Hi, Kit here. Today I'm going to show you a standing lower back and middle back stretch and it also can be modified to be an excellent hamstring stretch as well. So just watch this. I'm going to be holding my hands behind my legs like this. I'm going to take a breath in and I'm not going to breath out. I'm going to bend forward at the hips like this and notice that I've got a decent bend in my legs as well. And then I'm going to hold my hands behind the legs like this. I take a breath in and to make it into a lower back stretch I simply try to straighten my hamstrings like this and you'll probably see that this part of the back is getting a decent stretch. Now I can make that stronger and make it one side of the back by just trying to straighten one leg like this or just trying to straighten the other leg like this. I can make it even stronger by pulling myself closer to the knees like this, letting my head drop down or relax completely and then watch gently trying to straighten the legs and to make it stronger still I then pull my face to my knees like this. Now depending on where you are the tightest this can affect anywhere from just below the neck here all the way down to the top of your glutes. Also play with how hard you pull the chest towards the legs versus how hard you are trying to straighten each or both legs. Again like many of our latest exercises this is a very strong facial stretch and because your feet are flat on the floor you'll find it can be quite a strong calf muscle stretch in the end position as well. Anyway try it and let us know what you think of it.