i i me it's kind of a big group for this so i don't think we're going to but the sarge is great for better circulation relaxation of s pretty powerful so you've got something on your shoulder that makes that's just like you can use that you can go and get something like this for three dollars your heart you can have something as simple as a dollar fifty and you just go like that they have more expensive ones but i wasn't at work so i couldn't borrow it and just form those you find the so you know where it hurts you know your body better than anybody else could you live in it twenty four seven and when you stop and you think about it and you think about your body it's go i always tell people this is actually an adult toy not my thing you can use it and you just lean up against it and roll or somebody else you can always use this on somebody else to things like this which is usually a stick something on the wall i'm not sure why it's not sticking but this has a little point to it so you can hit the exact spot that's hurting time and you just roll it around in your hands and it's surprising how  i had a rock because you can just pick up a stone and use it this isn't a stone but i have a stone here and just use that from nature and nature will you get your body feel better help yourself to get you just little things like this this one is kind of like find a spot on your arm or your leg and can just push on you can push on two different spots at same time if you want some people like that their reason there are so many different types of things out there because people just think of these things but you can rob it you can i can use it as  doesn't have to hurt a lot of people think that was very gentle my son and bigger like trader work which is a gentle rocking and pushing of the body never had a massage is a good way to get introduced to the signs because you don't have to take your clothes off i work on people who had a chiropractor softwoods who very shy and the only thing i ask them to do is take off their shoes to get on the table but one thing i'd like you all to do right now is just stand up everybody you've been sitting down here for over an hour an clients they're sitting on their desks stand up and stretch at least once an hour you know it doesn't take anything close to stand up traction you can still be watching your screen on your computer you can still do something but you need your muscles were designed to move and we were designed to move and that's another way to just keep yourself healthy during the day is just move shrug your shoulders believe it or not that some self massage there because you know that you're also is rubbing up against each other just doing twisting action will help your belly help you digest some things rubbing your belly eating healthy is very good just a big step up there but big muscles moving get more circulation going through all of things like that it's already been said drinking water any time you do that you want to drink at least eight ounces eight times a day think that helps your circulation it's not just you know they say drink water but after any type of body work you go to the doctor you go to the chiropractor you go to massage therap you want to drink why do you want to eliminate the weights get rid of the bad stuff and then we have that great thing a meditation is a really nice don't take  that just look around and you can find things that will come and help your body and take care of your body massage is one of the best place to do it you can work on others bud don't assume that they like the same type of pressure that you or that they even want to touch some people like it really deep some people like it very soft and that's how their body reacts so that's sleep is everyone even garfield so just a quick outline i'm going to talk a little bit about the benefits of sleep and then get a few tips on how to get better sleep just for everyone and many cities in our field have shown that it coarsely can be associated with medical errors and so those are just for the so use of them but basically when you don't get enough sleep you don't make good decisions so again it's important to get  movie so there's um there's a couple of different strategies that you could do no harm to eleven tests for better sleep on the first one is to avoid alcohol and caffeine and tobacco especially nicotine before sleep because these substances interfere with your body's ability to sleep so caffeine and nicotine are stimulants and they wear you out and they're not the whole interferes with the way your