Könnyű nyújtás a hát alsó részének és a quadoknak

Hello everybody. So today I am going to do some prop work. If you've got a foam roller you can use that.

If you don't have a foam roller you can use just a long pillow. You could even use a small pillow or

a round pillow or you could use yoga blocks if you have. I'm going to use the foam roller and

actually putting a blanket on top of it. I put the blanket on top because if I don't

it will bruise my back. I bruise very easily. I have a very rare blood disorder that if I get