Wow, that is intense. 66 yr old woman here, attempting to fix forward head posture. Even after doing this once, my upper back feels completely different. I will report back in a couple of weeks and let you know how it's going. Thanks so much Kendra, you are definitely one of the best yoga/exercise teachers on RUclips and I'm not even a mom!
Oh my goodness Leslie what a compliment! I'm so thrilled to hear that doing this just once helped your back feel different. Yes please report back and let me know how it's going!
Have a recent diagnosis of severe degenerative discs at C4-5 through C6-7. Searched for posture exercises to start ASAP to keep me strong (and hopefully mostly upright) and came across your video. Love the simple exercises and you explained and showed them so thoroughly. I know I can definitely make this part of my exercise routine. Thank you!!
Wow! Absolutely LOVED this video. I've been doing the first two exercises for not longer than 2 weeks and I can already see a HUGE change of the position of my shoulders. Thanks for sharing!!
You did it again 👏🏻 thank you so much, Kendra the two videos of yours I’ve checked out recently are the only videos on the internet that have really given me the intense relief I’m looking for 🕊✨😮💨 Thank you again! ♥️
Can’t wait to try this routine. Thank you as I really want to strengthen my entire back and work on engagement of muscles. Do you have an Instagram page?
Happy Christmas Kendra and thank you very much indeed for improving my body and stopping the pain. I am incredibly grateful and find that your melodic voice soothes me and makes me feel much better, then the exercises eradicate the pain. Ideal at the end of a long day but difficult if you have to cook dinner - thankfully my husband does a lot of cooking now. Hope you have a great holiday! Stephanie
Kendra, thanks so much for responding. A dear friend recommended your vids to me and now I see why! I am new to yoga and have only attended a couple of classes (years ago) so have little familiarity with executing the positions properly - always a major concern. Child’s pose, downward dog, etc. are fine but many of the other positions are hard to see so it’s frustrating. I am pretty fit for a 66 yr old woman, mainly because of my past athletic activity but am way out of shape now - my main concern is not hurting myself, obviously, and when doing virtual yoga it is difficult to see the positions. The rib thing is a difficult concept to explain or for me to understand, I guess - I’m not getting your description. My ribs only seem to move up and down when I breathe. :) Warmly. Allison
Hi Allison, I'm so glad you've been enjoying the videos, and I also get that virtually it can be hard to see the positions! I'll do another video about rib cage breathing, coming soon. :) Thank you for your feedback!
This is incredible!!! I'm in day 5 if doing this (consecutive) and it doesn't hurt to keep my shoulders back and back straight anymore!!! I'm actually doing it subconsciously now because my muscles are strong enough!! Thank you so much!!! I mean the deepest thank you!!!
That looks really helpful. Well explained and demonstrated. Thanks. My shoulder is really inflamed. I've had x3 frozen shoulders in the past but this time it's 3 years of post injury damage. I didn't realise it keeps happening from my forward posture stopping it healing, and causing a bint spur to develop and once I get the bony spur taken care of, I shall be maintaining a good open posture. 64 is still not too late to learn eh
Dear Kendra I am so glad I found your exercises - they are brilliant and I love your voice - you are so encouraging and I needed that especially to start with. I have done these upper back ones and the 12 poses for getting on for two years and I am feeling much fitter and stronger with far less back pain. I am also doing ballet at grade 4 having never done ballet before (well not since I was about five years old). I need to strengthen the back muscles to support my arms in ballet when holding them out particularly to the side but slightly forward and slightly bent.I keep being told to use my back muscles... I do your exercises and they work but do you have any more for me or could you suggest how I make them work even better? I do them three to four times a week and alternate with stomach exercises. I have one day of rest as my body needs that! Thank you again - I wouldn't have dared to start ballet at 71 without having done and without doing your exercises as well. Stephanie x
Stephanie! I'm always so excited to hear your progress reports and LOVE that you started ballet at 71! Keep up the amazing work. The additional exercises you can do would be strengthening the serratus muscles (deep rib muscles that keep your shoulder blades attached to your rib cage). I will add a video with these exercises to my list!
The exercise that’s pictured on the video before playing video..(2nd exercise: laying on floor and stretching back) I did this ONE time and got pain that radiated from shoulder blade down arm all the way into top of hand (SO PAINFUL) and into fingers (pinky,ring and middle). Took a few weeks to get it back to normal with a few yoga opening moves (not tightening moves). I tried this move very lightly another time to see if maybe I just over did it but NO it was not good for me. Something in cervical spine pressing against a nerve. ** if you have cervical issues then be careful with this one (I didn’t know I had any neck issues)
Hi! Movements can certainly have varying effects on each individual's body. Cervical nerve (or any nerve) issues can vary in how they present. I'm glad it's feeling better, and it might be something worth looking into with an orthopedic physician or a physical therapist if it continues.
Thank you! I look forward to seeing it. I woke up this morning with some of my back muscles sore that I didn’t even know I had haha! I don’t think Iv ever had to utilize them. Iv been working with my chiropractor who says I need to improve my posture but says that I don’t have the back muscles to support it. Iv been persistently working at it every day and seeing results. Thank you fir your videos they are very helpful
very good stretching for upper back and shoulders and neck that I got neck traction accident ( too much forces (39 p)applied to mechince with a 0 degree angle pulling), I am trying to widen back my narrowing upper back and lose upper back music down..
Yes! Check out your toes and make sure you’re not gripping them, or pushing into the balls of your feet. If you are, shift the pressure down to the heels and lift to toes slightly off the wall to see if that helps!
Great question! I usually find this has to do with a tendency toward sway-back posture when standing. One shift to think of - before you lift off the ground, bring your ribs and pelvis closer together (meaning as if you were going to do a crunch toward the ground.) Keep ribs and hips in the same place and use just your upper back and glutes to lift. You may only lift like 1" or so off the ground, and that's ok! Sometimes also pressing the pubic bone into the ground can be helpful as well. Let me know if that helps!
Gonna do these today🧚♀️ have had chronic pain on top of right shoulder ...comes back all the time no matter who I see e.g.. acupuncturist,physio,and chiro....am hoping your set o exercises done daily may help....sick of Neurofen!!🧚♀️
Oh I can't wait to see how it helps, keep me posted! This workout also pairs nicely with this neck and shoulder release video too. :) ruclips.net/video/xUt_BSS-aXU/видео.html
@@KendraFitzgerald ok cool thankyou!!! Will check that out🧚♀️Lovely clear explanations on how to do exercises....did them 2 hrs ago...had no idea I had certain back muscles!!!!!
@@KendraFitzgerald yep those back muscles I didn't know I had are sore today!! Does this mean I did the exercises properly? Love how beneficial a few minutes of exercises can be each day🧚♀️
Hi Kendra! I think I have a problem... I always feel my arms, neck and shoulders more than actually my upper back doing any back exercise and, when it is on the floor, I feel it also in my lower back. Do you have any suggestions to fix it? I loved your video by the way! I really want to use it.
Hi! Yes, when we feel upper back work in our lower back, it's often because the core / abs are a bit disconnected and we're finding too much flexibility in the front body. You might try keeping your ribs and hips closer together, bracing your abs, and then lifting only from your upper back (you may not be able to lift as high). Also keep your pubic bone into the ground while you lift. Let me know if that helps!
Hi! If you practice every day (or at least 5 times a week!) you'll get results much faster than just doing the exercises periodically. And yes! Strengthening your mid back muscles can help relieve upper back pain for sure! Give it a go and let me know how it works for you! - Kendra
I like the simplicity of these exercises. I can do them even though I lack muscle. Do you have any exercises to help with scapular winging? I've heard that the muscle responsible for this problem is the Serratus Anterior. But a lot of the exercises I have seen to strengthen the Serratus Anterior involve the use of gym equipment. I want to learn exercises that I can do at home.
Hi! Great question! Yes, the serratus anterior is responsible for winging, and a great exercise are scapular pushups and several others - no gym equipment required. I'll record a video for you this week and post it! :)
I can't get the volume - I've tried three times. What is going wrong? I've checked the mute and unmute and my volume and I've never had this problem before yesterday when I had it but I just opened it up again and it was fine. Any ideas anyone?
Hi Stephanie! I'm not sure what's going on, I can get the volume to work fine and had a few people check on different computers too. Do you have wireless headphones that are bluetooth enabled? Sometimes they connect without your knowledge!
@@KendraFitzgerald Thank you Kendra - it could be that. I'm so sorry - turned my computer on and off again and it was fine. Huge apologies. I've been doing your shoulders and 12 poses one day with hip flexers and stomach and my own exercises with hip flexers the next day with occasional rest days sinc May and I feel so much better. I rely on your voice to keep me in the pose for the length of time I should hold it etc. Thank you again.
Hi Kendra, I love your videos! I tried this workout tonight and feel sharp pain in the front of my right shoulder/upper right arm when performing the rotator exercise around the 10 minute mark. Could this be bicep tendon inflammation or something? Thank you!
Hi Chris, so glad you enjoy the videos! It's hard for me to say without seeing you move in real time, but when I feel something similar, my range of motion is typically limited on that side. You might try doing some front shoulder opening (like cactus arms in a doorway) and then try the move again. Let me know if it helps!
@@KendraFitzgerald, thanks for the response! Yes, your suggestion seems to be helping. My shoulders and upper back are starting to feel a little better. Hopefully I'm making some progress. Thanks again!
Yes! Check out the myofascial release video here and scroll forward to the 'chest' portion. Spend some time opening your chest and see how that affects your cactus range of motion.
how can i send you e-mail I need some advice for my lower and upper back pain and problem .I doing your exercises for two days and I fell much better you are revolution for me. Thank you.
Hi Allison! I'm sorry you found the video too fast. I'm happy to explain! When I mention pull the rib cage down, it's bringing the bottom ribs down gently toward the pelvis - oftentimes the ribs will 'flare' out when we lift our arms because of shoulder tightness. Keeping the bottom ribs in place can help create space in the shoulders so you can get to your upper back muscles to strengthen them! Does that help?
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Hi friends, thanks for watching! Please share how this video has helped you, I love hearing from you!
Mujhe bhi
I have been scouring the internet for upper back exercises for forward head posture. These are the best I’ve found! Thank you so much
OH I'm so glad to hear you found them helpful! More to come soon. Thank you for working out with me!
I am managing to do the number of repeats now without stopping the video. Many thanks. Stephanie
Thank you dear.... the amazing part is you explain so well why the problems happen and then give so wonderful solutions
I'm so glad you found this helpful!
Wow, that is intense. 66 yr old woman here, attempting to fix forward head posture. Even after doing this once, my upper back feels completely different. I will report back in a couple of weeks and let you know how it's going. Thanks so much Kendra, you are definitely one of the best yoga/exercise teachers on RUclips and I'm not even a mom!
Oh my goodness Leslie what a compliment! I'm so thrilled to hear that doing this just once helped your back feel different. Yes please report back and let me know how it's going!
This is the best upper back posture exercises video I’ve seen. Thank you Kendra!!
You're so welcome Mauricio, so glad you've enjoyed it! Also check out my video on the at-home posture corrector - the two go hand-in-hand!
Love to see more short videos like this!
Thanks Pem! Will do!
Have a recent diagnosis of severe degenerative discs at C4-5 through C6-7. Searched for posture exercises to start ASAP to keep me strong (and hopefully mostly upright) and came across your video. Love the simple exercises and you explained and showed them so thoroughly. I know I can definitely make this part of my exercise routine. Thank you!!
Fantastic! I'm so happy to hear it! Welcome to the community.
Thank you for your videos, i just found your channel, i’ve been loving your deep core exercises. Subtle but so impactful!!
Glad you like them! Thank you for working out with me!
love it, Kendra, thank you!! I'll be doing these in the morning for sure! I subbed to your chanel so I won't miss a thing, XO! Liz
I've listed the exercises so that it's easier to practice getting the form right.
1) Exercise #1 (15-20 reps) 2:35
2) Exercise #2 (15-20 reps) 3:33
3) Exercise #3 (15-20 reps) 4:52
4) Exercise #4 (15-20 reps) 5:28, 5:59
5) Exercise #5 (15-20 reps) 7:23
6) Exercise #6 (15-20 reps) 8:10
7) Exercise #7 (hold 5-10 breaths) 8:40
8) Child's Pose Stretch 9:30
9) Exercise #8 (15-20 reps) 10:03
10) Eagle Pose Stretch 11:01
11) More stretching (hold 5-10 breaths) 11:43
Thanks for this! I'll add it to the description, thank you!
Again, a great video, Kendra. I definitely need to do this, along with the core exercises. I've always been a bit of a sloucher. Thank you.
You're so welcome!
Wow! Absolutely LOVED this video. I've been doing the first two exercises for not longer than 2 weeks and I can already see a HUGE change of the position of my shoulders. Thanks for sharing!!
I'm so happy to hear this Cristina! Keep up the great work!
You did it again 👏🏻 thank you so much, Kendra
the two videos of yours I’ve checked out recently are the only videos on the internet that have really given me the intense relief I’m looking for 🕊✨😮💨
Thank you again! ♥️
I'm so glad to hear this, you are so welcome!!
Can’t wait to try this routine. Thank you as I really want to strengthen my entire back and work on engagement of muscles. Do you have an Instagram page?
You're so welcome! Let me know how it goes! Yes, on Instagram I'm @Devotedmamas
Happy Christmas Kendra and thank you very much indeed for improving my body and stopping the pain. I am incredibly grateful and find that your melodic voice soothes me and makes me feel much better, then the exercises eradicate the pain. Ideal at the end of a long day but difficult if you have to cook dinner - thankfully my husband does a lot of cooking now. Hope you have a great holiday! Stephanie
Happy Christmas to you too Stephanie! I'm so happy to hear how well you're feeling now. Keep up the great work!
@@KendraFitzgerald You are as bad as I am working on Boxing Day!
Thank you a lot!
You're welcome!
Kendra, thanks so much for responding.
A dear friend recommended your vids to me and now I see why!
I am new to yoga and have only attended a couple of classes (years ago) so have little familiarity with executing the positions properly - always a major concern. Child’s pose, downward dog, etc. are fine but many of the other positions are hard to see so it’s frustrating. I am pretty fit for a 66 yr old woman, mainly because of my past athletic activity but am way out of shape now - my main concern is not hurting myself, obviously, and when doing virtual yoga it is difficult to see the positions. The rib thing is a difficult concept to explain or for me to understand, I guess - I’m not getting your description. My ribs only seem to move up and down when I breathe. :)
Warmly.
Allison
Hi Allison, I'm so glad you've been enjoying the videos, and I also get that virtually it can be hard to see the positions! I'll do another video about rib cage breathing, coming soon. :) Thank you for your feedback!
Thanks so much Kendra. Am getting positive results!
I'm so happy to hear this!
This felt great! Thank you so much!
You're so welcome! Glad you enjoyed it!
This is incredible!!! I'm in day 5 if doing this (consecutive) and it doesn't hurt to keep my shoulders back and back straight anymore!!! I'm actually doing it subconsciously now because my muscles are strong enough!! Thank you so much!!! I mean the deepest thank you!!!
This is amazing! I'm so happy this video has been helpful. Well done for sticking with it for 5 days too - the consistency pays off!
@@KendraFitzgerald yes thank you so much!!!
great video complex fix problem
Fantastic!
That looks really helpful. Well explained and demonstrated. Thanks. My shoulder is really inflamed. I've had x3 frozen shoulders in the past but this time it's 3 years of post injury damage. I didn't realise it keeps happening from my forward posture stopping it healing, and causing a bint spur to develop and once I get the bony spur taken care of, I shall be maintaining a good open posture. 64 is still not too late to learn eh
I'm so glad it's helpful Bernie! It's never too late. ;)
Dear Kendra I am so glad I found your exercises - they are brilliant and I love your voice - you are so encouraging and I needed that especially to start with. I have done these upper back ones and the 12 poses for getting on for two years and I am feeling much fitter and stronger with far less back pain. I am also doing ballet at grade 4 having never done ballet before (well not since I was about five years old). I need to strengthen the back muscles to support my arms in ballet when holding them out particularly to the side but slightly forward and slightly bent.I keep being told to use my back muscles... I do your exercises and they work but do you have any more for me or could you suggest how I make them work even better? I do them three to four times a week and alternate with stomach exercises. I have one day of rest as my body needs that! Thank you again - I wouldn't have dared to start ballet at 71 without having done and without doing your exercises as well. Stephanie x
Stephanie! I'm always so excited to hear your progress reports and LOVE that you started ballet at 71! Keep up the amazing work. The additional exercises you can do would be strengthening the serratus muscles (deep rib muscles that keep your shoulder blades attached to your rib cage). I will add a video with these exercises to my list!
@@KendraFitzgerald Thank you Kendra - that would be fantastic - sounds exactly what I need. Hope others will benefit too. Thanks again. Stephanie
The exercise that’s pictured on the video before playing video..(2nd exercise: laying on floor and stretching back) I did this ONE time and got pain that radiated from shoulder blade down arm all the way into top of hand (SO PAINFUL) and into fingers (pinky,ring and middle). Took a few weeks to get it back to normal with a few yoga opening moves (not tightening moves). I tried this move very lightly another time to see if maybe I just over did it but NO it was not good for me. Something in cervical spine pressing against a nerve.
** if you have cervical issues then be careful with this one (I didn’t know I had any neck issues)
Hi! Movements can certainly have varying effects on each individual's body. Cervical nerve (or any nerve) issues can vary in how they present. I'm glad it's feeling better, and it might be something worth looking into with an orthopedic physician or a physical therapist if it continues.
This video has been so helpful, it’s the best one I’ve found. Do you have any videos of strengthening the upper back using resistance bands?
Hi Shana I'm so glad you found this video helpful! I don't have a resistance band workout yet but I will add it to the film list!
Thank you! I look forward to seeing it. I woke up this morning with some of my back muscles sore that I didn’t even know I had haha! I don’t think Iv ever had to utilize them. Iv been working with my chiropractor who says I need to improve my posture but says that I don’t have the back muscles to support it. Iv been persistently working at it every day and seeing results. Thank you fir your videos they are very helpful
I'm so happy to hear this Shana! Keep up the great work, and let me know how it goes as you continue to practice!
@@KendraFitzgerald it would be amazing to get a video like that! Hope it's still on your list! Thank you for all the amazing content you have put out!
When you have a big belly that pulls down on your back what muscles in your back to hold your belly I need a. A couple exercises for that
Strengthening your core can help relieve your back muscles! Check out a few of my deep core videos to see how they feel. 🙌
very good stretching for upper back and shoulders and neck that I got neck traction accident ( too much forces (39 p)applied to mechince with a 0 degree angle pulling), I am trying to widen back my narrowing upper back and lose upper back music down..
Glad you enjoyed it!
Do you have a follow along for tennis elbow
I will add this to the list too! Thank you!
Keeping my heels against the wall makes me feel those first exercises extremely in my calves. Anything to do about this?
Yes! Check out your toes and make sure you’re not gripping them, or pushing into the balls of your feet. If you are, shift the pressure down to the heels and lift to toes slightly off the wall to see if that helps!
How do I avoid all these exercises we do on the stomach from hurting my lower back. I squeeze my abs and gluts. It still really bothers my lower back
Great question! I usually find this has to do with a tendency toward sway-back posture when standing. One shift to think of - before you lift off the ground, bring your ribs and pelvis closer together (meaning as if you were going to do a crunch toward the ground.) Keep ribs and hips in the same place and use just your upper back and glutes to lift. You may only lift like 1" or so off the ground, and that's ok! Sometimes also pressing the pubic bone into the ground can be helpful as well. Let me know if that helps!
Gonna do these today🧚♀️ have had chronic pain on top of right shoulder ...comes back all the time no matter who I see e.g.. acupuncturist,physio,and chiro....am hoping your set o exercises done daily may help....sick of Neurofen!!🧚♀️
Oh I can't wait to see how it helps, keep me posted! This workout also pairs nicely with this neck and shoulder release video too. :) ruclips.net/video/xUt_BSS-aXU/видео.html
@@KendraFitzgerald ok cool thankyou!!! Will check that out🧚♀️Lovely clear explanations on how to do exercises....did them 2 hrs ago...had no idea I had certain back muscles!!!!!
@@KendraFitzgerald yep those back muscles I didn't know I had are sore today!! Does this mean I did the exercises properly? Love how beneficial a few minutes of exercises can be each day🧚♀️
@@RAE-homely-fairy-of-the-light yes!! That is a great sign, and a few minutes of exercise can go a very long way toward gaining strength!
@@KendraFitzgerald woohoo...now I'm addicted , HAVE to do do them everyday now!!!! Thankyou So much🧚♀️
Hi Kendra! I think I have a problem... I always feel my arms, neck and shoulders more than actually my upper back doing any back exercise and, when it is on the floor, I feel it also in my lower back. Do you have any suggestions to fix it? I loved your video by the way! I really want to use it.
Hi! Yes, when we feel upper back work in our lower back, it's often because the core / abs are a bit disconnected and we're finding too much flexibility in the front body. You might try keeping your ribs and hips closer together, bracing your abs, and then lifting only from your upper back (you may not be able to lift as high). Also keep your pubic bone into the ground while you lift. Let me know if that helps!
Quick question. How long will it take to see results? I have really bad upper back pain and weak muscles. Will this help me finally be pain free?
Hi! If you practice every day (or at least 5 times a week!) you'll get results much faster than just doing the exercises periodically. And yes! Strengthening your mid back muscles can help relieve upper back pain for sure! Give it a go and let me know how it works for you! - Kendra
Has it helped with your pain ? I suffer from upper back pain and it seriously suck 😢😢😢😢
I like the simplicity of these exercises. I can do them even though I lack muscle. Do you have any exercises to help with scapular winging? I've heard that the muscle responsible for this problem is the Serratus Anterior. But a lot of the exercises I have seen to strengthen the Serratus Anterior involve the use of gym equipment. I want to learn exercises that I can do at home.
Hi! Great question! Yes, the serratus anterior is responsible for winging, and a great exercise are scapular pushups and several others - no gym equipment required. I'll record a video for you this week and post it! :)
Can you do more yoga for beginners and experience practitioners.
Yes I would be happy to! Thank you for the feedback!
I can't get the volume - I've tried three times. What is going wrong? I've checked the mute and unmute and my volume and I've never had this problem before yesterday when I had it but I just opened it up again and it was fine. Any ideas anyone?
Hi Stephanie! I'm not sure what's going on, I can get the volume to work fine and had a few people check on different computers too. Do you have wireless headphones that are bluetooth enabled? Sometimes they connect without your knowledge!
@@KendraFitzgerald Thank you Kendra - it could be that. I'm so sorry - turned my computer on and off again and it was fine. Huge apologies. I've been doing your shoulders and 12 poses one day with hip flexers and stomach and my own exercises with hip flexers the next day with occasional rest days sinc May and I feel so much better. I rely on your voice to keep me in the pose for the length of time I should hold it etc. Thank you again.
No worries at all Stephanie! Glad the volume is back, and as always, thanks for practicing with me. :)
I'm such a disaster I can't even get my arms against the wall for the 2nd one. But that's why I'm here. We will see how things progress.
Keep practicing, the change will come! Let me know how you're progressing!
Thank u
Hi Kendra, I love your videos! I tried this workout tonight and feel sharp pain in the front of my right shoulder/upper right arm when performing the rotator exercise around the 10 minute mark. Could this be bicep tendon inflammation or something? Thank you!
Hi Chris, so glad you enjoy the videos! It's hard for me to say without seeing you move in real time, but when I feel something similar, my range of motion is typically limited on that side. You might try doing some front shoulder opening (like cactus arms in a doorway) and then try the move again. Let me know if it helps!
@@KendraFitzgerald, thanks for the response! Yes, your suggestion seems to be helping. My shoulders and upper back are starting to feel a little better. Hopefully I'm making some progress. Thanks again!
I can feel the wings at my bra strap lol
Ha! Glad you could feel it. :)
When I’m in cactus pose I can’t even get close to the wall. Suggestion?
Yes! Check out the myofascial release video here and scroll forward to the 'chest' portion. Spend some time opening your chest and see how that affects your cactus range of motion.
Thank you!!
how can i send you e-mail I need some advice for my lower and upper back pain and problem .I doing your exercises for two days and I fell much better you are revolution for me. Thank you.
I'm glad these are helpful! Feel free to check out my other videos here or on my site kendrafitzgerald.com. More videos are coming soon!
too fast - what do you mean pull the rib cage down?
Hi Allison! I'm sorry you found the video too fast. I'm happy to explain! When I mention pull the rib cage down, it's bringing the bottom ribs down gently toward the pelvis - oftentimes the ribs will 'flare' out when we lift our arms because of shoulder tightness. Keeping the bottom ribs in place can help create space in the shoulders so you can get to your upper back muscles to strengthen them! Does that help?
These are great but I'm still getting far too many adverts - four sets this time.
Updated!
I'm afraid I don't understand what you're saying you describe it too technically.
Thank you for your feedback! I value it very much. Which parts were challenging to understand?