How To Stretch Your Hips- Essential If You Have Low Back Pain

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The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management.
In this video Ashley shows you his favourite ways to stretch your hips. Tight hips are very common in people with lower back pain. By reducing the inflexibility in your hips this will also help reduce the tension in your lower back.
Give these a try and let us know how you get on with them.

[@apollo5152]

Thank you so much! I had a horrible pain in my hip, I did a few of these stretches and POOF!!!! PAIN ALL GONE! Thank you 🙏🏽 😃

[@thehealthymindsethub]

Great stretches and straight to the point thank you. lifting the knee towards the opposite shoulder provided immediate relief. Excellent video.

[@mothmorrow5506]

I was already familiar with the first stretch and really appreciate for my basic toolbox. I hadn't done the second one before and was amazed at how much relief I got after just one set of it. I do stretch my hamstrings quite regularly, but haven't been able to get my lower back to "unlock". This one showed me how much the hips play into my issues, and might be my saving grace. Thank you! Will definitely continue these stretches.

[@PrecisionWellbeing]

You're absolutely welcome! It's always great to read comments like yours. I'm glad the video proved insightful and helpful. Do let me know how its going with the stretches. Best wishes, Ashley.

[@dannydel7280]

Absolutely grate stretches! Thanks

[@PrecisionWellbeing]

You're most welcome Danny! I hope you continue to make improvements! Best wishes, Ashley.

[@marikkiavelez1134]

This just helped me tremendously!! Thank you!

[@PrecisionWellbeing]

You are most welcome. Happy to hear that the video has been helpful. Best wishes, Ashley.

[@geoffreythomson7711]

Fantastic. Very easy to understand. I've just started the hip stretches and they are brilliant. Thanks very much, Geoff

[@PrecisionWellbeing]

You're most welcome. That's great to hear! Please keep me posted on your progress. Best wishes, Ashley.

[@sunflowerhill1175]

This was like magic thank you!

[@vishnudevand4493]

Really happy to see this type of useful video sir , thank you

[@PrecisionWellbeing]

You're most welcome! Glad to hear the video was helpful. Best wishes, Ashley.

[@abi.m.salami]

I don't know why anyone is thumbs downing this video! I felt instant relief! I've been doing this stretch now for three days and the tightness in my right hip is gone!

[@PrecisionWellbeing]

Thank you so much for your comment! I'm glad you found this video helpful. I hope you continue to make improvements. Best wishes, Ashley.

[@flickflack4637]

thank you very much. It works great

[@siobhanc328]

Oh thank you so much! These are just fantastic. I am quite inflexible, but already feeling the benefit. Thanks again 😊

[@PrecisionWellbeing]

That's great to hear! I hope you continue to make improvements. Please keep me posted on your progress. Best wishes, Ashley

[@WickedRxqueen]

This helped me a lot! Thanks, mate☺️

[@PrecisionWellbeing]

No problem 👍 Let me know how the exercises go. Best Wishes, Ashley

[@ddsamoaable]

What a great series of stretches!!!!

[@PrecisionWellbeing]

You're most welcome! I'm glad you found the stretches helpful. Best wishes, Ashley.

[@Mrs_Chiques]

Really really helpful! God bless ❤

[@jeffbisscrx]

Between you and my chiropractor, my lower back pain and hip pain are resolving! I have always had poor hip flexibility and one day I had acute pain that became chronic. The stretches that you cover in this video seem to have started reducing the pain after one "set" because, I think, you do them sitting rather than laying down. The lower back and hips seem to be very tightly, pardon the pun, interconnected and not addressing tight hips will never resolve lower back pain, IMO. Thank you very much for taking the time to present this.

[@claudiacruz320]

These stretches were exactly what I needed! Thanks!

[@PrecisionWellbeing]

You're most welcome Claudia! Happy to hear the stretches were helpful. Best wishes, Ashley.

[@nikkiturner4408]

What the hell this is amazing actually worked it fixed my help immediately

[@PrecisionWellbeing]

Hey Nik sorry for the late reply, I'm so happy these stretches helped you! It's been 6 months now.... How are your hips now? Best wishes, Ashley

[@Sh0n0]

@@PrecisionWellbeing sorry for the late reply i had to get both of tjem replaced

[@vPROVIDA]

Same here instant relief 😌 😊

[@Aleph-Zero]

Yes sir. This does help. Easy to follow with no fluff. Thank you

[@PrecisionWellbeing]

That's great to hear! That's great to hear. I hope you continue to make improvements. Best wishes, Ashley.

[@tomitramoore7227]

This was amazing. Thank you!!

[@PrecisionWellbeing]

Hi @Tomitra Moore, You're most welcome! I hope it helps. Do let me know. Best wishes, Ashley.

[@bmejia220]

Awesome stretches. Really make a difference in hip stiffness. Thanks so much.

[@PrecisionWellbeing]

Hi Bryant, You're most welcome! I'm happy to hear you found the stretches helpful. Best wishes, Ashley.

[@jbellet00]

That was amazing! I feel better already! Thank you!

[@PrecisionWellbeing]

Hi Joanne, You're most welcome! Glad to hear the stretches are helping. Wishing you a speedy recovery. Best wishes, Ashley.

[@victory6321]

Thank you! Extremely effective!

[@PrecisionWellbeing]

Great to hear! Best wishes, Ashley

[@suzanneroxburgh3610]

These are great stretches, thanks so much. The last one is hard as you said BUT I can feel things easing. I'll build up slowly.

[@PrecisionWellbeing]

You're welcome! Please keep me posted on your progress. Best wishes, Ashley.

[@donnie90000]

These were excellent!!

[@PrecisionWellbeing]

Thank you @Globe Trotter! I hope they helped. Best wishes, Ashley.

[@donnie90000]

@@PrecisionWellbeing They absolutely helped immensely!! :)

[@PrecisionWellbeing]

That's great to hear! Wishing you a speedy recovery. Best wishes, Ashley.

[@MrPaulHuynh]

WOW best hip stretch ever. Thank uou for this!

[@PrecisionWellbeing]

You're so welcome! Best wishes, Ashley

[@jom7276]

Thank you. I feel some relief.

[@PrecisionWellbeing]

You are welcome, Glad to hear that it has been helpful. Best wishes, Ashley.

[@atarahf6915]

This really helped me. Thanks

[@PrecisionWellbeing]

You're most welcome! Happy to hear this. Wishing you a speedy recovery! Best wishes, Ashley.

[@atarahf6915]

I slept for the first time without pain in weeks! These stretches will now be part of my routine. It has also taken away leg and knee pain.

[@PrecisionWellbeing]

That's great to hear! I hope you continue to make improvements. Best wishes, Ashley.

[@joshuas3456]

Great video, thanks.

[@PrecisionWellbeing]

You're most welcome Joshua! I'm glad you found the video insightful. Best wishes, Ashley.

[@AngelFruitFace]

🙏 THANK YOU! I've been in so much pain since my hip replacement. It's nice to get relief!

[@PrecisionWellbeing]

You're most welcome! I'm glad you found the video insightful and that it contributed to your recovery. Please keep me posted on your progress. Best wishes, Ashley.

[@moni925]

Tried out this video and love the last hip joint stretch. Was only able to do 6 lifts today, but will be doing these daily to improve

[@PrecisionWellbeing]

Hey Monica I'm so happy you loved the stretches. How have you been getting on? Are you up to 10 yet? Best wishes, Ashley

[@nivlari7815]

Amazing, thank you!

[@PrecisionWellbeing]

Glad you liked it! Best wishes, Ashley

[@EliteprosoldierMW3]

Thus is pure gold I am in much gratitude for this video. This stretch made me looser and more mobile!

[@PrecisionWellbeing]

That's great to hear @brick blocks ! You're most welcome. I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.

[@irynagarcia3226]

Wow! Amazing 👏

[@PrecisionWellbeing]

You're welcome! I hope it helped. Best wishes, Ashley.

[@Nathan2536]

Immediate relief thank you

[@PrecisionWellbeing]

You're most welcome Nathan! Glad the exercises helped. Best Wishes, Ashley

[@noelsmyth4962]

I am working on these exercises and they are helping me with my hips greatly so I might not need a hip replacement, Yours Sincerely, Noel Smyth.

[@PrecisionWellbeing]

Hello Noel, that's great to hear! I'm glad these exercises helped. Let me know how you get on. Best wishes, Ashley.

[@Intrepid_women]

Thank you for this I am going to try to do this every couple of days. My right hip is ok but the left is very inflexible. Just had cortisone for bursitis so hoping to get some mobility now

[@zacksouverain-mr1bx]

Omg thank you so much 💯

[@PrecisionWellbeing]

You are most welcome. I hope that the video has been helpful and has contributed towards your recovery journey. Best wishes, Ashley.

[@ticklemewesker7019]

Amazing. I got a little ahead of myself jumping from a quarantine bod into high intensity cardio. My knees and hips hate me! Lol... Just doing these stretches with you once I can get into the joints and my hips for so much relief... Thank you!

[@PrecisionWellbeing]

You're welcome! Let me know how you get on. Best wishes, Ashley.

[@Jules-wv3kr]

Omg amazing! 80% low back pain relief! Had ligamentum teres cut and have IFI and these are the best!

[@PrecisionWellbeing]

You're welcome. Glad to shed some light on your lower back pain. Best Wishes, Ashley.

[@lynxxi8831]

So helpfull, thank you 👍👍

[@PrecisionWellbeing]

You're most welcome! I'm glad you found the video insightful. Best wishes, Ashley.

[@aureliaandris8240]

Thank you this looks really good .. only half the movement today so will practice

[@PrecisionWellbeing]

Hey Aurelia sorry for the late reply! You got this! Have your hips improved over the last 2 months? Best wishes, Ashley

[@aureliaandris8240]

@@PrecisionWellbeing slowly slowly ... my lower back still bothers me though ... but getting better. Many thanks for posting this quality stuff and replying

[@PrecisionWellbeing]

You're absolutely welcome! Wishing you a smooth recovery. Best wishes, Ashley.

[@littlekratt]

Thank you SO MUCH I don't know how to thank you because the day before I did these my hips cramped up and I couldn't walk right but now that I did them I feel much better! Thank you

[@PrecisionWellbeing]

Hi. I am so glad to hear that the stretches helped you. Wishing you a quick recovery! Best wishes, Ashley.

[@naturalbeast5157]

Great video. Cheers from Canada

[@PrecisionWellbeing]

You're welcome! I hope it helped. Best wishes from London, Ashley.

[@I_Only_Dabble]

bless your soul mate, so tired of my tight hips and low back muscles from desk work :)

[@PrecisionWellbeing]

Thank you! I hope you begin to make improvements. Let me know how you get on. Best wishes, Ashley.

[@katywilliams9477]

Thank you so much. These stretches will be tried out!! I have terrible hip pain, so know they will be tough 😢

[@PrecisionWellbeing]

You are most welcome! Glad you found the video helpful. Do let me know how it goes with the exercises. You got this! Best wishes, Ashley.

[@breezy1906]

Thank you so much

[@PrecisionWellbeing]

You're welcome! I hope it helped. Best wishes, Ashley.

[@martinwaby9946]

This is really helpful thank you .. I noticed i started gettin like a tumour on the back of my head a hard lump .. with these stretches I feel the lump going down and I feel less sick and more blood flow thank you 🙏 thank you so much

[@PrecisionWellbeing]

Hi Martin, You're most welcome! I'm really glad to hear the exercises are providing you some relief. I hope you continue to make improvements. Best wishes, Ashley.

[@mikechadwick8163]

Ashley, thanks for the detailed explanation of the physical systems and good form in the stretches. The 90/90 is a good one (they're all good!). Tried it for the first time last night and could barely get my back knee off the floor. But, even that gave me some instant relief and posture change. Cheers mate.

[@PrecisionWellbeing]

You're most welcome Mike! So glad to hear the video was insightful! Do let me know how you progress with the stretches. Wishing you a speedy recovery! Best wishes, Ashley.

[@mikechadwick8163]

@@PrecisionWellbeing Thanks again, Ashley. The 90/90 and Seated Figure 4 (particularly leaning across towards the knee of the planted leg) is gradually loosening the inside and outside of my hips nicely. This is taking discomfort from my lower back, as well as my right hip and leg. Nice one.

[@aaronbleavins]

Goodlooks I was getting so frustrated til I looked up some stretches. Instant relief

[@PrecisionWellbeing]

Hi Aaron, Glad to hear the exercises were helpful. Best wishes, Ashley.

[@luciadefalco]

Bravissimo Very effective

[@kristibuckley]

Yeah, this is pretty crazy intense and it works. The first time I did the one stretch near the end I could hardly lift my right knee off the ground and it was horrible. A week later huge improvement AND 90% of my pain and tightness are gone. Amazing!

[@PrecisionWellbeing]

Hey Kristi, sorry for the slow reply, but that's so awesome to hear these stretches worked! It's been 3 months now, how are your hips now? Are you keeping up with your stretches? Best wishes, Ashley

[@santanaloveta9387]

Omg i just did this for the first and no cap this actually works 😭 i will be doing this daily for about ten minutes. Thanks so much

[@PrecisionWellbeing]

I'm glad you liked it, how are your hips doing now? Best wishes, Ashely

[@victorianilsson9241]

Omg, I can move my hips backwards and arch my back again! I have good mobility in my hips on all sides but not back and it was frustrating when I wanted to pick up dancing again and wanted to learn oriental dancing. I nearly gave it up, this give me hope again. Thank you! ❤

[@PrecisionWellbeing]

You are most welcome. Sorry to hear about your pain and glad that the video has brought you some insight. Please let me know how you get on. Best wishes, Ashley.

[@ilovetodance124]

This was a lifesaver

[@PrecisionWellbeing]

That's great to hear! I'm glad you found the video helpful. Best wishes, Ashley.

[@jessicakelley776]

Thank you thank you thank you a thousand times

[@PrecisionWellbeing]

You're most welcome! I hope it helped. Best wishes, Ashley.

[@joshuachecchia5662]

When u said uncomfortable for the last one you weren’t kidding but this stretch greatly helps

[@PrecisionWellbeing]

That's great to hear Joshua! Glad to hear the discomfort was not in vain. Best wishes, Ashley.

[@one-nation-under-god7622]

OMG THANK YOU! Idk why, but my hips were so spasmed in the front and back and were hurting trebly now they feel completely better!

[@sc7244]

Lol yeah mine were as well

[@mads3824]

It did help a lot!!

[@PrecisionWellbeing]

Hey Diana, thats so awesome! I'm so happy these stretches have heped! How are they feeling now? Best wishes, Ashley

[@artluver14]

Love these stretches! Thank you! I had not idea my lower back pain was from tight hips and these stretches have really helped.

[@PrecisionWellbeing]

You're most welcome Kim! Glad to hear you found the video helpful. Let me know how it went with the stretches. Best wishes, Ashley.

[@deejeff8846]

Thankyou soooooooo much

[@PrecisionWellbeing]

You're welcome! I hope it helped. Best wishes, Ashley

[@Mk-zh2xy]

3rd stretch is incredible. Hurts so much but it’s almost a good hurt. Can feel less pressure on my lower back already. Thank you Will do this every day now

[@PrecisionWellbeing]

You are most welcome! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.

[@emarivelino235]

Thank you thank you

[@PrecisionWellbeing]

You're welcome Ema. I hope it helped. Best wishes, Ashley.

[@emarivelino235]

@@PrecisionWellbeing may God bless you Ashley for your great work. Thank you again

[@PrecisionWellbeing]

Thank you Ema! God bless you too. Best wishes, Ashley.

[@AndyReadGuitar]

wow that last one his a killer, but as you say it shows that you are working it - I will do this every other day for sure

[@PrecisionWellbeing]

You're most welcome Andy! Glad you found the video helpful. Do let me know how it goes with the exercises. Wishing you a speedy recovery! Best wishes, Ashley.

[@rachanaa6745]

I am in severe pain in my hip from the side, that developed due to day long sitting as I am a software developer. Moreover I had recently some bad time sleeping on the sides due to space constraints at a place I visited. From your video to understand where the pain is, I could realise the exact point where the pain is. Thanks for making us understand our body and specially the pain so well. I am working on it to have some flexibility back. It is really so painful and I feel emotionally low because I am not able to move fast😢. I have a concern that I am not able to do butterfly pose, will this be fixed after following exercises, will I be able to walk with better foot step size… I walk in real small steps right now as left hip don’t move else it pains if I try to move fast

[@djennings5588]

starting this...see how it goes....can you provide any guidance on 'form failures' on that second one to watch out for as i get started?

[@ryddle3089]

I did all the exercises as you mentioned them, it did helped me stretching my hip muscles as it gets stiffened up every other week, my only question is that will these exercises strengthen my hip muscles?

[@stacielivinthedream8510]

First time viewer, subscribed!

[@PrecisionWellbeing]

Thank you! I hope you found the video helpful. Best wishes, Ashley

[@stacielivinthedream8510]

@@PrecisionWellbeing oh i did or i wouldn't have subscribed! Thank you much!

[@PrecisionWellbeing]

You're most welcome! All the best, Ashley.

[@leytonglover-sims5678]

This stretch is working wonders for my hip but I’m finding my back is starting to hurt as I’m doing them and for a while after any ideas on why or what I could do to fix this ?

[@MiguelAngel-nq3vf]

Random question; if your hips are tight, can the cause some knee issues?

[@cinmac3]

Do you have a slower one so we have time to count each movement for the 10-15 counts , or....

[@vxdzs9040]

Could you help me with my shin splints they have been persistent and I ice them massage calf raises I’ve been strengthening my legs and they’re still here

[@CWNg-pd7jr]

I got hip pain and lower back pain. tried the 90 90 degree stretch and pushed my hip down. it’s was so hurt! However pain was reducing time by time. Then I tried last stretch, opened the behind leg. OMG! It’s another level of pain 😂 I hardly opened it and just did 2 times. After doing those stretches, I lied on the floor, and knees up, tried to move my both legs left and right, I can feel the hip mobility was improved and can move the legs left and right easily. I will do daily and hopefully it will reduce my hip and lower back pain

[@PrecisionWellbeing]

Thank you so much C.W Ng! Glad you found the video's helpful. Do let me know how it goes with the stretches. Best wishes, Ashley.

[@CWNg-pd7jr]

@@PrecisionWellbeing my hip pain & lower back pain are gone after doing the activities for 2 days only! I was so happy! I’m still doing them often, especially after sitting for too long. It relieves the tightness and soreness of my bottom part. Thank you so much and really appreciate what you shared with us at here.

[@alexconn3014]

These stretches really helped me get rid of this pain (right side only) like six months ago. However, it’s back and I’m doing these again. Do you know why only one side would give me problems? I stretch each one equally. Thank you!

[@PrecisionWellbeing]

Sometimes one side is naturally tighter/weaker than the other so will always be the first one to show up problems. Once you've stretched for a while then you should work on improving your strength also. I hope that helps. Best wishes, Ashley

[@tsemiu]

I can cross my leg just fine and stretch with my right leg but when I use my left leg I cant even cross it over my knee without pulling it up with my hand but just barely get it there and with pain. No flexibility there. How do I fix this?

[@paulinaludwikowska-young925]

Thank U for that exercises. I have so tight hips that I can't even sit comfy with my legs crossed coz my knees r so lifted. It's so annoying. Will be practising every Day. Thank U🙏🙏🙏🙏they r great🙏🙏🙏hard to fdfd❤❤❤😊😊😬

[@PrecisionWellbeing]

You're most welcome Paulina! Glad to hear the video was informative. Let me know how it goes with the stretches. Best wishes, Ashley.

[@paulinaludwikowska-young925]

When I do The 90-90 strech my other knee must be lifted from The floor otherways Im not able to do it. Is this ok? Or should I keep the other knee glued to the fluor? Thank U🙏🙏🙏💗💗💗

[@Sh0n0]

I didnt feel the first stretch in my hip, but rather in my duodenum. Is this normal?

[@desire.1234.]

I feel lower back pain mainly wen it is cold weather , wen i work more in cold weather like washing clothes, taking bath in same day . I can't move i need help of someone to pull me up 🙄 i cant move my body easily please tell me .. why its happening i feel like i cant stand 🙏 please reply me sir

[@richstevenson1]

Thank you so much! So helpful. Is this what happens when you’re sedentary, have a desk job, and turn 55? Sheesh!

[@coreyfearing7854]

I’ll try these out. My constant low back pain is getting irritating.

[@PrecisionWellbeing]

Do let me know how the stretches go. I hope they help with your low back pains. Best Wishes, Ashley.

[@TripleB-nb8en]

Thanks folks

[@PrecisionWellbeing]

You're welcome. I hope it helped. Best wishes, Ashley

[@Blackjack-rs8vs]

The 3rd exercise seems quite easy until i try to do. Omg i never felt like that before i can't believe how tight my hip flexors are.

[@PrecisionWellbeing]

I can imagine @Blackjack 21! That 3rd one can really sneak up on you but it definitely does the job! Keep at it and let me know how it goes. Best wishes, Ashley.

[@Blackjack-rs8vs]

@@PrecisionWellbeing I felt a lot better in the first session already thank you so much. But i got little confused since i'm feeling the stretch mostly on my inner leg where it connects to the pelvis. Is that normal?

[@nicole-secondaryemail-mort9617]

4:00 hip joint stretch, 90 degree position. Thanks for the video. I learned new stuff :)

[@chalamanda5720]

How to Get High-Quality Aged or Expired Domains

[@johanesterhuizen1842]

If you feel that first stretch in the joint not the muscle, do you stop it or continue?

[@PrecisionWellbeing]

Hi Johan, it depends if it causes you pain. If it does then don't do it or find a different angle/position. It is possible that it is stretching the ligaments around the joint which may not be a bad thing. Do what you can do and don't push the limits too hard, especially if you already have an injury. I hope that helps in some way. Good luck! Ashley

[@dillcifer]

What to do if the 90/90 tweeks the back knee too much?

[@aureliaandris8240]

Slowly slowly

[@Kath7120]

Did all of those... nothing felt stretched. Both legs went all the way down while doing the crossed leg one and the last one. help

[@PrecisionWellbeing]

+LLL maybe flexibility isn't your issue? It might be that you need to improve your strength? Best wishes, Ashley

[@gigi4713]

A great, helpful video. I just wish it was in real time so I wouldn’t have to go back, pause, etc.

[@PrecisionWellbeing]

Hey I'm so sorry for the delay in replying to you! Thank you for your comment though. Are you still doing your hip stretches? Would you still want to see a real time video for stretching your hips? Best wishes, Ashley

[@DrUHira]

@@PrecisionWellbeing Hello Ashley. I've been so happy with your videos. As they get straight to the point. I would love to see more follow along type of videos as this also would serve as motivation to complete a series from start to end and not give up at the first feeling of pain. I have already tried several of your videos and they truly do help. Thank you so much for your help and time. 🙏

[@PrecisionWellbeing]

Hi @Ushmita Hira, Thank you so much for the feedback. I will definitely try have more follow along videos up. Have you already seen the one I have up on the whole body routine? If not head on over to kzbin.info/www/bejne/gGekeIuLqtqnjLs for the details. Let me know how it goes. Best wishes, Ashley.

[@toddgreen7714]

What if you can’t do the last one cause of knee pain

[@EliteprosoldierMW3]

Put a towel under your your knee, see if that helps.

[@blaisetita7865]

Blue

[@st.paulmn9159]

Internal rotators BUSTBNUP

[@davidlei7081]

Why I’m feeling my whole leg about to pop out from my hip

[@isaiahrios8106]

Bro first stretch and im already 😅

[@blck.]

Thank you. I have been playing all kinds of sports my whole life and never, ever realized how fucked my hips were until I did this stretch. This is insane, I feel like I've unlocked a whole new part of my body - fuck it hurts tho.

[@carsongrace9947]

What the fuck?!?! This took a huge amount of my hip/lower back pain away immediately!!!!

[@jewelh8050]

Never even heard or seen these stretches

[@PrecisionWellbeing]

Hi Jewel. The stretches have worked on people with back pain. I hope that they are helpful to you too. Please give them a try and let me know how it goes. Best wishes, Ashley.

[@626productz]

That 90 90 tho🥵🥵🥵🥵🥵

[@PrecisionWellbeing]

I know!! It's a killer but it's so good! I hope it helps! Best wishes, Ashley.

[@st.paulmn9159]

3:30 try going the other way

[@mstieshac]

It hurts so bad

[@PrecisionWellbeing]

I am so sorry to hear that. Have you tried any of the suggested stretches? Please do and let me know how it goes. Best wishes, Ashley.

[@tawfikeltoulai6580]

hey ,if anyone else wants to learn about how to use an iphone basics try Nevolly iPhone Blueprint Nerd(should be on google have a look ) ? Ive heard some unbelievable things about it and my neighbor got great success with it.

[@mixedwhisper5332]

Do not do the last stretches they will completely collapse your knee!!! Look up goata locomotives!

[@austinhickerson7311]

Yeah, that's what I'm saying. I don't it once my knee was already getting irritated.

[@rabiahamjad2949]

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