What's up guys? Okay, so the very basics of TOS, the very beginning phases, you have to take things very very slowly. This is the one thing that I struggle with with a lot of people and a lot of people struggle with doing too much at once and they do too many stretches at once and it really is a problem. So what you have to do is you have to take it very very slowly. If you do a stretch, say you're doing a back stretch in the door frame and you stretch out. You can't do that for long. You can maybe take a step forward and stretch out and hold it for a few seconds and then stop and then rest the next day you can see how you feel because of TOS and because of pinchers all the nerves. Any slight movement that nerve is already under a lot of tension because you are shoulders are rounded forward and everything is tight. So any little movement when you start struggling and you do a move like that it's going to cause that muscle to spasm out and it's really going to make it feel worse. So it's like a roller coaster where one day you're feeling good, you do a stretch and the next day you're feeling bad like three or four days later you're feeling bad and that's due to the spasming of the muscle and it pinches the nerves. So it is a real gradual, gradual process. That's the one thing that I mess myself up with. I started feeling better over time and then when we're back to weight training and I love them too heavy and suddenly I was bad for the next year. So what you have to do is take it very slowly so do like one little stretch, relax, leave it for a few days, massage it so you can alternate between stretching and massage. So one day you can stretch in the doorframe the next two days maybe have a deep tissue massage or do trick-up point therapy wherever the tight spots are and massage yourself and then just do it like that. So rotate between massage and stretching and you'll see over time you can do more. So in a few weeks of starting you can stretch a little bit more, you can massage a little bit more but in the beginning it's going to be very tender and very weak and any little movement is going to throw you back. So take things very very slowly.