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@may17mb: HYALURON COMPLEX เซรั่มไฉยารูลอน Gravich ผิวฉ่ำน้ำ เติมน้ำให้ผิว หน้าฉ่ำเด้ง #ไฮยารูลอน #gravich #หน้าฉ่ํา #สกินแคร์
เมย์เมย์ 💄🦋
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Sunday 07 July 2024 00:14:09 GMT
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‼️⚠️ 𝗵𝗶𝗽 𝗮𝗻𝗱 𝗸𝗻𝗲𝗲 𝗽𝗮𝗶𝗻 ⁉️ 𝘁𝗿𝘆 𝘁𝗵𝗶𝘀 👇🏼 The Tensor Fasciae Latae is a small muscle on the outer side of the hip that assists with hip flexion, abduction, and internal rotation. Stretching it requires you to position the hip in the opposite directions: extension adduction and external rotation. ⚠️Hips Positioned Evenly: Avoid twisting or rotating your pelvis. Keep your hips squared for an effective stretch. ⚠️Engage Core: A strong, neutral core will protect your lower back and help isolate the TFL. ⚠️Controlled External Rotation: Rotate the straight leg outward gently, as excessive rotation can reduce the effectiveness of the stretch. 𝗪𝗵𝗮𝘁 𝗧𝗵𝗶𝘀 𝗦𝘁𝗿𝗲𝘁𝗰𝗵 𝗧𝗮𝗿𝗴𝗲𝘁𝘀 Primary: TFL Secondary: Hip flexors (like the rectus femoris), IT band, gluteus medius, and lateral hip muscles. ‼️Common Mistakes to Avoid Tilting or Rotating the Pelvis: This reduces the isolation of the TFL. Hyperextending the Lower Back: This can shift the stretch away from the TFL and strain the lumbar spine. Forgetting External Rotation: Without rotating the straight leg If you found this helpful share with a friend like and follow for more content like this 🔥 #trainer #personaltrainer #Fitness #fitnesscoach#lifestylecoach #coach #onlinecoach#onlinecoaching #onlinetrainer #fitnessprograms #exercisetips #exercisedemo
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