@mummydesigns01:

TWIN MOMA👫
TWIN MOMA👫
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Region: FR
Wednesday 05 August 2026 07:21:43 GMT
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jammy.a.k.a
Jammy a.k.a :
we're will i get that's
2026-09-24 13:23:32
0
next.level.fashio1
next level fashions :
Do u do wholesale gal
2026-09-19 17:24:41
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cottageinnovations.ug
COTTAGE INNOVATIONS UG.☑ :
oliwamutawana☺️☺️
2026-08-16 17:51:40
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sophiepasha699
SOPHIE💕💕💕 PASHA :
u gat talent bby gal
2026-08-06 13:09:44
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user5403455967034
flo wa jaja :
wow
2026-10-01 16:50:22
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mbabazi.enid5
Tashobya enid# :
do you deliver
2026-08-08 05:44:04
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mafaxilissa
Ⓜ️HON MAFABI ISSA🔵 :
inbox 📥
2026-08-05 08:01:39
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user7709496615033
1kg Ellah :
where are u.ketaaga
2026-08-05 07:30:55
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lilily863
Changing 👌 :
Naye mwe ebuto linemesenza clothes 🥺😌
2026-09-20 06:53:13
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queen28219
Queen 👸 Noel 🎄 Xmas girl :
Nayee omanyi kaziree e Uganda
2026-09-16 11:06:59
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bakey246
𝓑 𝓻𝓞 𝓦𝓷 𝓰𝓲𝓻𝓵 🍯🐝🤎🐻 :
🥰🥰
2026-08-05 20:11:44
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j2631598
J&𝕃🇺🇬🇺🇦🇺🇬🇺🇦 :
🥰🥰🥰
2026-08-05 08:38:29
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ahmedislam57
Ahmed Islam Alhajri :
🔥
2026-08-07 10:46:14
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bosco.black2
bosco black :
💞💞💞💞
2026-08-05 08:29:46
1
nakxrajkumal
nakx Rajkumal :
🥰🥰🥰
2026-08-05 07:46:33
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rrs_sha
ABBY💙🦋 :
🥰🥰🥰
2026-08-05 08:31:33
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save for the next time your neck hurts at the desk!!  I know tech neck exercises are widely available now, but no matter how many times you see it, it doesn’t help unless you DO IT!!  Here are the most effective neck & upper back exercises for tech neck:  1. Foundation! Sit up straight and engage your core to slightly tuck your hips under.  2. Chin tuck- slightly nod your head down (think of the axis at your ear hole!) while elongating through the back of the neck.  *Can use your hands for over pressure.  10 reps, 3-5 sec hold.  3. Subocciptal Stretch - gently press your chin back and pull up and forward from the back of the head. Hold 30 seconds  4. Scapular Retraction with  Bilateral Shoulder External Rotation - palms up, elbows by your side, squeeE shoulder blades down & back.  10 reps, 5 sec hold  5. Cervical Extension SNAG -  place a towel or pillowcase where you feel stiff. Pull on a slight upward diagonal while looking up.  10 reps - 3-5 sec hold *do not sustain this position longer than 5 sec *stop if you feel any sharp pain or light headedness  6. Thoracic extension over back of chair. Place hands behind your head, focus on upper back tilting more than head tilting.  10 reps, 5 sec hold   7. Cactus Cat- arms at 90, arch back and squeeze shoulder blades together. Bring arms together and round through upper back.  10 reps, 3-5 second hold This is part of a series I’m calling “Teach Me Tuesday” where I educate on different physical therapy topics each week!  Always happy to chat more if you have specific PT questions!  See you next Tuesday!
save for the next time your neck hurts at the desk!! I know tech neck exercises are widely available now, but no matter how many times you see it, it doesn’t help unless you DO IT!! Here are the most effective neck & upper back exercises for tech neck: 1. Foundation! Sit up straight and engage your core to slightly tuck your hips under. 2. Chin tuck- slightly nod your head down (think of the axis at your ear hole!) while elongating through the back of the neck. *Can use your hands for over pressure. 10 reps, 3-5 sec hold. 3. Subocciptal Stretch - gently press your chin back and pull up and forward from the back of the head. Hold 30 seconds 4. Scapular Retraction with Bilateral Shoulder External Rotation - palms up, elbows by your side, squeeE shoulder blades down & back. 10 reps, 5 sec hold 5. Cervical Extension SNAG - place a towel or pillowcase where you feel stiff. Pull on a slight upward diagonal while looking up. 10 reps - 3-5 sec hold *do not sustain this position longer than 5 sec *stop if you feel any sharp pain or light headedness  6. Thoracic extension over back of chair. Place hands behind your head, focus on upper back tilting more than head tilting. 10 reps, 5 sec hold   7. Cactus Cat- arms at 90, arch back and squeeze shoulder blades together. Bring arms together and round through upper back. 10 reps, 3-5 second hold This is part of a series I’m calling “Teach Me Tuesday” where I educate on different physical therapy topics each week! Always happy to chat more if you have specific PT questions! See you next Tuesday!

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