I'm Emily Jones, and I'm gonna demonstrate some stretches for your hamstrings and your mid-back. Stretching your hamstrings and yourmid-back are very important, 'cause daily you're, even if you're sitting or your walking all day, you get some cramps in your lower back or your mid-back, and I'm gonna show you how to stretch at home for those and your hamstrings as well. So the two stretches that I'm gonna demonstrate to you just require you and the floor. You don't need a gym membership or any fancy equipment. So, the first are gonna be for your hamstrings. You're gonna put your feet together, bending at your hips you're gonna place your hands under your feet and you're gonna bend your knees slightly, and you're gonna straighten up your knees until you feel a full stretch. And you're gonna keep this stretch for about 30 seconds. Make sure you don't bounce or move during your stretching. Once you're finished, slowly come back up, and rest for about a minute and then repeat three times. And you can do this daily. The second stretch I'm gonna show you is gonna be for your mid-back. You're gonna come to the floor, you're gonna put your feet behind you, lowering your body down. Your hands are gonna be placed right under your shoulders. You're gonna lift your chest up, and you're gonna feel a stretch in your mid-back. If you're more advanced you can place your hands slightly in front of you, straightening your arms giving your back a little bit more of a stretch. You're gonna hold this stretch again for 30 seconds. Make sure that you ease back if you feel any discomfort.