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How To Correct Your Posture - 5 Home Exercises To Fix Your Posture

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How To Correct Your Posture - 5 Home Exercises To Fix Your Posture

Poor posture can result in neck pain, shoulder knots/tension, and headache pain. As a physical therapist these are common complaints I treat in my clinic - oftentimes these issues correlate directly with a person's posture. Today I'm sharing 5 of my favorite exercises you can do at home to help correct these postural issues.

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DAILY STRENGTH TRAINING ROUTINE AT HOME:

6-MINUTE POSTURE CORRECTION WITH A FOAM ROLLER:

HOW TO ELIMINATE MUSCLE KNOTS IN YOUR NECK, SHOULDERS, AND BACK:

BEST EXERCISES FOR UPPER BACK PAIN


SETUP YOUR DESK TO IMPROVE YOUR POSTURE AND ELIMINATE NECK/SHOULDER PAIN:


As a physical therapist, I treat many posture related problems.

The thing is – people don’t come in to my clinic complaining of “bad posture“. People come into my clinic complaining of the symptoms that are typically associated with bad posture. Neck pain, knots in your upper shoulders, headache pain, etc. are typically related to poor posture.

These are the complaints for which people typically seek Physical Therapy help; little do these patients know how many of them wouldn’t be in any pain if they just spent some time addressing their posture!

Today on Tone and Tighten I wanted to discuss these postural issues – specifically what is poor posture, why you developed it, and some simple exercises you can do to correct this problem.

What is it?

Poor posture is typically characterized by what we refer to as a “forward head and rounded shoulders“ posture. When you stand up straight and tall, if I were to look at your profile from the side your ear should be directly located over the tip of your shoulder. Your sternum/chest should be pointed up with your shoulder blades sent back. This is what “good“ posture looks like.

In this position, gravity holds your head squarely on top your neck with very minimal muscle activation required. This results in minimal tension, decreased muscle knots, and decreased muscle activation.

Now let’s take a look at the implications of bad posture…

Again, bad posture is typically characterized by a “forward head and rounded shoulders“. Forward head refers to the position of your head relative to your shoulders. It simply means that if I were to look at your standing posture from the profile view your ear would be out in front of the tip of your shoulder.

This typically causes a “rounding“ forward of the shoulder blades and an increased visible “hump“ in the upper back.

In this position, your head is not in an ideal anatomical location. Gravity would cause it to flop forward if not for some muscle activation to hold it up. So to prevent your head from flopping forward you must activate the muscles in your neck and upper shoulders.

15–30 minutes at a time this might be OK, but when you spend 8 – 12 – 16 hours in this position, those muscles can get extremely fatigued.

The result is increased tension in your neck, pain with movement, stiffness, knots in your upper shoulders, and even headaches.

So what do we do about it?

The muscles in your body are highly adaptable to stresses placed on them or removed from them.

Our forward head and rounded shoulders posture typically results in what we refer to as an “upper cross syndrome“. The muscles through the front of your chest and back of your neck get tight while the muscles through your upper back and front of your neck get stretched out and week.

The treatment for this poor posture issue is to basically reverse our “upper cross syndrome“. We need to stretch where it’s tight (upper chest, front of the shoulders, and neck) and strengthen where it’s weak (rhomboids and middle traps – between your shoulder blades).

Here are 5 of my favorite exercises to help you overcome these problems. Push “Play” on the video above for a detailed description of the principles discussed in this post including an explanation of the following exercises.

Remember – oftentimes you don’t feel “poor posture”… but you certainly feel the effects from it. If you carry a large amount of tension in your neck and shoulders, get neck pain regularly, or experience tension headaches – your posture certainly could be playing a role in that.

Performing these exercises regularly will help to improve your posture. In fact many of my patients notice a significant improvement in about a month; it might be up to 3 months to see a remarkable improvement (it took your body a long time to develop poor posture; it’s going to take some time and effort to reverse this problem). You have to be diligent and consistent, but I know these can help you out!
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Is Posture Causing Your Back Pain? Physical Therapist Teaches Simple At Home Stretches

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Christine CP Powell explains why poor posture can cause back pain and disrupt mobility. These simple stretches and exercises will help you fix your posture and stop back pain.

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Posture Improvement Exercises to Fix Rounded Shoulders (PHYSIO ROUTINE)

Reverse your slouched posture with these posture exercises for overcoming rounded shoulders Physio Michelle from guides you through posture exercises that help you reverse slouched forwards posture.

This posture exercise video includes:
1. Chest stretches
2. Spinal flexibility
3. Back strengthening

1. Chest Stretches to Promote a Straight Back

The chest stretches demonstrated in this exercise video stretch the Pectoral muscles. These large chest muscles can become shortened and tight with slouched forwards posture.

Pectoral Muscle Stretch 1

Starting Position
Start with your knees slightly bent, feet apart, knees slightly bent and hold the ends of a bath towel in your hands.

Stretch
• Raise the towel above your head keeping your elbows straight
• Push your chest forwards and try to squeeze your shoulder blades together
• You should feel a comfortable stretch across your chest
• Hold this chest stretch for approximately 10 seconds and repeat 2-3 times in a row

Pectoral Muscle Stretch 2

Starting Position
Start with your knees slightly bent, feet apart and hold the towel with your hands a little wider than shoulder width apart

Stretch
• Raise the towel above your head
• Next bend your elbows to approximately 90 degrees (right angle position)
• Push your chest forwards and pull the towel back behind your head
• You should feel a comfortable stretch across your upper chest and the front of your shoulders
• Hold this chest stretch for up to 10 seconds at a time and repeat 2-3 times in a row

2. Spinal Flexibility Exercise With a Foam Roller
Foam roller exercises can promote spinal flexibility.

Starting Position
Lying down with the foam roller placed horizontally under the middle back. Your feet should be flat, knees bent and butt raised from the ground.

Correct Action
• Your head and neck are supported with your hands as you slowly move the foam roller up and down the middle and upper spine keeping your elbows out to the sides
• Next bring your elbows close with your hands supporting your head and neck throughout
• Move the foam roller up and down your spine by bending and extending your knees and hips
• Repeat these foam rolling exercises for a couple of minutes or as long as feels comfortable for your spine

3. Back Strengthening Exercises for a Straight Back

The back strengthening exercises demonstrated in this video strengthen help you stand tall by raising your chest forwards giving you an upright straight back appearance.

These back strength exercises are directed at:
• Lower and middle trapezius muscles
• Rhomboid muscles

Back Strength Exercise 1

Starting Position
• Start lying prone on a firm surface with your arms by your sides and palms facing down
• Your forehead stays in contact with the supporting surface throughout this exercise

Action
• Gently move both shoulders away from your ears to feel your shoulder blades move down and towards each other
• Raise both arms backwards above the ground
• Lower your arms back down to your starting position
• Repeat this exercise up to 10 times in a row progressing to 3 times daily

Progression Back Strength Exercise 2

Starting Position
• Start in the same prone position described above for Exercise 1
• Bend your shoulders and elbows to 90 degrees lying prone with your palms facing the ground.

Action
• Squeeze your shoulder blades together and slightly down
• Raise your arms back off the ground and squeeze your shoulder blades together
• Lower your arms slowly back to your starting position
• Repeat this exercise up to 10 times in a row and repeat up to 3 times daily

Progression Back Strength Exercise 3

Starting Position
• Commence using the same prone position already described
• Extend both arms above your head with your palms facing down so that your body and arms resemble the 'Figure Y'

Action
• Keep your head in contact with the ground as you raise both arms simultaneously off the ground and slowly return them to the ground
• Your gaze is directed down towards the mat to avoid hyper extending your neck
• Progress by raising your chest and shoulders off the ground while raising both arms from the ground
• Keep your gaze directed down throughout
• Repeat this exercise up to 10 times in a row and repeat up to 3 times daily

Exercises to correct posture can take a number of months for a noticeable effect. Incorporate posture exercises into your regular exercise routine to maintain good upright posture and the appearance of having a straight back.
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How To Improve Your Posture

Fitness Expert discusses the ways you can test your core strength and stability. Find out how you can increase your core strength and get a healthy spine to get rid of the ache in your back.
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Yoga for better posture

Yoga does so much more than increase your flexibility – it can also improve your posture.

How to Test Pec-Shoulder Mobility & Fix Your Posture | Neck & Back Pain, Physical Therapy

Physical Therapist, CP Powell, shows you how to test and improve mobility of the shoulders, pecs & neck, to help correct forward head posture and improve athletic performance.

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This video is part of the Total Body Mobility Assessment Series, featuring Christine Powell. This video focuses on the neck, shoulders & pecs, teaching you Wall Angels-- a great way to test your mobility & an effective stretch in itself. Reduce back pain, neck pain & improve your posture. Also great for athletes!

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Perfect Posture Workout Video. Effective 8 minute corrective exercise routine to help stand tall.

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Join fitness pro Caroline Jordan for a quick, effective exercise routine to help improve posture. These exercises relieve chest tightness, strengthen upper back muscles, and strengthen your core. Challenge yourself with this series of flys, back raises, and bird dogs. This workout doesnt require any equipment and is perfect for at home or traveling workouts.Choose to work these exercises into your routine regularly, repeat the exercise video until you stand up tall with perfect posture!!

Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? Do you stand up at 5 P.M. and feel like your back resembles a question mark? If you answered Yes to these questions, you are part of a growing trend of people who experience postural problems from our culture's constant state of sitting.

Slouching throughout the day forces chest muscles to tighten, which in turn pulls the spine forward and rotates the shoulders inward, all while weakening the muscles of the upper back that aid in posture. In other words, you start looking like a hunchback and may experience pain in your neck, lower back, and even arms and legs.

Not only can poor posture have negative effects on your physique (increased belly fat, double chin and varicose veins), it can also have serious implications on your health (heart strain, pinched nerves). Plus, if you're a go-getter, posture is a must! In today's culture, good posture communicates confidence, alertness and strength. All of these are key traits of success.

Follow a balanced exercise program like this workout video that incorporates corrective exercises for good posture. The good news is that Postural Kyphosis, the clinical term for this condition, is completely reversible. This corrective exercise workout can relieve chest tightness and strengthen your upper back muscles to help you look more like superman and less like a hunchback. Choose to work these exercises into your daily life a few times per week until your posture is improved. And of course before starting any exercise program, be sure to consult with your doctor.
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3 Physio Guided Posture Improvement Exercises (GYM Based)

Physiotherapy posture exercises for strengthening your postural muscles (middle back) with Michelle from Learn how to fix your posture and perform these 3 gym-based posture exercises using the correct technique and avoiding injury.

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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

How To Fix Your Posture With 5 AT-HOME Exercises

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Chin Tuck Exercise - Nice Before and After Posture

You can actually realign your entire body just by moving your head. One of the most effective posture exercises is the basic chin tuck. You can reverse the effects of Text Neck and gravity by retraining your body to stand long and tall, with the simple chin tuck.

Get Some Posture Swag ????

DISCLAIMER
???? Health information presented in this video is intended as an educational resource and should not be used for the diagnosis or treatment of medical conditions. Results may vary. Consult your physician or health care professional if you have any chronic or recurring conditions and before trying the exercise in this video.

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Posture Videos is the best online source for improving posture. We teach you everything you need to do to correct your posture. Come meet our resident posture doctor:
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4. Meet Dr Paula ????
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Driving Posture - Fix Round Shoulders

Driving for long hours and holding the steering wheel causes the shoulders to round forward. This simple car stretch will help you fix your round shoulder posture.

PLEASE ALWAYS USE CAUTION DRIVING! TWO HANDS ON WHEEL

DISCLAIMER
???? Health information presented in this video is intended as an educational resource and should not be used for the diagnosis or treatment of medical conditions. Results may vary. Consult your physician or health care professional if you have any chronic or recurring conditions and/or before trying the exercise in this video.

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Posture Videos is the best online source for improving posture. We teach you everything you need to do to correct your posture. Come meet our resident posture doctor and grab a copy of our book: The 7 Biggest Posture Mistakes when you join us:
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How to Fix Your Posture In Just 5 Moves

How to straighten your back? While it may not seem like a big deal now, that bad posture will catch up with you sooner than you think, causing you major health problems later on.

If you have poor posture today, chances are you’ve been slouching that way for most of your life. This is an ever-growing problem in today’s digital age. While there are many things that cause us to have bad posture, reversing its seemingly permanent effects can be quite challenging. But that doesn’t mean it’s impossible!

TIMESTAMPS:
How to assess your personal situation 1:26
Improve your flexibility 2:31
Strengthen your core 4:02
Align your spine at night 4:36
Adjust your wardrobe 5:10
Adjust your workspace 6:05

#goodposture #poorposture #healthyback

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SUMMARY:
- Look at your reflection and note how your arms hang down by your sides. If you see that your palms are turned inward facing your legs and your thumbs point towards the mirror, congrats! You’ve got good posture!
- A major cause of your slouching is the fact that you’re constantly hunched over a desk all day and never take the time to develop the muscles that support a strong upper back and shoulders.
- Just like how improving your flexibility helps your posture, so does strengthening your core muscles. Strong core muscles are essential for back health. If you have lower back problems, core exercises can do wonders!
- One simple way to keep your spine straight is to put a firm pillow between your knees when you’re lying on your side. This takes the extra pressure off your spine that comes from bending in harsh ways.
- Wearing high heels forces you to lean your body forward, which can, in turn, cause you to hunch over. If you can, try not to wear heels over 3 inches and opt for flats when it’s possible.
- Stand-up desks are becoming more and more common in the workplace. There are even adjustable ones so that you can switch from sitting to standing and vice versa. Another thing you can do at work is to get up more often and walk around a bit.
- According to the UK’s National Health Service, bad posture can cause permanent damage in your neck, upper and lower back, as well as your muscles. You can experience pain, troubles standing for long periods of time, frequent headaches, and even breathing problems.
- Aside from the physical effects slouching has on your body, it can actually dictate how your social life is going. When a person slouches, they appear to be shy and anti-social.

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Prevent Hump Back Posture

Dr Paula Moore, posture doctor shows you how to avoid the unattractive hump back posture using a towel.

DISCLAIMER
???? Health information presented in this video is intended as an educational resource and should not be used for the diagnosis or treatment of medical conditions. Results may vary. Consult your physician or health care professional if you have any chronic or recurring conditions and before trying the exercise in this video.

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Posture Videos is the best online source for improving posture. We teach you everything you need to do to correct your posture. Come meet our resident posture doctor and grab a copy of our book: The 7 Biggest Posture Mistakes when you join us:
????

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Bonus Materials
1. Posture School: 1-Month Free Trial ????
2. How long to fix my posture? ????
3. Forward head posture ????
4. Meet Dr Paula ????
5. Posturecise Crash Course ????

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Fix Forward Head Posture FAST! (5 Easy Steps)

Fix bad posture FAST! Forward Head Posture and Rounded Shoulders are two of the most common postural imbalances among men and women. So why not learn exactly how to correct that slumped over posture once and for all. You can even perform these corrective exercises and stretches at home so there are no excuses to get rid of that nerd neck and improve your posture once and for all.

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For every inch that your head moves forward, your neck and your upper back have to support an extra 10 pounds of weight, just to keep your head from literally falling off of your body. If forward head posture is left untreated it can cause neck & back pain, headaches, breathing issues, pinched nerves, and numbness in your hands. And the worst part is if you continue to maintain a forward head posture over the years you'll start to develop an abnormal curve in your upper spine and your body will build up scar tissue on the lower part of your neck known as a dowager's hump.... I think it's safe to say that nobody wants a hump on their back, not now and not later so today I'm going to show you the 5 key steps you'll need to take to fix this postural deviation once and for all. And the very first thing you'll want to do is a test to find out if you have a forward head posture, to begin with. This is a really easy test that only takes a minute. You'll stand with your back against a flat wall, making sure to touch the wall with both your heals and your shoulder blades. As those 4 spots touch the wall check where your head naturally goes. If the back of your head is touching the wall or is pretty close to touching the wall, you probably don't have much forward head posture. However, if your head naturally shifts forward and ends up inches away from the wall then you do have forward head posture and the further your head is from the wall the more important it is for you to start fixing it right away. This is because as your head comes forward, your shoulders will also round forward, and then to see straight ahead you'll have to compensate by tilting your head up. In combination, all of this will cause certain muscle groups to shorten and tighten up including your sternocleidomastoid which runs along the front and the side of your neck, your suboccipital muscles behind your head at the base of your skull, as well as your scalene muscles, upper traps, chest, and your lats...all of them will shorten and become tighter, further reinforcing this bad posture. So step number 2 is to begin releasing and stretching the tight muscles and we're going to start first with the sternocleidomastoid. To release this muscle you'll first locate it by looking for the v-shaped muscle that runs from your collar bones up along the sides of your neck. you're going to massage this muscle by gently pinching it between your fingers working your way up and down along the entire muscle. Massage each side for about a minute, and then you'll move on to stretching it by first placing your hand over your collar bone and pulling the skin down. Then lift up and rotate your head and your chin diagonally to the opposite side. Holding this position will also stretch out the tight anterior scalene. Make sure you Hold it for 30 seconds before switching sides and then repeat for 3 rounds. after that, for your next stretch, you'll want to grab the opposite side of your head with one hand and tilt your ear towards that raised shoulder while holding your opposite arm behind your back. Hold that stretch for about 30 seconds on each side, and again repeat for 3 rounds. Now for the suboccipital muscles, you'll want to first release them by using a massage ball or something similar like a lacrosse ball. Lay down with your back against the floor and place the ball behind your head at the base of your skull. Then roll the ball along the area by gently tilting your head up and down and side to side. You want to do this for about 2 minutes and make sure you roll out each side. If you don't have a ball, keep in mind you can also simply massage these muscles with your fingers. Once those muscles are relaxed you'll stretch them out by tucking your chin back and looking down while gently applying downward pressure on the back of your head for 30 seconds and then repeat 3 times. finally, for the chest and lats, you can stretch your chest by placing your arms at 90-degree angles against the frame of a doorway before leaning through. And for your lats grab something sturdy above your head with an underhanded or neutral grip and lean back while rotat...

1-Minute Exercises to Improve Posture and Reduce Back Pain

Quick 1-minute exercises that will work wonders for your back. It’s not only good for your back; stretching exercises are good for relaxing muscle tension and making you more flexible.
It’s not only good for your back; exercising makes you healthier, more energized, and maybe even more self-confident!

TIMESTAMPS
Exercise #1 0:58
Exercise #2 2:30
Exercise #3 4:11
Exercise #4 5:54
Exercise #5 7:35
Exercise #6 9:05
Exercise #7 10:45

SUMMARY
- #1. This particular exercise is great for back pain because it strengthens and stretches the muscles of your back.
- #2. This exercise gives your back a good stretch while taking care of those abdominal muscles too. Just don't rush it!
- #3. Try to do the exercise without stopping, lowering your legs, or putting your shoulders back on the floor. This is awesome for your back, and you’ll definitely feel the burn in your abs!
- #4. This exercise works wonders for your back, of course. And, you might be seeing a pattern here, it’s good for the abs too! Again, like I mentioned earlier, a little stretch in your lower back means you're doing the exercise just right.
- #5. Take your time on this one. If you hurry through it, the exercise won’t be as effective. It's better to do it slowly but correctly.
- #6. This exercise is a must-have not only for your back but for your abs too! If you do it regularly, you'll carve out the abs of your dreams and properly stretch your back. A little tension in your abdominals is totally fine; it just means the exercise's working.
- #7. Try to feel your muscles stretching. This exercise is kind of like riding a bike, just without the circular movements, right?

What do you do to deal with back pain? Tell us in the comments section below.

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5 Exercises To Fix Rounded Shoulders Posture (Long Term Fix)

Do these 5 exercises to fix your rounded shoulders posture long term. You need to both release/stretch the tight muscles, and activate the weak/underactive muscles. Get 3 more posture correction exercises here:

FIX Forward Head Posture! (Daily Corrective Routine)

Forward head posture (also known as “text neck”) is not something you should just ignore as it can have a major impact on your aesthetic, long-term health, neck pain, and even affect certain lifts your performance in the gym. Luckily, forward head posture correction is simple given that you perform the proper exercises and stretches. When it comes to the forward head posture “fix”, you need to focus on two things; stretching/massaging the muscles that have become shortened and using exercises to strengthen the muscles that have become weakened. Although I wouldn’t call it a quick fix to forward head posture, given that you perform what is shown in this video daily and stick to the stretches/exercises consistently you’ll see major improvements pretty quickly. I suggest taking a picture of your forward head posture before starting the routine, and after a week or two in order to track your progress.

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How to fix hunchback posture in 3 minutes

Got hunchback posture? Learn a simple, convenient exercise to correct hunchback posture!

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ABOUT THIS VIDEO
In this video, Matt demonstrates a convenient exercise to get rid of hunchback posture.

Using this exercise, you can train the muscles of the mid and upper back to achieve and maintain better posture. This exercise can help you with your hunchback (kyphosis) and forward head posture.

As with any exercise, this must be done regularly and consistently to get results that last. How long it takes will depend on how bad your posture is to start with and how much your daily habits put you in bad posture. In general, we recommend holding the position for 2.5 to 3.5 minutes and doing the exercise once or twice a day (more if your body responds well to it). If you spend a lot of time in a hunchback position or you find this exercise extremely difficult, you may need to do it more than someone who has less kyphosis.

If someone has a good overall lifestyle that allows them to stay out of bad posture for longer periods, they may need to do this very little.

Fix Your Posture. Exercises to Improve Your Posture and Prevent Rounded Shoulders

Posture exercises to prevent rounded shoulders. Easy workout to improve your posture.

⦿ Calorie Burn: 36 - 56

⦿ Frequency: do the workout 5 times a week


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Consult your doctor before starting these exercises .

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