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@doudouaouir19: انا الله وانا اليه راجعون البقاء الله #انا_لله_و_انا_اليه_راجعون #اشهد_ان_لا_اله_الا_الله

𝑫𝑶𝑽𝑹Ø 𝑵𝑶𝑿
𝑫𝑶𝑽𝑹Ø 𝑵𝑶𝑿
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Region: DZ
Sunday 08 February 2026 15:33:55 GMT
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ihab_merr
ihab_merr :
عضم لله أجركم
2026-02-08 16:28:41
1
ishakaouir5
isaac 🖤19☠️ :
ربي يرحمها ويجعل مثواها الجنة يارب
2026-02-08 19:45:28
1
aouirbahaa
aouir bahaa :
عظم الله اجركم
2026-02-08 20:02:04
1
sofiane.archi
Sofiane Archi :
عظم الله اجركم
2026-02-08 16:34:23
0
its_ghta_ghta
🥀𝓡𝓸𝓼𝓮𝓷𝓸𝓲𝓻 🖤 :
😢😢😢
2026-03-23 11:41:39
0
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Six moves I'd give anyone who feels stiff, sore or stuck. Each one takes a joint through the job it was built for, and the whole thing takes under five minutes. 1. Deep squat: heels down, chest tall, sit at the bottom. 3 holds of 30 to 60 seconds through the day. 2. Squat rotations: one hand on the floor, reach the other to the ceiling and follow it with your eyes. 5 per side. 3. Long lunge rotation: long stance, hand inside the front foot, rotate up. Squeeze the glute of your back leg the whole time. 5 per side. 4. Straddle rotation: sit wide and tall, rotate and reach toward the opposite foot without rounding your back. 5 per side. 5. J-curl bounces: roll down one vertebra at a time, small controlled bounces at the bottom, roll back up slowly. 2 rounds of 8. 6. Tabletop extensions: hands behind you, drive your hips up, squeeze your glutes, keep your shoulders away from your ears. 2 sets of 8. Do them in this order, slow and controlled. Save this and run it tonight. #mobilityroutine #jointhealth #deepsquat #movementpractice #longevity
Six moves I'd give anyone who feels stiff, sore or stuck. Each one takes a joint through the job it was built for, and the whole thing takes under five minutes. 1. Deep squat: heels down, chest tall, sit at the bottom. 3 holds of 30 to 60 seconds through the day. 2. Squat rotations: one hand on the floor, reach the other to the ceiling and follow it with your eyes. 5 per side. 3. Long lunge rotation: long stance, hand inside the front foot, rotate up. Squeeze the glute of your back leg the whole time. 5 per side. 4. Straddle rotation: sit wide and tall, rotate and reach toward the opposite foot without rounding your back. 5 per side. 5. J-curl bounces: roll down one vertebra at a time, small controlled bounces at the bottom, roll back up slowly. 2 rounds of 8. 6. Tabletop extensions: hands behind you, drive your hips up, squeeze your glutes, keep your shoulders away from your ears. 2 sets of 8. Do them in this order, slow and controlled. Save this and run it tonight. #mobilityroutine #jointhealth #deepsquat #movementpractice #longevity
صلّوا على من بُعث رحمة للعالمين..🤍🕊#اكسبلورexplore
صلّوا على من بُعث رحمة للعالمين..🤍🕊#اكسبلورexplore

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