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@singabakho6:

Singabakho
Singabakho
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Sunday 21 July 2024 18:14:32 GMT
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meharrahid
Mehar Rahid :
beautiful 😍 🤩 👌
2024-07-21 18:49:03
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mnqobiweapons
weaponsmnqobi :
❤🔥❤
2024-07-22 01:03:11
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user7907223343513
Remo :
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2024-07-21 19:07:48
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Issa joke😅 #fyp #foryoupage
Issa joke😅 #fyp #foryoupage
Day 49/100 _ Struggling with knee pain? These 5 exercises will help you strengthen and protect your knees! 🚨Knee pain can be a real challenge, but with the right exercises, you can relieve discomfort and build strength in your joints. Here’s a simple routine that targets your knees to help you get back on track: 1️⃣ Heel Lift Hold: Sit on the floor, with your back straight against the wall. Press your knees into the ground so your heels lift off the floor. Hold for 10 seconds while breathing deeply. Repeat 15 times. 2️⃣ Wall Plank with Knee Tuck-ins: Get into a wall plank position, keeping your heels on the ground at all times. Tuck in your knees one step at a time. Engage your core, hold your breath for each tuck & repeat for 15 reps. 3️⃣ 10-15 Minutes of Walking Upside Down: Turn things up with 10-15 minutes of walking on your back! This helps build your tendons and strengthens your knees for the long term. 4️⃣ Leg Extensions in a Chair: Sit on a chair and extend one leg at a time. Squeeze your quads and engage your knee cap. Hold for 15 seconds and tighten your core. Repeat 15 times for each leg. 5️⃣ Ballerina Holds on Sofa: Sit on a sofa, extend your leg, and hold it for 5 seconds in a ballerina position. Then, pull it inward for another 5-second hold. Do 5 inward and 5 outward circles to fully engage your knee joint. 💥Protect your knees and make them bulletproof! These exercises can help you manage knee pain and build strength. For a more detailed rehab program, join my exclusive coaching program. Let's work together to get you stronger and pain-free! #KneePainRelief #KneeStrengthening #BulletproofKnees #KneeExercises #PainFreeMovement #KneeRehab #JointHealth #ExerciseForPain #StrongKnees #HealthyJoints #Rehabilitation #MobilityTraining #PhysicalTherapy #CoachingProgram #JoinUs #100DayChallenge #explore #fyp #foryoupage #viralvideochallenge #trending #reelkrofeelkro
Day 49/100 _ Struggling with knee pain? These 5 exercises will help you strengthen and protect your knees! 🚨Knee pain can be a real challenge, but with the right exercises, you can relieve discomfort and build strength in your joints. Here’s a simple routine that targets your knees to help you get back on track: 1️⃣ Heel Lift Hold: Sit on the floor, with your back straight against the wall. Press your knees into the ground so your heels lift off the floor. Hold for 10 seconds while breathing deeply. Repeat 15 times. 2️⃣ Wall Plank with Knee Tuck-ins: Get into a wall plank position, keeping your heels on the ground at all times. Tuck in your knees one step at a time. Engage your core, hold your breath for each tuck & repeat for 15 reps. 3️⃣ 10-15 Minutes of Walking Upside Down: Turn things up with 10-15 minutes of walking on your back! This helps build your tendons and strengthens your knees for the long term. 4️⃣ Leg Extensions in a Chair: Sit on a chair and extend one leg at a time. Squeeze your quads and engage your knee cap. Hold for 15 seconds and tighten your core. Repeat 15 times for each leg. 5️⃣ Ballerina Holds on Sofa: Sit on a sofa, extend your leg, and hold it for 5 seconds in a ballerina position. Then, pull it inward for another 5-second hold. Do 5 inward and 5 outward circles to fully engage your knee joint. 💥Protect your knees and make them bulletproof! These exercises can help you manage knee pain and build strength. For a more detailed rehab program, join my exclusive coaching program. Let's work together to get you stronger and pain-free! #KneePainRelief #KneeStrengthening #BulletproofKnees #KneeExercises #PainFreeMovement #KneeRehab #JointHealth #ExerciseForPain #StrongKnees #HealthyJoints #Rehabilitation #MobilityTraining #PhysicalTherapy #CoachingProgram #JoinUs #100DayChallenge #explore #fyp #foryoupage #viralvideochallenge #trending #reelkrofeelkro

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