes the back to the screen says touch anywhere to begin it really doesn't matter where you start starting feet starting the thing that's bugging you and for most people understand when they go see a physician fifty percent of the musculoskeletal problems are fifty percent of the problems of physician will see our musculoskeletal that means it's pain related to movement in the mechanics, the bio mechanical system most of those problems are simple fashion of mild fashion kind of interface tack down problem and so what I'm telling is you can have direct impact on your pain and the cloud of your life just by taking a ball and putting it where hurts and moving it around it, can you? That some how many? How many folks in the audience have back pain? I'd say two thirds so that's all just confessed to you that's from this and this and click click, click and sitting all that stuff I've got this sort of, um merely rotated shoulders that size we actually call that do spend shoulder position if it I got it, I'm going to work out so on and here's and here's a guy who's, not from working out lines from doing this for a long time, and so the connection here is like, right? Okay, so back all jacked up on the court and we do this in create life in the way we look it all kind of movement quality, so we say good movement happens and wave a contraction from trump to periphery from court asleep that's the definition of function movement so when we're saying that, well, I better get my spine organized first, then I get the primary engines of my hips and shoulders organized and then aiken, jerry force more effectively that way. So if I start to move and the first thing that happens is that I slouch and mine a very organized position. No, and so one of the first things that we kind of addresses that that's a way that I can start to think about recapturing my function, the nervous system is priority number one and is that if we can optimize your spinal position head position, then we can start talking about everything else because I certainly influenced my diaphragm function that when I've been over going, everyone class a little bit, your chair, just like it feels so good doesn't open your mouth to take the attention off can now watch, take a breath, take a bet for me. Would you agree in your chest? So is that is that we die from is on your face? So what happens is and we see this with little kids. We'll get back to that. I'm just happy to be here with you and your face, so as soon as you sit down, well, you don is basically made it very difficult for you die from to function. And you die a friend is one of the ways that we can access our parasympathetic nervous system it's the way that we breathe efficiently wto fire up the vo two max right and so what ends up happening is if I start to compromise that I stopped breathing my neck and I use my accessory breathing muscles which turned on when I'm under peak soccer playing load right on and the problem is it's thirty percent less efficient and I start to stress out what all the neck musculature right? So what ends up happening is now I'm pulling on these tissues which is pulling on like my scaling cz part my next short neck flexors attach onto my first rib make a nerve sandwich and also my hand starts to go numb y because I'm stuck over wretched position and look what your head is so your head weighs ten pounds right it was this roughly here is this a little bit later it's carbon fiber and but you know but the rest of us like that three quarter camera that anyone shoot now you know it's not an accident we got smaller right so but what is it happens for every inch in front your body your head is this plus ten pound four thirds actually four three fourths four thirds is it really four thirty seven to michael for third camera? Ok keep going folks at home I want tio way use that we've to full olympus that you suggested to africa and we look so good yeah like I look so we're posture was awesome whole time yeah this is a small you know, almost so small that's why for me was the third force camera all right, so so what ends up happening though is firmly in my head my front my head is that from my body it's boston pounds so it's twenty two pound had thirty pound for pound head and now how long does that take? And now I've also put a kink in my nervous system and now my short neck factions have got tight and now I pulled my job at a whack and now I start to do up t m j d problems right grind my you're literally night driving my existence I hate it and so what we start to see his hema hands are going numb well, look what the position you're collapsed and so you're internally rotated collapse. So the best way to bait the problems of smoking is not to smoke in the first place or if you're going to have to be in these compromise positions understand you're going tohave toe uncompromised yourself and that's when you can start to develop a practice so as we work on sort of the most important thing because how many of you guys have need paying, for example ok, we have some assets in the paints and humans with knee pain. Now you can still function pretty well, right? It gets in your way. It's it's a drag. But how many of you guys direct your back for tweet? You're back, back, back to week, raise your hand. How debilitating was it? Extremely. How much sex did you want to have that feeling? Town? A lot haven't won, but I point that out and they were like true fact, right? Also, we see that you don't want to lift heavyweights dio you're free to pick up your kid, your friend of your livelihood, I have to go shoot this wedding. I don't know if I can I mean it's, a big deal it's, a red flag and that's, because when you injure your nervous system of compromise, your nervous system, your body reacts and that it's a such a threat to your survival is a human being that it will shut your force production down and shut your whole body on and the pain around that it's a hard bell to un ring when you really your nervous system bell right even just a little over extended, you know, step out of the airplane and with a heavy bag you know your body reacts and kind so one of the first things that we can do tow ameliorate some of these things or release some of the issues of of of spinal kind of compromise is that we can work functionally on some of these areas and one of the first areas around people who are are our creative are kind of are generating or typing or living or sort of in a better position is we go after the jurassic spine now chase has a little bump here can you see that little bump in his neck here we call that a camel hump sexy right now as soon glenn bent over assume that you're shooting position right and you shot me and it's cool it feels cool but the whole time I'm like what's the crease in his neck his neck looks fat you got to see that so all you have to do is walk over and understand that that's the crackling of the human being right there we're going to eat him write that and deep fried that skin that's the first piece what's happened here often tm human cracklings what's happened here is that his body has made this area very stiff tryingto basically hold his head back out of position and so one of the things that happens is that as soon as his body gets stiff here trying to top his position, it doesn't matter how he tries to get his head right for turning your head right you see always hinged here and so he's basically mechanically blocked so it doesn't matter so if we look at society this is a physical therapy dorky thing but his ear the center of his ear should be over the center of his shoulders over his hip and just right in front of us and you can see that he's a little bit forward, right? In spite of working on and that's the key, all I need to do is work on it I don't ever have to hit the standard although that's what you should be but I moved towards working to optimize my function and that's enough typically to get the human out of pain and functioning better so you have or have to be one hundred percent of the test if you get fifty percent remember ecology was sixty four percent you like past this, I'm graduating from college if you get sixty four percent of this, the creators didn't go to college again but you know but sixty four percent of this right your body is going to start to self correct and it's such a miraculous machine that it will start toe up regulated, heal itself. So understand that it's, so incredible that not only is he got stiff here, but his body started to put down fat and connective tissue to literally physically pull his head back right. It's literally tenting the skin here, and we see the same thing happen in the people's low backs. The musculature turns off because we're sitting and the body starts to infuse fat into the muscles where we call that moth eaten or our fatty multiply. So the musculature starts toe is really clever. Your body's got your back it's really going to hold you up, but the first thing he could do is what put him across ball here, lay on a foam roller here, try to deal with that and how did you know? Well, he gets on it and it's stiff. So when we show you, for example, this is one of our tools it's called the german I still face this way. Only have you do is this could be, too. Baseball's late together this me too across we'll stay together. Could be whatever you have lying around, it could be a foam roller, even for a start. It could be a small, like voss bottle or something, but all he needs to do is I'm gonna have him lay on this thing for me, okay? So just lay down, put that right in your neck. This is going in that area, you know, great. Now come down now. A couple things we said one it doesn't shouldn't hurt, right? And number two should be stiff. So I've been if you lift your butt up something's going to happen to you. What happens? Oh, it's got hurts. Okay, great. So what he's going to do there is going to spend time on that area doesn't have to clean up this whole spine. The clock is now running. He's got to get ten minutes of working to start getting something done and when the ten minutes has done, chances are he'll feel so good he wants to go. But mohr that's ok, but he's off the clock. That and that's. The way I need you to think about this, you don't have to resolve the dysfunction hundred percent you need to start and for those coaches in the audience and people are listening if we have athletes come into us or people engaged in movement practice, one of things we see is that people are do zero work on themselves until they break and then it's like whoa let me see an airtight practitioner cairo and and and a physio and it's too late you've got to start a practice so that's literally one of the things that's why I wanted to host this segment because I I'm living proof that it didn't do any of that for you didn't need tio yeah don't chase jarvis now I feel like I'm sinking, you know, disproportion amount of time and I wish I just would have put that time in ahead, so notice that I'm just let him bake here it's not pleasant either two minutes is sort of our minimum dose, so don't move anywhere else standing area for at least two minutes until you start to make some change it just takes that long and that's not very scientific maybe there's some studies that show us that takes that long to make soft tissue change, but we find is that's a minimum therapeutic dose for you to actually realize you didn't need to form roll your whole body and eight seconds right now one of the things that he's doing a fantastic job is breathing, but if you lift your butt up right and try the thing in, what do you do fighting for god taking a big boo something's wrong right and what you'll see is that in order for this to work and the way we know it's not too deep is that he continues to breathe piece of cake right ish right now does he have arms could move his arms over his head do you have for me? Oh all right and this is one of the reasons people develop shoulder pain is it because the parasitic spine this stuff the top of their ribs or stuck bent over their shoulders can't get out of the way and the time you go get your stuff out of the overhead compartment your shoulders jam in and have a car accident so the easiest way is just to remove the car accident right? Does that make sense him so if you're bent over this is one of the things that we recommend for all our air force pilots for example all our helicopter pilots the military who are stuck with helmets flying in a bad position for six or seven hours a day all anyone is that a computer you've got to spend some time this is one of the first places hold a baby shoulder goes where uh head goes where uh so you can wreck yourself this little monkeys they're so bad hold a maybe in a good position how difficult is that? Well where we do that we were just in like bloom a hard right yuppie salad, capital the world and I'll get a call from them later, and this woman was holding her baby like, oh, and like fidgeting and I was like, she wonders wire hip hurts and her shoulders are all messed up, right? She's over extend you can see the bones kind of bone on bone there, which is not so different than any of the pro photographers we see rest that a massive camera, right? So you've got to think I'm going to undo that and the lowest common denominators and working with soft issues, I must start my spine. So you worked on there? Yeah, I'm tired. Go down one notch. Perfect. Oh, there's, another segment now here's the key you're going to discover where your tight and we're not tight. So the very first thing we're gonna go after and do you think changing his thorax? Explains goingto prove his vo two max? You bet imagine trying to breathe into a really still canister when I should have the supple, amazing system, so I up regulate everything functions better, my shoulders function, but I can breathe better. I don't have them neck pain because I'm addressing the muscles that are holding my neck and you can work your way all the way down to the bomb, the spine can you imagine what doing that I can? I don't want to do it right now, but right and so here's the deal you know, have a glass of wine or whatever you relax, take a hot shower, set yourself up for success and understand that the first time you put your mom on the ball she's going to be like, what the hell is that? Right and it's? Painful and it's very shocking because most people haven't had any therapeutic touch and they don't realize how painful they are so mitigated make it less painful put up, put a towel over your ball, but the key here is that we can take off so much low hanging fruit if we just take a crack at this first that actually right now I feel better. I did not enjoy what is right, and so we know that you know, it's not know if it's painful and you gotta be able to breathe and when you come up that's that test retest well, yeah, I feel I get my head, so we still from the side that you looked at his head earlier I saw him. Is that better simmer worse, he tell a difference? I don't know she looked less camel e seem or is he more sexy? I think so that's obviously the tests right question this is actually a note for making it less painful. What I've found in a lot of people do they get, like car buffers and they just kind of let it vibrate the muscles and what you'll find just do it right here. You'll feel those ropes to start to release you want to, you know, go through security with a car buffer used, right? Because there are a lot of ways and, you know, we were just in korea, and they had one of those, like german fat jiggling machines remember that thing, ana and we laugh because there's some people men would come in and use it working out, you know? But I put it on my egg on you. The korean attended was like, what that's got doing? It's like l a and it's amazing, right? But I just need a four hundred pound machine everywhere I go, right or in need of therapy. So when we talk about this for a second, because one of your proprietary tools isn't, it is and I know it looks like some other things. In fact, we usually say use for external mobilisation use only. The key here is that we were seeing that two balls take together. Was not was those were zain for sport, not designed for body, so this is actually allows us to get your scapula out the way it fits your anatomy and actually blocks those motions segments between the joint in the maintaining your body class, degree of life. You walked through all of these tools that you guys have it, the mobility wad store, and this is called the gemini that's called the gemenon, and you could pick this that when it was, but some, like this costs about thirty bucks is the exact and here's the here's the need if you think you have to have some special tools, are making change yourself, you're full and what I'd never wanted you think, well, I don't have my special ball thing, I can't do it, you're going to look around grabow, smooth rock, you know, grab something of coke bottle you can get started on mexican, obviously, yeah, and I actually travel now, thanks to the dave warner I travel with one of your little, uh, lacrosse ball, a lacrosse ball so easy, it's crazy, easy, and it works like that's the thing in just a matter of five minutes, and I don't even necessary, I'll admit I don't get on the ground, just lean up against the wall and you know, for us right now that it's one or zero special or talk about pain are you doing it or not? And what you found is that hey, I don't have to create a whole idea, you know, our whole scheme around treating, you know, a ball in the short neck flexors right suddenly aiken unglued my neck I could get into my pack I could work on these things while I'm you know this is another one of our balls we call this the super no veto, but the idea here is that you could be winding up or working on the grisly nous all the time and you don't have to be very skilled and you could be in an airplane and reading your email and it's pretty miraculous how much work you can get done if you if you get in there and again trying to relate what we're talking about here specifically to the folks that might be watching creative photographers you hold this camera's heavy, you hold your you know, a ten pound nikon d for within eighty to two hundred a longtime your form is like crank, so I just take that same ball I get in trouble one lacrosse ball and I just roll out my formal, amazing and same thing with people who are using the mouse although along like just crazy if you're a runner or a person who walks imagine busy personal take ten thousand steps today if you're on your feet you'll go ten thousand ten thousand losing your caps have never stretch your calves or smash your casual misogyny cat probably everyone has done something right you like uma calves but think how many times you've taken care of the forum's how many times that happened they're zero it's amazing when we talked to people have you ever worked on your abs or rolled out your obliques or muscle people like what I'm like when you're so I rolled amount you wish son when you're sore to your abs what do you do for him you know I scream you look in the mayor all jacked you hope they get better on their own but these air just muscular systems and the form is one of them one of the easiest things you could do is that what you are over here ok right is on a counter you can lay your arm on top of a ball or two balls taped together and literally lay on it and now I'm reading my email and look all I have to do is move around into any ray we call that informed freestyling go find out but your forms so tights if you're having elbow pain or your risk they're hurting or your hand you're going to sleep you know what's right of stream in between those things your forearms so get started we even at the gym do forum smashing if you lay on the ground have your loved one you know step on smasher forms out it's a it's miraculously I actually I experienced no foreign pain when you were stepping on because that's actually one of the areas that I roll out how do we know what tissue is normal it doesn't hurt and it's not steph so if you're working on something and it's not a problem move on because you've got dirty lives and starting with you know let's get let's get people going on then we can have a greater conversation right? Let's get some questions from the studio audience we can and we got some folks at home I wanna talk here's a question I had a question on using the gemini irs of the two lacrosse balls or whatever and say, if you have a structural issue like scoliosis I have a slight scoliosis does that affect or does have a huge effect on people that might have that or does she think that's a great question so when we know one thing is if you ever feel like above your head going to help right go see professional comma it's not illegal to put a ball on that tissue and roll around on so you are pretty jacked you have big quad joran like you know you're right the issues how many times has your scoliosis affected you not much so weird so what we find is that a lot of people have rotations and twists in their body, right? My right hand was my dominant paddling side my right shoulder would always come forward so what happens now? Should I treat this separately? No, I address what's in front of me so, you know, take a crack at it makes him change you have every right to do that if you feel like you know you sneeze and your scoliosis puts you in the hospital, then you're probably already aware of the problem but, you know, typically what we see is when we see both strings you see a bow this is from thomas myers think both string and if you're bent, what side do you think you're short on? Right? So if you're bent, what side are you short on? Right? It's an easy way to start to approach those things in a realistic way. One of the reasons we like ten or fifteen minutes is that you don't overdo it, right? Because because someone like yeah that's, right? I'm a rule get probable across falls on the ground, I'm gonna slide out on what we've seen is a dose response dose response kill a dose and if you're a bit sore because you play lacrosse for you, but for the first time and he was really sore then go work on something well, that's. Another commonality I see is that it seems like we are actually really good at diagnosing our problems because they're painful and whether again you're a photographer, a designer, you said a lot, you travel a lot, you know where you hurt and I'm picking up what you're putting down. I just gotta address that first ten minutes and see the improvement, and eventually it won't hurt. And so when it stops hurting, then what we stop doing it no. Now is the chance to be ahead of the curve. Stay above would call the line of suck right is that if you dip below that tissue tolerance doesn't matter what you're doing. It's, irritable, all I have to get above that tissue tolerance line and maintain and then, you know, have this being exploration. Your people are so talented, their craft there, so talent in their lives and they have just been disembodied. Disenfranchisement comes, understand how their body of work, how to eat, how to sleep all those things.