7 Balance Exercises You Need to Know | Feldenkrais style

[@MargaretKayeFeldenkrais]

I also do walking the line in my practice. Love it! We call it the Pirate Plank . Thanks Cynthia!

[@Futurelifenow]

Minds work alike. Of course Moshe mentioned this in I think Awareness Through Movement. I have done quite a lot with it in private practice and in the Gait for Wild Human Potential workshops. Thank you for watching and commenting Margaret. ~ Cynthia

[@annngsiewnee6490]

Future Life Now Thanks

[@kristine6996]

I am 57 and I am walking barefoot all my life... love it.

[@Futurelifenow]

great strategy

[@TruePhil]

do you wear socks?

[@darshansinghbrar3844]

Good,clear voice and good tips but need more exercises.thank you.

[@passionatebraziliangirl.4801]

I tried. The one with 2/4 with the eyes closed were the most challenging. I have to do these more often. Thank you.

[@Futurelifenow]

Glad you found the explorations valuable!

[@brigittemilde44]

Sambista Nega do Samba 0

[@carolblain9310]

Sambista Nega do Samba (9

[@pspicerwensley]

I have balance issues resulting from a cervical spinal stenosis. I found these tips very useful. Thank you.

[@Futurelifenow]

Glad it was helpful Peter! 😊

[@shantitanna8033]

Thank you very much for this excellent video . It so very important for fall prevention.

[@Futurelifenow]

You're welcome Shanti. Glad it was helpful for you 🙂

[@1billiedale]

Good balance exercises. You have a nice voice.

[@Futurelifenow]

Thank you!

[@williambarrett232]

Thank you balance got better the next I was walking

[@Futurelifenow]

You are welcome and we are glad you are improving! Keep it up! 🙂

[@davidlevesque6532]

I was thinking on your spiral up/down movement. Many American public toilet stalls should be widened. The closeness of the stall door and placement of toilet paper roll holder, often make that type movement hard to do. The challenged/wheelchair stall, which is one of many stalls, allows for it. But not the typical stalls. Maybe spiral movement thinking should be considered when these( public) toilets are designed.

[@Futurelifenow]

Ah, well they are trying to get by with the least amount is space as possible. Every square foot is costly real estate. I teach different techniques for spaces and situations like that. Key is teaching people to be adaptive so create their own solutions for whatever life throws them -- another variation of good balance. :-) ~ Cynthia

[@parkinsonswellnesswithholl9845]

Balance is so crucial for people with #Parkinson's. I will be sure to share these lessons with my clients. Many of them find Feldenkrais to be one of the easiest ways to improve their walking

[@Futurelifenow]

Thank you Holly for watching and commenting! I know you do great work with your clients. (sorry I am just now seeing this comment.)

[@berthaalcantar1035]

Parkinson's Wellness with Holly Bonasera c

[@Futurelifenow]

You are in good hands with Holly!

[@belkingsbury4861]

Parkinson's Wellness with Holly Bonase

[@cheryl40001]

Parkinson's Wellness with Holly Bonasera bchhh

[@NowBeFree]

Thank you! At 80 years, being able to balance is so important>

[@Futurelifenow]

You are welcome!

[@dayangajanayeka6281]

​@@Futurelifenow😅😅

[@Divayogi]

Great tips! Thanks for sharing!

[@Futurelifenow]

Thanks for watching! 🙂

[@johnnyhall4856]

excellent!!Thank you!!!!

[@Futurelifenow]

Glad you enjoyed! ~ Cynthia

[@johnnyhall4856]

My arm and leg seem to be loosing Strength..so Im always looking for exercise programs to help

[@carolweaver3269]

Hard though with bad hips ( both) and knees. Some days better than others. Sometimes can and sometimes not so well at it. Guess at 68 it may be normal, but if no arthritis or cartilage problems it would not be any problem at all!

[@Futurelifenow]

Someone we need to start with other lessons. I just released a new one sitting in a chair that would be a good place to begin. Surf my channel and see what you find! - Cynthia

[@carolyngresham4713]

Am 72yrs, have 2 replaced hips (due to arthritis-joint degeneration). I found the low-no movement makes life harder. It is necessary to move as much as possible for heart health and joint health. - Carolyn

[@bmackillop9937]

Excellent

[@Futurelifenow]

Thanks

[@tangotanten]

You are amazing and creative - I learn a lot from you. I am so happy I found you and your knowledge and way to tell all of us about movements - THANK YOU❣️

[@Futurelifenow]

How nice to read such a warm comment. I'm excited for all you are going to learn!

[@janniegrendel6921]

Crochet valentines bear the crochet cord

[@rosemarypotts1206]

i would like a class on balance from zoom. I live in Australia I love your class.

[@yogawitholga4428]

I will be teaching a balance class today- if you wish to check it out. www.yogawitholga.net/book-online

[@nanadebably9787]

Thanks alot Madame for this beautiful video it's really helpful and it's the video that I was always looking for and finally today I got to see it. Thanks once again dear God Bless you. I was searching for this video because I broke my Femur so it's really hard for me to get my balance back while I'm walking therefore I was searching for something to help me out with my Balance and finally I got to see your video dear. Hopefully it gonna help me to have my balance again as before🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿

[@lilacbunches]

Thank you for these tips...they start easy, and get a little more difficult...

[@Futurelifenow]

Glad you like them!

[@jenniferrice5877]

I really appreciate your advice about using the wall to protect you from actually falling. Love that! Great Job. Glad I stayed to see that important part. Will use this. Thank you.

[@Futurelifenow]

Glad you found some useful bits!

[@abrams303]

I liked the suggestion to practice spiraling down and then back up, tuck and roll. TKU

[@Futurelifenow]

Yes!

[@jdwnorth1]

Future Life No

[@dawnmaclear3388]

and for people who cannot do that?

[@eo4wellness]

@@dawnmaclear3388 How about working on getting there, over time, or doing what you can do within your own strength/range of motion

[@dawiedarling]

@@eo4wellness not in those shoes

[@tinejohansen396]

Don't exactly have ballance issues, but loved the exercises. I finished up on the floor doing the spiral movements with my cat. It turned into a great workout and lots of fun.. I have just found your videos. So pleased. Lots of love from Ireland. Tine

[@Futurelifenow]

This is great to know and we thank you for the love. 🙂

[@smallfootprint2961]

Thank you for your videos. Just found you. Not sure how much I can do at 82, after a couple years of inactivity. I'll do what I can. Anything is better than nothing.

[@Futurelifenow]

Yes. Do a little each day. It's makes a big difference.

[@belac6898]

Thank you for sharing such good information. I fall occasionally and this is going to help. I’m going to practice. 😊

[@Futurelifenow]

Glad to help.

[@susanburton7985]

As always, clear and excellent guidance and teaching from Cynthia Allen. I love the simplicity of this video. Cynthia teaches us that improving our balance doesn't have to take hours every day.

[@Futurelifenow]

Wow, thank you!

[@joan8868]

This is very informative! Thank you Cynthia Allen, I may contact you for assist.

[@Futurelifenow]

You're welcome Joan! 🙂. Sure, you may contact me at [e-mail] anytime 🙂

[@ediehashiguchi9241]

Very helpful

[@Futurelifenow]

Glad to hear that

[@feldy2004]

Thank you Cynthia! Great simple and clear lessons!

[@Futurelifenow]

So glad you find it worthy! Thanks for watching and comments. (sorry I am just now seeing your comment.) ~ Cynthia

[@Rubiastraify]

Also good for cancer survivors recuperating from chemo-brain!

[@Futurelifenow]

Absolutely! Thanks for sharing.

[@Melina-fi3sc]

I had to learn to walk

[@Melina-fi3sc]

Cancer very bad🙁

[@Mr.56Goldtop]

I'm 61 so I'm not that old. But as a one time athlete who always had great Balance I've notice the last couple of years that I have some unsteadiness. I can't stand on one foot steadily anymore for one. Also when we had a clear night the other night my wife said look at all of the stars! So I looked up and immediately lost my balance! I was shocked! And the "2x4", I do ok on that with eyes open, but it's weird, I do better going backwards lol!

[@Futurelifenow]

It takes purposeful engagement with balance and in unique ways to keep it going. I tired of the idea that standing on one leg is going to be enough but it is a great way to "test" how we are doing. As we age and do less varied movements, we tend to use our eyes to create balance. But we want the entire system to know about righting itself with ease. It sounds like when you looked up, your head moved but the rest of your body didn't know how to accommodate that change. And it is funny that you walk the "2x4" backwards better than forwards. Keep exploring! ~ Cynthia

[@joancreighton8926]

T

[@cheahthianwoo4895]

seattwa

[@george1mary27]

@@joancreighton8926 χ

[@edwardhanson3664]

Tai chi is your friend

[@dawnmaclear3388]

compared to what?

[@tonitouchberry894]

I am so happy to hear you say "go barefoot"!! I've been trying to tell people for years that the modern thick soled, non bending, raised heals are not how we are created and they're terrible for you!!! If I has continued to where such shoes I would be crippled by now!! My feet were in such pain I thought I was headed for a wheelchair!

[@Futurelifenow]

Good for you for taking charge of your feet! And for spreading the word on feet and shoes.

[@David-nq4qi]

What the funk is a "Two by four"? A two what, by four what, ......what? What is it? What the blazes is she talking about? Somebody tell me. My first language is English, and I am from England where that language originated, but I have not the faintest idea what a two by four is. I have never heard of such a thing.

[@Futurelifenow]

It is a piece of lumber used as studs in a house. They are typically 8 to 10 feet long and used to be 2 in x 4 in. They have continued to be called 2 x 4 even though they don't fit those exact measurements any longer.

[@bossha8354]

اللي ايده في المايه مش زي اللي ايده في النار.One day I have had an accident at the highway the oucome of that accident unfortunately tinnitus all the time at my left ear vertigo dizziness the so called l benign paroxysmal rotational vertigo due to injury of the inner ear

[@Futurelifenow]

So sorry to hear that. That can be a difficult challenge to work through.

[@TruePhil]

what do you mean by 2 by 4?

[@Futurelifenow]

A 2x4 is a piece of lumber used as a stud in American housing. It is approximately 2 inches deep by 4 inches wide and 8 foot long. 🙂

[@shirleychang2071]

That’s good! I like the spiraling falling & getting up. However I have an arthritic left knee that doesn’t even bend 45 degrees. How can I fall down and get up without hurting my knee & self?

[@Futurelifenow]

Thanks for commenting. You will benefit most from some personalized sessions with a Feldenkrais Practitioner. You can search for one in your area at Feldenkrais.com

[@JSWilliamssr]

I have had a semi-circular canal surgically plugged and just started vestibular rehab. Is it possible to regain normal balance, or will I always have problems with it?

[@Futurelifenow]

I am not familiar with that procedure but there is always more potential than we realize. If after your rehab, you are still having trouble find a Feldenkrais practitioner. We work very differently and may be able to help you get further improvement. But do your rehab first.

[@debbiefreeman3096]

Can I use this method if I have had total knee replacement on both knees get up my knees have a hard time bending the spiral method will I really be able to up I also weigh 200 lbs please help me very afraid of falling and can’t get up

[@Futurelifenow]

If you can spin on the balls of your feet, the method is safe with two total knee replacements. You do need around 110% of flexion (bending) in the knees to use this method. Your weight should not be the major issue unless you are shorter as well and then that could be an additional item to work with. We wish you well in your experiments on finding safer and easier ways to get up and down.

[@amanighamrawi583]

Great

[@Futurelifenow]

Thank you! 🙂🙂

[@corneliabothma8932]

Excellent!!

[@Futurelifenow]

Thank you! Cheers! 🙂

[@hodgeelmwood8677]

I have foot problems and can't go barefoot nor can I walk around in just socks. Oh well.

[@Futurelifenow]

Oh but you can roll your foot lightly on a ball. Play with your toes. There are always things you can do so keep exploring!

[@rebeccadees2300]

What can you do if you have neuropathy in both feet?

[@Futurelifenow]

You would probably benefit from working with a Feldenkrais practitioner, but here is a video that can be helpful as well. kzbin.info/www/bejne/joiWoJaKarihY6c Cynthia

[@happinessyogateacher]

Great tips,

[@nigel6862]

Prevention better than cure..thank you for (caring and) sharing

[@Futurelifenow]

Nigel Boon It sure is. Thanks for watching and commenting.

[@bellilly]

do you have suggestions for folks with leg length discrepancy? i have over an inch, so barefooting gives me igor gait.

[@Futurelifenow]

With an inch difference, it is important that you keep shoes on. However, you can work to keep your feet supple in sitting rolling your foot over a ball or roller. Also search my channel for Toe Twiddling. Good hints in that video.

[@graceevangelista7152]

Good exercises and good tips.

[@Futurelifenow]

Glad you like them! 🙂

[@myriamascari6930]

molto interessante

[@Joe-gu6oe]

Thank you!

[@Futurelifenow]

You're welcome! 🙂

[@Joe-gu6oe]

​@@Futurelifenow I pray I don't get woozier. Appreciate your help.

[@kdk151]

You are my new favorite! Please tell ne what those shoes are because my great Brooks running shoes I think are too high and they make me trip on carpeting. I need shoes that are good for balance because I was diagnosed as a "fall risk"! Thank you! Great tip on barefoot!

[@Futurelifenow]

Glad to be your new favorite. I currently recommend Altra running shoes to most people. They had a variety of minimal to moderate support with little toe or heel lift. However, besides shoes, it sounds like you need someone to work with you on foot drop and how your leg swings through from your ribcage. If there is a Feldenkrais practitioner near you, I recommend you see one. Feldenkrais.com or contact me for an online private video session if no one is close to you. To your good balance and walking! - Cynthia

[@Futurelifenow]

I like Altra's.

[@maryrenaud4215]

exactly what I need, Thank you!

[@Futurelifenow]

Glad you are finding it helpful Mary. ~Cynthia Allen

[@trafalgar22a8]

Yes.. Me too

[@jeaniel1004]

Great video! Thanks. BTW your left shoulder is a little higher than the right. Maybe you know this already, though.

[@Futurelifenow]

You're right! Thanks for the comment.

[@johngibbings5815]

Be very good if you could use sub titles as I am deaf and can’t hear what is being ,otherwise a splendid service with a vast arrange of useful excercises Which is most helpful .Thank you and very well done

[@Futurelifenow]

Have you tried the closed captions provided by KZbin? It is the cc at the bottom of the video screen

[@ritasanem4227]

Boy Cynthia you are really fantastic! Thank you so much for these videosa

[@Futurelifenow]

Thank you Rita! - Cynthia

[@sissycynara6585]

too much talking blah blah blah

[@mihaelaignatescu6349]

Hello Cynthia, are you authorized to train for these exercises for seniors? If yes, what have to do to obtain this? It is an national or international Authority? I ask you because I live in Romania, where this practice is not regularized.Many thanks, Mihaela

[@Futurelifenow]

Hi Mihaela - I am a Senior Training in Movement Intelligence and am able to certify people in the Bones for Life work. Movement Intelligence is international but if I were doing your certification it would be through our U.S. organization because that is where my certification is held. I am also a Feldenkrais practitioner. So I can put together good workshops for people. There may be places in Europe you can travel to for training or you could look to host your own training with me (or someone else). - Cynthia

[@johncowburn4444]

I would fall over as soon as I close my eyes - got MS - so what do I do?

[@Futurelifenow]

John - Sorry for the delay. This comment was hidden from my view. But I have found it now. Closing eyes is considered a high level of balance. You want to work with improving your balance with your eyes open and get very skillful at that. Then you could start to play in sitting with your eyes closed and moving a tiny bit forward and back or left and right. With MS, often the spine, ribs, and ankles/feet become stiff. Reminding these areas that they can move is vital. I have a lot more short videos and audios that address this issue in my subscription service. Let me know and I will forward that link to you. Also if you want to referral to a Feldenkrais practitioner, tell me where you live and I will see if I can get you connected. ~ Cynthia

[@johncowburn4444]

Thanks Cynthia, I've now subscribed. Also would be grateful for the local info, my postcode is BB6 8HD. John

[@Futurelifenow]

What country is that John?

[@Futurelifenow]

Ah. UK

[@Futurelifenow]

I will figure out how to connect you in the UK. Here is my paid (but reasonably priced) subscription service. futurelifenow.com/feldenkrais-online/ More later.

[@patriciashears25]

Thank you for all your tips. I have just discovered Feldenkrais !!!!

[@Futurelifenow]

Wonderful! 🙂

[@melvachallis7794]

Go barefoot...or w/socks (toe socks)...member those ?

[@robertbrooks3243]

Always start with shoes!!! and gradually gain ankle strength. Walking a straight line, heal to toe, is a very advanced and almost impossible for a balance challenged person. This instructor begins her instruction where most starting exercises end. C'mon, get real and start where most balanced challenged people are at.

[@davebeecher6579]

Robert Brooks do you have correct information, or just not like her?

[@mokuho]

Your body look in balance! Thanks!

[@laura3071934]

Do the toe socks need to have grippy soles?

[@Futurelifenow]

Not at all. Wear what is comfortable and safe.

[@PilatesProVera]

Great Advice...thank you

[@Futurelifenow]

You're welcome!

[@amanighamrawi583]

Fold and role

[@Futurelifenow]

Absolutely!

[@chittaranjansanyal6461]

very helpful show which can help the old such. me.

[@Futurelifenow]

That is great to hear! ~ Cynthia Allen

[@lobstertartare7869]

Beside one fern

[@fragrantrivers8071]

thank you....so great for me & my students!

[@Futurelifenow]

You are welcome. I am glad you can pass it on.

[@royalfonso5791]

Great exercises.Thank you very much for posting.

[@Futurelifenow]

+Roy Alfonso Thanks Roy. Glad you are finding them useful.

[@sportydiver]

I'm working on internal snapping hip. My illiopsoas is confused. Also the right side has anterior fermoral nerve entrapment. When I do the side lunge with arm reach over, thwre is a lot of funky stuff going on with tendons/ligaments/muscles. I should this stuff to PT's and they are clueless. MRI shows good joint etc. Seems difficult to get past stretching. Just makes me sore. Some things getting better. But I spend a lot of time popping stuff back into place. I need lots of help

[@Futurelifenow]

That sounds challenging. I think you could benefit from private Feldenkrais sessions. You can look for a practitioner where you live at Feldenkrais.com I might be able to help you with online sessions but I think you would get best results with with in person sessions.

[@dawnmaclear3388]

no knowledge of the chemical behavior of bones no knowledge of how muscles gain strength no knowledge of the muscles of the feet and where they attach no knowledge of falling techniques

[@mdimp1468]

You have no knowledge?

[@dawnmaclearfitness]

@@mdimp1468 the statements given show none

[@beckyolusegun604]

Thank you. I have pelvic symphysis which occurred since after childbirth. Which is 9 months now. Right now trying to get stability with this exercise recommended by my physiotherapists but the pains won't let me. Pls, what exercises can you recommend for me..

[@Futurelifenow]

Becky - I'm sorry to hear of your challenge. I highly recommend you find a Feldenkrais practitioner to work with. Also search our channel for the topic of pain. I have a video with 3 exercises in it that can help with pain. - Cynthia

[@Ouch_TheseAreTheDaysOfElijah]

I had a 10pd 12oz baby that hurt my hip on the way out, I still walk with a limp. And since there has been a few bumps along the way to make me mad like tripping over a speed bump. I trying get out of someone way, A couple of weeks ago someone in the store smash me in between 2 basket, so people watch out I'am going start getting even. also got hit with a wheel chair at work.

[@pippamellon8678]

What’s a 2 by 4??..🤷‍♀️

[@Futurelifenow]

It is a piece of lumber used to frame a house. 2 inch by 4 inch 😊

[@yasnitac82]

Impossible for me to go barefoot for me. I just suffer from horrible plantar fasciitis that most shoes hurt my feet and try walking barefoot is too painful =(

[@Futurelifenow]

Sorry to hear that. There are other things you can do besides going barefoot so no worries.

[@yasnitac82]

@@Futurelifenow Thanks for your reply =). What are examples for other things?

[@Futurelifenow]

Focus on the other six items in the video--even the toe socks. Then with with freeing up your low back and thoracic spine. I'll post a link for that below.

[@Futurelifenow]

kzbin.info/www/bejne/foq0p6yvi9qHndU

[@yasnitac82]

@@Futurelifenow Wonderful. Thank you so much x

[@fromchronictocure7152]

EXCELLENT. thank you

[@Futurelifenow]

Glad you found it useful.

[@papiko75]

what is two by four?

[@Futurelifenow]

It is a piece of lumber for buildings, usually used as a stud in walls that used to be 2 in x4 in.

[@chantaljohnston9301]

What do you mean a line 2by 4 ?

[@Futurelifenow]

It's a piece of lumber used for framing walls in houses. Refers to 2" by 4" and usually 8 to 10 feet long.

[@feldenkrais8404]

are these lessons or exercises

[@Futurelifenow]

Way too short to be lessons in the classic Feldenkrais sense.

[@Wicus51]

Very helpful. Thank you.

[@Futurelifenow]

You're welcome! 🙂

[@viviendawson8086]

I have secondary progressive MS and these exercises are really useful for maintaining my balance

[@Futurelifenow]

Vivien - I'm glad you found this useful. I'm hosting an online Summit and one of the topics will be using the Feldenkrais Method with MS. It's free and you can sign up at www.feldenkraissummit.com

[@martasusanalabatut42]

traducir por favor

[@TheCarolynrose]

Thank you. ❤️

[@Futurelifenow]

You are so welcome 😊

[@scwheeler24]

growing up in Fla we lived barefoot, but as we get older it's harder on the feet, hips and legs. I love walking in the grass whenever possible.

[@Futurelifenow]

Certainly true for some people but not for all. And why is a big question. I suspect it has to do with how little movement we get as our lifestyle becomes more staid.

[@CarolinaReid]

Just discovered this, have been follows you for a long time. Will use with my WholeMind Holistic dementia prevention clients so important to remain able.

[@Futurelifenow]

Glad to have you following me and finding something you can use. Keep up the good work in dementia prevention! - Cynthia

[@barbarahorky3054]

Quit going barefoot the day I was diagnosed with Diabetes. Like that spiral movement.

[@Futurelifenow]

Yes, diabetes does change some things. Barefoot is too risky. Glad you like the spiral movement. ~ Cynthia

[@speedyflygirl3107]

Why, what does diabetes have to do with being barefoot??

[@camillehill8795]

Thanks...good information on how to improve balance. Isn't there more to balance, like tightening the core, pulling stomach in, etc.? Interesting, because your posture seems to need improvement - like shoulders are not back and there is a some slumping.

[@oolala53]

Feldenkrais work is more about easy, versatile movement, not symmetry. or erect-ness. And I doubt Moshe would ever tell someone to pull in her stomach or tighten anything.

[@mdimp1468]

Your personality seems to need some improvement.

[@oolala53]

@@mdimp1468 Not sure whom you are talking to...

[@mdimp1468]

@@oolala53 to the person who posted the original comment, the woman who said “your posture seems to need improvement.” I thought improvement was needed elsewhere.

[@ciaomuffet]

Whats a 2 by 4?

[@Futurelifenow]

A 2x4 is a piece of lumber used as a stud in American housing. It is approximately 2 in deep by 4 inches wide and 8 foot long.

[@BrigitteRanger]

ty it realy help

[@Futurelifenow]

Wonderful!

[@carolmarashian2]

Thank you.

[@Futurelifenow]

You're welcome!

[@speedyflygirl3107]

This is hard for me because I've had a kidney transplant and the medications I take, make me unsteady. I really like the tip about the toe socks though. I think I'll get some. Because I'm always barefoot in the house or wearing slipper socks.👍

[@Futurelifenow]

Medications can cause challenges. Start with the easier items. To practice walking the line, use some trekking poles. They are great for walking in general.

[@speedyflygirl3107]

@@Futurelifenow thanks for the tip. 👍

[@Meggerz207]

Sock feet are not barefoot. I don't get it. You are still blocking sensory integration with socks.

[@Futurelifenow]

True, some sensory information is blocked by socks. It's important to meet people where they are and most people are going to wear shoes. Toe socks in shoes (or without) is a better option than no change at all. The cloth of the toe socks actually moves the toes apart, coaxing a return to the natural shape of the foot. People with bunions sometimes get tremendous relief from bunions just with toe socks. And in toes socks all the articulations of the bones of the feet can still be made in socks (but not with a supportive shoe). We win some, we lose some depending on the choices made.

[@speedyflygirl3107]

I only wear socks when it's cold inside.

[@catherinebuechting1219]

Orange thread

[@george14141414]

You need to know the balance

[@erx2241]

Duke Minister NatWest balance

[@joyces2222]

Use a large happy puppy, they are pushy.

[@Futurelifenow]

Yes they are!

[@missellendiane]

hullo- ty for this- sharing to Ashford Fitness Society on fb

[@Futurelifenow]

Share away!

[@lesshaw6891]

M

[@annmarie4230]

This is excellent thank you

[@Futurelifenow]

You're welcome

[@jojong3765]

🎵💘😍😚😘😗😘

[@13c11a]

This is very helpful. Thank you.

[@Futurelifenow]

You are welcome!

[@Futurelifenow]

You are welcome!

[@catman256able]

Thank you 👍😊🌺

[@kittyharvey1790]

good job.

[@Futurelifenow]

Thank you Kitty!

[@premkarthik5755]

Dr,sneha