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Kneeling Hip-flexor Stretch

Your hip flexors are located on your upper thighs just below your hipbones. These muscles allow you to bend at the waist and to lift your knees. Stretching your hip flexors prevents both hip and lower back pain.

From a kneeling position, bring the left foot forward making sure that the left knee is over the ankle and the hip is bent about 90 degrees. Place both hands gently on the left thigh to help maintain a straight, tall spine.

Pull your shoulders blades down and back. Engage your abs to brace your spine. Keep your pelvis stable. (Do not allow one side to shift higher or lower than the other side). Lean forward into your left hip while keeping your right knee pressed into the ground.

Hold the stretch position. Complete on one side before alternating to the other hip.


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Single leg plank

Another plank variation, great for hips and glutes.

Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back, and head in a straight line. Keep a neutral neck and spine.

With your legs hip-width apart, lift your right leg to hip height and hold as much as you can.

Switch legs.


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Twisting standing dumbbell biceps curl

You can build your biceps by doing curls while standing or seated, and with a variety of tools. The twisting standing dumbbell curl features an extra movement to help give you the biceps you want. This exercise engages the forearms as well as the biceps. In addition to creating balance in the upper and lower arm, this exercise improves wrist mobility.

Stand straight and hold a dumbbell in each hand. Let your arms hang by your sides with the palms facing your body.

Exhale and bend your elbow to raise the dumbbell toward your shoulders. Rotate your forearms as the weights ascend so your palm faces your shoulder at the peak of your movement. Keep the elbow close to your side and the upper arm as still as possible.

Inhale, lower the dumbbell to the starting position slowly. Rotate your forearms in reverse so your palms again face your body when your arms are extended downward. Repeat with the other hand.


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Alternate front dumbbell raise

This is a popular exercise for the anterior deltoid. It isolates shoulder flexion.

Stand holding dumbbells lightly touching the front of your thighs and palms facing your thighs. Your elbows should be straight or slightly bend.

Engage your abs and pull your shoulder blades down and back. Keep your spine in a neutral position. Your head should be aligned with your spine.

Exhale and slowly raise one dumbbell up in front of your body until your arms are level with your shoulder. Your elbow and upper arm should rise together and lead the movement ahead of the forearm and dumbbell. Do not allow the back to arch or the wrists to bend.

Inhale and gently lower the dumbbell back to starting position.

Repeat with the other arm.


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