Easy Stretches For Back Pain & Neck & Shoulder Pain Relief Exercises, Stretching at home or office

Easy Stretches For Back Pain & Neck & Shoulder Pain Relief Exercises, Stretching at home or office


Psyche truth: life wisdom. Thank you for joining us today. My name is Mira Hoffman and in this video we’re going to be talking about some easy stretches that you can do at your desk. These are great for and low back pain or if you have neck and shoulder pain and just take a brief moment to and just engage from your work, maybe turn the sound down or and so you’re not getting those little notifications from your email inbox and the Phone on do not disturb so you can have a moment and just a little window to yourself to take, give it some stretches and some time to tune into your body. So a lot of us when we’re sitting at a desk, it’s natural everyone wants to kind of lean over you’re typing on the keyboard, you’re driving the mouse, we’re trying to get all those emails and work done, but you’ll notice, as I’m sitting here all the muscles On my front, side of the body are collapsed and the muscles on the back side of my body they’re, extended and also straining so they’re straining to try and hold the shoulders up and hold the back up. So, as I come back into a more on neutral position in alignment, you can see that the spine is stacked a little bit more naturally, and the body is actually having to do less work to hold itself up and a couple recommendations. If you’re sitting at your computer, some small things that you can do to change to help your long term posture, one is your keyboard. If you have like a little keyboard tray that can come towards you, so instead of holding your arms out here, which creates a lot of tension on these muscles, if you can bring in a little bit closer to you and a little bit lower down, that will Really help and one of our colleagues had mentioned, possibly putting the keyboard tray in your laps or you’re, welcome to try that and see if that’s a good fit for you. The other thing – that’s really big, is the position of your monitor, so many people’s monitors sits directly on the desk or maybe just on top of their desktop computer with a couple inches of her lift. But if you look at your eyesight, what you want is when your pop it back is in when your back is in the most aligned position. You want your eyes to be level with the screen. So if your screen is too low or too high, you’re going to be straining your neck to try and compensate for looking hours and hours at a time at that computer screen, so an easy trick for that, is you don’t have to buy a fancy? Little computer monitor Stan just grab a couple reams of paper from the copier area and stack them underneath your monitor, so it becomes more level so you’re, looking straight out at the horizon and another suggestion to you is, if you have a chair either making sure it’s A good height, so you’re getting a 90 degree angle at the knees or another thing that you can try is one of those exercise balls and one of the cool things about the exercise. Balls is you’re, constantly engaging your core and moving around and shifting so you’re. Not sitting in the same position for eight hours a day, you’re kind of moving it can bounce and get a little workout while you’re sitting at the desk. So there’s a lot of options for you, just small changes that you can make that can make a big difference if you’re experiencing low back pain or neck pain. So with that being said, we’re actually going to go into a sequence of stretches that you can do to help relieve tension and those areas. So the first one that I like to do is just gently inhaling and take a nice deep breath rolling the shoulders. All the way up to the ears and then exhaling rolling them back and down, and you may feel a few few pops on the back. That’S totally. Okay, just means that area is starting to open and real, I’m probably already starting to feel a lot of good relief. If you want to close your eyes, I know I do go ahead. You see that three or four time just gets nice open movement until the shoulder is my shoulder great and the next stretch, so we’re going to do is we’re going to bring the arm across the body. This is really good for opening up the back of the shoulders. So if you have tension in between the shoulder blades or on the rhomboids – and this is a really good opener – I’m just going to take a couple breaths here, allowing the body to relax. Lowering that arm we’re going to switch to the other side and you’re just really pulling all the way across really trying to keep so you notice, my torso is still facing straight, and I’m just pulling the arm across the body here nice to breath again, and we Can lower the arm and now we’re going to open a little bit of the side body so reaching the right arm up. I’M going to lift and then just reach over here, so really feeling all the intercostal muscles starting to open the lats are starting to open a little bit coming back to the other side, you get some pops in the spine and no my back’s already starting to Open up as you do, is try and keep both of your sits bones to go through the bones in your and buttocks area on the chair firmly. So if you’re using an exercise ball, this may be a little challenging. So you might want to find a regular chair to sit in coming back out and then another great shoulder opener is you can take the arm and using the opposite hand, just pulling it back and down so really trying to reach the fingertips all the way down? The back this is really opening this back part of your arm into the shoulders and the shoulder girdle and then coming back to the other side same thing. Opening the arms here may notice you get a little bit of popping and the shoulder is. Is you open up totally fine and if you or shoulders are a little bit more open or if you want to make this a little bit more of an advanced stretch, you can have one arm going up and then, with the opposite arm, come back and behind Now, for a lot of you, you’re not going to be able to reach in and interlock your fingers, so what you can do is just take a pen from your desk, so this any pen will do if you have a ruler that might work too, and with Your top hand hold the pin and, with the bottom hand, try and find it ludos, and then you can just tug on it kind of create that bottom and traction so you’ll notice it’s kind of natural to want to either turn into the pose. Let that front shoulder collapse. You really want to bring it up and back and it’s really helping open the shoulders and then I’m going to switch arms again. So, switching arms right arm up – and you can see this arm – I don’t have as much flexibility so can grab hold of the pin here. Nice huge shoulder opener here. This is really good if you have neck pain, shoulder tension and we’re going to do a little bit of a spinal twist here so and taking your right arm come out to the left knee and you’re going to start to twist. Now, if you want to take this twist, even further, take your back arm and reach it to the other side of your chair. So as you’re doing this, try and keep the spine erect, keep the spine straight up and then coming out. I’M going to do the opposite, so left hand to right knee and if you can rein that right arm over the chair reaching around and then looking over that right, shoulder to really extend that twist through the length of the back and coming back to neutral. We’Re going to do some hip openers, so if you’re sitting at a desk, sometimes you may cross your legs, that’s great and with this you’re going to be opening the IT band and the outer part of the hips. So I’m sitting here if my legs crossed my ankle is kind of over my knee and then I’m just going to fold my body forward. Let it come to rest wherever feels good. So right now, I’m feeling a stretch starting through my hips, all the way out. The outside of my leg into the knee you can just let your arms rest on your leg or, if you want to dangle them down, to create a little bit more forward movement, just really listening to your body and stopping wherever feels good for you slowly. Coming back up we’re going to reverse legs, so left leg over the right. I’Ve been forward, I’m letting the head hang head heavy here! So let your head be really nice and heavy the neck relaxed. You can use your breath to take some nice deep, inhalations and exhalations I’m slowly coming back up to neutral, putting the legs back on the ground. Another forward fold that you can do from your chair is sitting a little bit closer to the edge you can interlace. The fingers behind the back, if you can’t interlace the fingers, let’s grab our handy little pin again and you can use that to grab wherever feels comfortable. So I’m going to interlace my fingers as I can again. If you can’t just use the pin and release the figures – and you notice already how open my chest just became so before you’re kind of like this, this is a great opposite counter movement to typing on the keyboard and we’re just going to bend forward IMing onto Our knees and if you want, depending on how flexible and what feels gets you, you can continue to move the arms up towards the ceiling and then back over the head. I’M taking a few deep breaths here, not in the head and neck, be heavy in the last and you last the face and close my eyes. You want to inhaling coming back up neutral and we can stretch up towards the ceiling, so interlacing the fingers and pushing up towards the sky. Creating a nice long spine here, slowly letting the arms drift back down we’re gon na do a couple of neck stretches just to get that area a little bit of extra attention, so we opened up the shoulders really nice. You got some low back and hip openers. Here and we’re going to open up the top of the neck and the cervical spine, so the first one and all of these are really basic, so just join us and enjoy the movement we’re going to slowly lower the left, ear down the left side and all These muscles on the right side of the neck are getting a nice long stretch here you want, you can close your eyes. Let the right shoulder be nice and heavy, come back to neutral and do the other thing, the left side and inhale back to Center and then we’re going to fold the chest in we’re going to fold the chin into the chest and inhaling back to Center and We’Ll exhale bringing the chin up to the ceiling so with this stretch really stopping wherever feels comfortable, you don’t want to really crank the neck back too fast or too far, and for me I like to go pretty far back. You can start to see my neck muscles are starting to get a nice stretch here and coming back to scenario, and if you want to finish out, we can do some gentle neck rolls so really just going a full extended length, opening up each side of the Neck and going clockwise right now find a spot that feels good. You can stay, there, hang out for a couple breaths and then reversing the flow when counterclockwise. Now then, again, just moving really gently, it’s not about how fast we can do these, though I did these stretches, and I did three neck rolls and I’m all done. That’S not what it’s about it’s about tuning into your body and moving really slow with awareness and really creating that attune that, where you’re listening to your body and feeling it even if you’re at the office and working on some projects – and sometimes I notice when I Set my desk, I realize what I’ve been sitting like this, for I don’t even know how long and you can see how close my shoulders are to my ears, but when you realize oh, if I can let go of that tension, there’s really a lot more space. There so, and if you enjoyed this video, go ahead and like it, let us know if you have any comments or feedback if you were trying something out, and maybe you got a little confused about how to do it, we’d love to help give you some more Pointers and guide you through that movement – and maybe you have some prior issues or injuries that you’re trying to work through, maybe need some modifications or anything special instructions. We’Re happy to provide this for you you’re, watching the psyche. Truth youtube channel so subscribe to our channel. We have thousands of videos on all sorts of natural healthcare, massage and yoga we’d love to let you know about upcoming videos, as they released and new information that you can find out about, and my name again is Mira Hoffman. You can find out more about me and my practice at Mara, Hoffman com. Thank you. You

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Exercise For Adults Using a Walker

Exercise For Adults Using a Walker


Welcome to lower-extremity sample workout number one. This workout is going to include two exercises for flexibility and four exercises for strength. Have your timer nearby, as you will need them for the flexibility exercises we will be holding them for a count of 60 seconds. You may also have your Walker nearby, as you will probably need it for upper extremity support. I will demonstrate the exercises utilizing the Walker. The first exercise we will do will be for the gastrocnemius we’re going to begin by taking the Walker and turning to the side. You’Re going to position the Walker in front of you if you have a four-wheeled role later, like I have in front of me, you’re going to want to lock the brakes you’re going to begin feet, hip-width apart and you’re, going to take your left leg and place It back behind you if having your feet apart, this far is uncomfortable. Then you can bring your heel in a little bit or you can also lighten up the front knee I’m going to lean forward on the knee. So I feel the stretch in the back of the left lower leg and I’m going to hit start. My timer is going to count up to 60 seconds. You want to make sure that, while you’re counting for your 60 seconds that you’re breathing that you’re thinking about your form that you’re in tune with your stretch, you want to make sure that you’re not uncomfortable or in pain, but that you are getting enough pull to Make a difference for your flexibility, I’m going to lean in, on my stretch a little bit more, I’m going to make sure I’m breathing and tightening the abdomen to remain in good form. So you know if you can have a conversation with somebody while you’re doing the stretch that you’re doing it correctly and I’m looking at my timer, we have 15 seconds left, make sure you’re breathing you’re almost done. We have five four three two and one okay, we’re going to bring the legs together; kind of walk them out. I’M going to reset my timer, I’m going to unlock the brakes and pull the Walker around we’re going to lock the brakes again and this time we’re going to stretch the right leg back so feet, hip width apart, take the right leg, bring it back behind you And lean your weight forward on the heel, we’re going to start the timer. The other thing that you want to make sure that you do when you’re stretching is hold the stretch and resist the urge to bounce when we bounce we’re telling our esel to contract and what we want is for our muscle to lengthen. So it becomes nice and flexible, make sure, you’re, breathing tightening I’m using my Walker for light balance. It’S there to support me. You might need it for a little bit more balance and that’s okay. You can also, if you don’t, have your Walker nearby you which you should, but if you don’t, you can use a countertop or a chair. Something of that nature to go ahead and keep you propped up and we’ve got ten seconds left, keep breathing keep stretching and we are finished with the gastrocnemius stretch. This is the hamstring stretch for lower extremity sample workout number one, I’m going to demonstrate the stretch without the Walker and with the Walker. I am also going to demonstrate this stretch and sitting for people that don’t feel that they have the conditioning to perform it in standing. So before you start, your timer just observe what I’m doing and standing I’m going to turn to the right and bring the left heel out bending the right knee. This is going to be the stretch without the Walker I’m going to grab my Walker. This is going to be the stretch with the Walker. If you need to lean on it with your elbows, that’s okay! I’M going to come back up we’re going to turn the Walker around, so you can sit on it always make sure that you lock the brakes. We’Re going to sit on the Walker lock it down and again, with the left leg out, you can lean over and you’ll feel a pull in the back of the left leg. It won’t be as intense as in standing, but you’ll get the stretch without feeling like you’re, going to lose your balance. Okay, standing back up we’re going to begin the stretch, I’m going to demonstrate it holding onto the Walker and we are going to use the timer. So begin turning to the right and we’re going to slide out the left leg make sure you lean your weight back and you’re on your left heel. The timer begins now we’re going to hold it. I’Ve almost never met anyone without tight hamstrings. We use them all. The time and if we don’t stretch them, they can become a nemesis and cause a low back pain, make sure you’re breathing who we’re feeling the burn on this one. I’M feeling the burn. I don’t know about you if 60 seconds worth of our stretch is too long for you, you can cut it down to 30 or 45. Do what is most comfortable for you and what’s safe. We have 15 seconds left on the stretch. Make sure you don’t stop? Breathing five seconds: five, four, three two and one slide the leg in and you’re, going to push back up into city, going to stop my timer and reset it we’re going to unlock the brakes and turn the Walker to the left side. Again: re locking the brakes. This time we’re going to slide out the right leg, lean back and begin your 60 seconds. You will feel probably that one leg is tighter than the other. This is feeling a whole lot easier on the right hamstring than on the left, make sure you’re, breathing try and talk, maybe singing to make sure that you’re breathing if you’re concerned you’re not able to it’s very important not to hold your breath when you do these Exercises it’s very important that the body process oxygen to bring circulation to the muscles that you’re stretching and we have 20 seconds left, I’m going to go a little deeper into the stretch, breathe we’re almost done and 60 seconds is up and you can slide the leg In sample lower-extremity workout number 1 includes for strength, training activities. The first one will be squats, we’re not going to squat all the way to the ground, but we’re going to squat in a safe range of motion holding on to our Walker. If you don’t need to hang on to the Walker, that’s okay simply spread your feet apart and use your hands for balance. Otherwise we’re going to grab our Walker and we’re going to count to 20. I’M going to explain to you as we’re doing it how to use the proper form right away, though just remember as you don’t want your knees going away over your toes, you don’t want your heels to come up and you don’t want to have any pain during The exercise you have pain during the activity you want to stop. Okay, so we’re going to grab the Walker, bring it in close, lock the brakes feet. Hip-Width apart and one two three make sure you’re breathing during the exercise. If you want to get a tummy exercise with it, make sure that you tighten the abdominal-wall as you’re squatting. There may be a tendency for you to put weight for one leg over the other, but try not to do that. You want to distribute your weight equally through both hips. This exercise is wonderful because it’s very functional and it simulates a sit to stand activity that we do all day long getting in that of the chair getting in and out of the car getting on and off the toilet seat. This is something that we do all day and 20 good job. The second strengthening exercise we’ll be doing today will be a basic heel. Raise I’m going to use the Walker. If you don’t need the Walker, just use your hands out beside you for a light, support and you’re going to lift the heel up and down like so I’m going to turn and face my Walker for those of you that are using the Walker. So you can see me from the side. The exercise will be lift and down we’re going to start now, 20 repetitions, one if you’re not able to do 20 just do as many as you can. If you have any kind of sharp pain in the calf or in the heel cord, you want to stop the exercise immediately, otherwise continue to breathe and we’re all finished. The third exercise we’ll be doing today is a hip abduction to work the gluteus medius. We activate these muscles when we go to walk I’m going to hold on to the Walker and do the exercise. If you don’t need the Walker. However, you can use a basic arm movement to accentuate the activity. It is going to be a leg. Kick out to the side with a soft knee bent, it is standing and a soft knee bent that is moving I’m going to grab my Walker, okay, and I think I can show you this from the front ready and one two three. It’S important to note on this exercise that you can do them all in a row or you can alternate. I think it’s a little bit easier to alternate the activity because it doesn’t put too much strain on the leg. That’S standing make sure you can continue to breathe during the activity and remember you know if you’re breathing, if you can talk to a friend hum these kinds of things, and then you won’t pass out from lack of bear. Almost there probably feeling a burn right now on the outside of the hip. Don’T lose your form last one and very good exercise. Number four is going to be a basic standing, hamstring curl without the walker. The exercise will look like this and you can use the hands to help balance yourself, while you’re moving I’m going to demonstrate the full activity, utilizing the Walker. So let’s go ahead and grab our Walker unlock the brakes. I’M going to strike this for you from the side again locking the brakes and you’re going to lift just like that. People want to know what counts as one exercise, one will be a lift on each leg, so we’re going to begin the activity. Now I’m going to turn an angle a little bit more this way and we’re going to begin one two three just like that and again you can always get an abdominal exercise by tightening the tummy muscles pulling in at the belly button. You’Re, almost all the way, through your six exercises, focus on tightening that muscle on the back of the thigh. We’Re almost done and very good

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ZWOW – DAILY Morning Stretch Strength Cardio – 7 Minutes AT HOME WORKOUT FitTV Classes

ZWOW – DAILY Morning Stretch Strength Cardio – 7 Minutes AT HOME WORKOUT FitTV Classes


Super super intense, so now I’m going to go over each exercise in this workout, i’m going to show you the proper form so that you’re ready for thursday because thursday we’re going to do this workout together. As always, one of the exercises in this workout is strict. Mountain climber, so you will go down into plank, put your hands directly, underneath your shoulders you’re, going to step one foot forward and next to your hand, so right, foot! Next, to your right hand, now you’re going to jump and switch legs so that your left foot lands right next to your left hand and you just keep going keep your abs tight and keep up the pace. So that’s going to be one of the exercises. Another exercise in this workout – that’s going to that we going to be doing – is this bike stretch exercise so you’re gon na push your hips up, keep your back straight as straight as you can you’re going to keep your knees locked so like straight, and your goal Is to push your hips back and try to get your heels on the ground. You might not be able to do that, but your focus is to trying to bring the heels on the ground by keeping your knees straight so head between your shoulders and stretch really get a nice stretch. Another one it’s going to be like left so you’re in this bike position and you’re going to be doing like lift so think, you’re like app, but try not to rotate your hips. Try to keep your hips parallel to the ground. So do not rotate. Do not tell your hips sideways, try to keep them straight and try to break your leg as high as you can, keeping those hips straight. You know it’s like gon na be working your entire body, every little muscle in the body, because you’re stretching you’re trying to keep the hips level all that requires in a lot of strength and a lot of consciousness. You can have to keep thinking about the posture. So again, head between your arms back straight core, tight hips straight and do like lifts. Ok now I hope you guys gon na practice, because you have to make it really. You have to be sure that you’re doing it with the proper form when we’re doing this workout together next exercise is going to be better p. You all, if you’re doing my workouts in regular basis, you’re familiar with this exercise, we’re starting going to be static from a plank position, so hands underneath your shoulders. Your body in one straight line, you’re going to bend your elbows bring your body down. Then push your body up, jump your feet forward and jump up now. If you’re beginner and the push-up is too hard for you, then you have two options. You can either go on your knees and do a full range push up, so you can bend your elbows link your body to da cunha and go up or you can try to go in the plank push your hips a little bit up. If it helps – and you can also bend your elbows at least slightly now – I suggest that you do one workout one day. You do them off of your knees so that you get the full range of motion another day. Try to push it definitely try the other modification. You know don’t stick with just one modification try to mix it up so that you get. You know everything in next exercises. We’Re going to be doing it’s going to be dive bombers, so dive bomber push up. So you cannot start in a plank with your feet wider apart and now we’re going to push your hips back again again in the pike position, knees straight head between your arms and now you’re going to bend your elbows and slide forward close your forehead. Then you changed in your belly and you end up in this position. Now, don’t put your hips on the ground, keep your hips. Have it above the ground. Now reverse the movement, so hips go back and absent. Just then your head, you end up in this position, and that was one rep. So again, if you’re beginner, this is too hard for you. You can try to do it off of your knees, so you start off on your knees, and you just do this movement and back and that’s it. The other exercise is going to be many air squats, so feet wider apart. Toes and knees are pointing slightly outwards. You can sit down until your thighs are parallel to the ground. We shall hips back, keep your back straight abs tight in this position. We’Re going to be doing these poses and let’s see how long you can last in this position, you’re going to be doing quite a few reps and that’s it. These are all the exercises that we’re going to be doing in this workout. I’M gon na put the break down the workout break down on my side. Sous Kel light it’s going to be there on Thursday, and also the video, the workout that we’re going to be doing together. It’S going to be read by up, so you can follow along with me and that’s it so also guys, don’t forget to check out my site for nutrition tips recipes and also

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The 10 Most Important Mobility & Flexibility Exercises

The 10 Most Important Mobility & Flexibility Exercises

Mobility and flexibility are very important when it comes to a healthy body. Both will improve and stabilize the range of motion of your joints and muscles. It will also improve your posture and reduce aches, pains, imbalances and will improve your body awareness. In this video we will show you 10 of the most important and comprehensive exercises. Cat – Cow We start right here with the Cat – Cow. This exercise is great for your shoulder blade and spine mobility. In the first part of the movement, you press your arms into the ground, push your shoulder blade forward, round your back and tuck your chin. In the second part, you extend your spine, bring your shoulder blades together and look forward. Always keep your arms straight and don’t overextend your cervical spine too much. Archer Squat The next exercise is the Archer Squat.

This exercise is great for your hip mobility and leg flexibility. It is important to let one leg straight and bend the other one. First of all you need the right distance between your legs. Choose a distance which allows you to go down with the straight back and without falling backwards or letting your bent leg heel lift off the ground. The movement comes from your hips and not your spine. You can do this movement with a straight leg heel on the ground to target your hamstrings, or with the inside of your foot to target the adductors.

Always keep the tension in your legs and don’t overextend the straight leg. Try to improve the range of motion step by step. If you are able to sit down you can also add some rotations. Spiderman Lunge with Reach Let’s move on with the Spiderman Lunge with Reach. This exercise will stretch your glutes hip flexors and mobilize your spine and shoulder. The front leg is bent and the rear one should be straight all the time. Now you bring your hips as close as possible to the ground, rotate your body and do the reach. Your eyes follow your hands and you rotate both arms outwards.

Squat with Reach The reach is also a part in the next exercise. Perform a similar movement with your arms, the head and the spine, but this time in a deep squat position. Go as deep as possible and let your heels on the ground. Your body should be as upright as possible when you do the reach. Jefferson Curl One of the most popular and beneficial mobility exercises for the posterior chain is the Jefferson Curl. It will mobilize and stabilize your spine and will stretch your hamstrings and glutes. It’s important to do it very slow and controlled. Start by tucking your chin and bend yourself forward vertebra by vertebra. Your knees should be straight all the time.

If you are a beginner do it with your body weight. Later if you are used to this movement you can slowly add up some weight. Passive & Active Hang When it comes to shoulder blade activation mobilization and stabilization there is nothing better than the passive and active hang. Just let yourself hang from a bar with straight arms. Now start to pull your shoulder blades down and together.

The stronger and more mobile you get, the more your upper body will produce and allow an arch in your spine. If you want to mobilize your shoulder you can also do it on the ground. Shoulder Circles You lay on your stomach and move your straight arms from the front to the back. Here it’s important to let your body straight, tuck your chin and avoid an arched back as good as possible. The next exercise is a moneymaker when it comes to mobility for your shoulders spine and hip flexors. Backbridge The Backbridge will mobilize your anterior muscle chain while it strengthens the posterior one. This movement is very complex. So if you want to know more about it, check out our back bridge tutorial. Pigeon Stretch A great exercise for hip flexibility is the Pigeon Stretch. The goal is to put your 90 degree bent leg to the ground in front of you while the other one is straight.

It’s okay if you have to turn your front leg a little bit inwards. But the goal should be a 90 degree angle between the upper and lower leg. Always push your hips forward, stay upright with your torso and don’t rotate your body. The pigeon stretch would stretch your hip flexors and glutes. Log Roll The last exercise is a mix of mobility and coordination. You lay on the ground and tuck your knees to your chest as tight as possible. Then you extend your body to the Hollow Body Position, from where you slowly roll over to your stomach and extend your arms and your spine. From there you roll on back into the hollow body position and tuck your knees again.

This exercise is great to mobilize and strengthen your posterior and anterior chain in one movement. Those were our 10 most important mobility exercises to mobilize and strengthen your whole body. For further questions just leave a comment. Thanks! Alex..

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