The Groin Pain Muscle (How to Release It for INSTANT RELIEF)

  Рет қаралды 213,915

SpineCare Decompression and Chiropractic Center

SpineCare Decompression and Chiropractic Center

Күн бұрын

Пікірлер: 192
@bhavanirrao2021
@bhavanirrao2021 8 ай бұрын
Dr. I am doing so many exercises for back pain relief and hunchback, forward head posture exercises from your channel. After delivery i got lower back pain. These exercises helping me a lot thank you very much doctor🙏🙏
@DrRowe
@DrRowe 8 ай бұрын
Glad the exercises are helping you!
@orianamosca6034
@orianamosca6034 8 ай бұрын
These exercises worked like magic!!! I've been having groin pains for a month. These exercises are the only thing that worked for me. THANK YOU ❤️
@DrRowe
@DrRowe 8 ай бұрын
Great to hear!
@BrandyWiseNL
@BrandyWiseNL 8 ай бұрын
Thanks again dr. Rowe! My back loves these exercises too! Becoming so flexible again, already feel 10 years younger 💃 🙏
@DrRowe
@DrRowe 8 ай бұрын
Keep it up!
@lyallcraig8461
@lyallcraig8461 3 ай бұрын
I have had multiple aches and pains as I passed 30, always done laborious work, always come here and find answers to alleviate my discomfort...you are a god send, thank you
@HiT-ww2tube
@HiT-ww2tube 8 ай бұрын
You are an absolute gem. Thank you deeply for your contributions and healing. One of the best on youtube, id see you if I lived in Michigan no question about it.
@boo2263
@boo2263 5 ай бұрын
Hi Doc I have FAI I fell in April. I was doing pretty well with exercises for pain relief. After the fall my groins especially became tight and painful. Your video has helped so much. I repeated the whole thing the next day and today I feel so much better. Thank you
@jointheconversation8385
@jointheconversation8385 8 ай бұрын
Thank you. I am doing your exercises for my back and groin pain . They are easy , fuss free . Thank you again for your videos.
@shereneclark8052
@shereneclark8052 3 ай бұрын
I'm so so glad I found this video I have been experiencing excruciating groin pain. And have been to doctors and test only have feeling of frustration. I tried this and can feel the difference. Gonna do this regularly 😊
@sparfarkel1266
@sparfarkel1266 5 ай бұрын
Omgawd... thank you so much.... been in pain and after 4 days of your exercise I am mostly pain free... thank you 😊🙏
@emilybest2803
@emilybest2803 19 күн бұрын
These exercises were so so helpful tonight. I feel much better. Hoping the irritated tissues calm down overnight. Will repeat tomorrow.
@phubblewubbphubblewubb
@phubblewubbphubblewubb 8 ай бұрын
Oh how timely, I have this for almost a year now, nobody seems able to help.. thank you.
@WatchingMyLifeFlashB
@WatchingMyLifeFlashB 8 ай бұрын
Thank you. I will be showing this to a friend. She has had this innerthigh pain off & on for about two years. Actively climbing stairs at her condo building rather than passively riding up the lift, walking daily, & navigating up the steep incline to our Clubhouse has already seemed to help immensely. However, with our erratic South Florida weather conditions changing constantly, brutal sun or hard rain often beats down during the day, & also while preferring not to be out in the early morning, during the evening or at night, these exercises which can be done any time of day or night, in the privacy of one's home, even when energy levels may be compromised, all without fear of falling, other pedestrians or bicyclists becoming a safety issue or distractive are so wonderful. As a matter of fact, if she has a flare up at home, she will now be able to immediately target the problem & hopefully experience quick relief. It's always so very nice to add new goodies into our functional toolbox. I can't wait to show this to her. Thank you again!
@DrRowe
@DrRowe 8 ай бұрын
Thanks for watching and sharing!
@eastcoastmz
@eastcoastmz 8 ай бұрын
All your exercises are spot on for pain relief. I am able to get my physical therapy right here! So much better and convenient than being rushed at a PT office. Thank you!
@DrRowe
@DrRowe 8 ай бұрын
Glad the exercises are helping you and thanks for watching!
@ccouch1988
@ccouch1988 4 ай бұрын
New subscriber here!! I got out of bed & out of no where I had groin pain into the inner thigh into the side of my knee. Lots of trouble walking & getting into & out of my vehicle & even getting into my bed! Looked up helped & found your channel. Already has helped allot!
@DrRowe
@DrRowe 4 ай бұрын
Glad the exercises are helping and thanks for watching!
@chillogeorge1383
@chillogeorge1383 5 ай бұрын
Dr Rowe, Simply Thank You. You are the best doctor, ever. Your knowledge is top top level. I feel lucky to have come across your channel. Msy GOD bless you abundantly
@patiencekasoma3545
@patiencekasoma3545 8 ай бұрын
Thank you, Dr Rowe I am suffering for Groin pain for one year
@adamgayes5411
@adamgayes5411 6 ай бұрын
Did these help alivate your pain
@syedaridabatool4223
@syedaridabatool4223 5 ай бұрын
THANKYOU SO MUCH. I've been suffering from unilateral flat foot which ruined my entire body mechanics. These exercises helped me recovering from pain which i had since 2yrs.
@jgoodygoods512
@jgoodygoods512 8 ай бұрын
I finally did an MRI and found out I have disk herniation (not bulging disk) in L3-L4 area. My first symptom was groin pain and hip abductor pain for 6 weeks. Just letting people know that groin pain that goes on the front of your leg often is a herniation of specifically L3-L4.
@greeneyes7912
@greeneyes7912 7 ай бұрын
What other symptoms were there?
@jgoodygoods512
@jgoodygoods512 7 ай бұрын
@@greeneyes7912 then back pain. The pain sort of moved around. Went to various doctors ultimately you do some physical therapy but it didn’t do that much. I think there are lots of helpful videos like this one but you HAVE to do the exercises regularly/daily and realize it is going to take a lot of time. Walking in a swimming pool back and forth is helpful…
@maecalva
@maecalva 7 ай бұрын
yes this was the first pain I had too! I actually thought I had hernia
@teddythemessy9015
@teddythemessy9015 6 ай бұрын
same i have this for 2yrs already and its killing me ive been doing physio but it comes back
@jgoodygoods512
@jgoodygoods512 6 ай бұрын
@@teddythemessy9015 same
@bloggernatzm9295
@bloggernatzm9295 5 ай бұрын
Really wonderful Dr. Rowe. Ensured i was able to get my groin in order after a couple of workouts. Thank you very much!!!😍😍😍
@DrRowe
@DrRowe 4 ай бұрын
Glad it helped and thanks for watching!
@jeannedesilva6980
@jeannedesilva6980 5 ай бұрын
I like the exercises very much. I have a groin pain on my right side. Hope your exercises will help me
@susanleishman8422
@susanleishman8422 5 ай бұрын
The butterfly worked immediately. Thank you. Two weeks of nagging achy groin. Gone.
@mudwiser1391
@mudwiser1391 8 ай бұрын
For those with Iliopsoas Bursitis, you know the debilitating pain that causes. Cortisone injections have helped me, The guided shot into the bursa is in a tricky location, so make sure your Doctor is well trained, the last thing you want is for him to hit the femoral artery.
@DrMichellePatePsyD
@DrMichellePatePsyD 8 ай бұрын
Better than my physical therapy. Thank you ❤
@guyparker1749
@guyparker1749 8 ай бұрын
Never fails ,Thank you Dr.Rowe
@DrRowe
@DrRowe 8 ай бұрын
Thanks for watching!
@thomasLAUra7832
@thomasLAUra7832 8 ай бұрын
How did you know that I was seeking the EXACT same exercise. Hopefully I'll be able to cancel my x-ray and surgeon. THANK YOU 🤞👍
@DrRowe
@DrRowe 8 ай бұрын
Hope the exercises help!
@cawiltu
@cawiltu Ай бұрын
My ham strings go into spasms behind my knees with first exercise. And the air marching After a week I was all better. So I left off doing your exercises. Now after lots of gardening I am a bit sore, so I’m back at them 👍👍
@akintayoadewale4081
@akintayoadewale4081 Ай бұрын
Have never seen such a wonderful workout for this pain. You are really good amazing ❤
@abdirabbibashiirguled8266
@abdirabbibashiirguled8266 15 күн бұрын
Thank you Dr I play soccer I and felt gron muscle spasm I did the exercise I am feeling better now
@konderiprasad9469
@konderiprasad9469 8 ай бұрын
The third exercise is really great.. different types of muscles hitting❤
@CaroleAnneGenereaux
@CaroleAnneGenereaux 4 ай бұрын
Thank you I will try this , I have bad hip paid and pain in front of legs
@Khushi-xz8ii
@Khushi-xz8ii Күн бұрын
Now this channel is one of my most favourite ever ! 🎉 thanks a lot❤
@DrRowe
@DrRowe 23 сағат бұрын
Glad you found us and thanks for watching!
@youngsuprxmflykilo7361
@youngsuprxmflykilo7361 2 ай бұрын
Thank you dr I know you probably ain’t goin see this but every time Im hurting or something I can always come see one of your videos🔒💯😤
@cphye
@cphye 3 ай бұрын
Thank you very much for teaching us these movements to lessen the pains.
@igortaataras3978
@igortaataras3978 7 ай бұрын
Dr. Rowe always takes it to the next level. And remember - you can always throw in another set or two ;-)
@AlphaNate7
@AlphaNate7 2 ай бұрын
This man is a legend
@3534025
@3534025 8 ай бұрын
I love you. I learned my during PT . Exactly the same thing.
@shabeershagoo7333
@shabeershagoo7333 4 ай бұрын
Great video. I have a nagging pain in my upper thigh close to the groin area, specially when I go for a long walk. How often one should do these exercises? Thanks for sharing your experience
@snowqueen3823
@snowqueen3823 8 ай бұрын
Thank you very much. You make it look easy, I’m betting it won’t be!! Here’s hoping!
@DrRowe
@DrRowe 8 ай бұрын
Hope the exercises help and thanks for watching!
@terismidt4920
@terismidt4920 7 ай бұрын
Hi. I just found this video. Did you find it helpful? I have osteoporosis in my hips and back. I am in so much pain in my left hip and groin area. I hate getting off the couch because I know the pain is going to hurt. Thank you!
@martinferoze2645
@martinferoze2645 21 күн бұрын
Wow. Can't believe how useful that is
@highseassailor
@highseassailor 8 ай бұрын
Thanks Doc, for putting out so much great information, for free. Amazing how you seem to target my needs within weeks of me developing a problem. Wondering if you can help address a specific pain in my groin area. Often feel a pop, sometimes a sharp stabbing/tearing sensation of a superficial muscle in my pelvic area. From my limited research, I believe it to be the ischiocavernosus. Will the exercises in this video (if done carefully) also help to heal this problem??? Thank you!!!
@user-qd2oj1zb4i
@user-qd2oj1zb4i 8 ай бұрын
I get terrible groin spasms. Sometimes, I turn my body a certain way or will get them just out of the blue. They're extremely painful. Would these exercises help for that? Or are these for some other kind of groin pain?
@lynneskinner8790
@lynneskinner8790 6 ай бұрын
I have the same thing was told it’s coming from my back.
@almazteklehaimanot9859
@almazteklehaimanot9859 8 ай бұрын
THANK YOU. DR. ROWE. HOPING. GET. BACK TO WORK
@DrRowe
@DrRowe 8 ай бұрын
Hope the exercises help!
@saminarose6688
@saminarose6688 7 ай бұрын
Wow! This works magic. I couldn't walk without pain and after the first one my pain was gone 😃
@jeremybeck5105
@jeremybeck5105 6 ай бұрын
Giving this a shot!
@tanishdesai3424
@tanishdesai3424 3 ай бұрын
Amazing exercises it feels really good and also it helps me to recover my pain.❤ Love from india 🇮🇳
@huntermcelveen6094
@huntermcelveen6094 2 ай бұрын
These are all great exercises however I’m in too much pain to get the positions to help groin pain. I’m going to save this video for future reference.
@childearth4039
@childearth4039 5 ай бұрын
Thank you . This was much needed
@DrRowe
@DrRowe 5 ай бұрын
Thanks for watching!
@thatswhatisaidbunnybread.5317
@thatswhatisaidbunnybread.5317 6 ай бұрын
This really did help immediately. Thank you!
@michellem434
@michellem434 8 ай бұрын
I needed this thanks!
@DrRowe
@DrRowe 8 ай бұрын
Thanks for watching!
@petradorfer-ku3ms
@petradorfer-ku3ms 5 ай бұрын
Great excersises!! Thank you!!😊
@DrRowe
@DrRowe 5 ай бұрын
Thanks for watching!
@annabellabacasoy306
@annabellabacasoy306 8 ай бұрын
Thank you so much, Dr. Rowe...some helped me a lot but some, I can't perform well. I have an Orthopedic Disability...I have lame right leg.
@peggybrennan4542
@peggybrennan4542 8 ай бұрын
This is exactly the pain I am having. Going to add these to my workout routine today!
@DrRowe
@DrRowe 8 ай бұрын
Let us know how it goes!
@harijagan5003
@harijagan5003 8 ай бұрын
Hello sir, I'm from India . I have been following your videos regularly.In 2021 ,my Mom has been diagnosed with "L4-L5 spondylolisthesis with diffuse disc bulge ,bilateral neural foraminal stenosis and spinal stenosis " .along with osteoporosis Your exercises have helped her to some extent. But, she cannot hold her balance even a single water droplet is there and she cannot walk on tiles not even a single step. Her feet are always frequently heavy .Could you please suggest any easy to do exercises to gain balance on water and walk on tiles freely as before. Moreover sir she is having bronchitic asthma so it's difficult for her to lie on her back and do exercises, in addition to these she has hypertension and distended bladder with vertigo. Please understand my pain as a son ,I want my mom to walk as before
@annwilliams6438
@annwilliams6438 8 ай бұрын
Hi there. I have had the same issues with L4/5, osteo, asthma and trouble walking…. Last year I had a long program of fascia release, which was BRUTAL, BUT it did help to get me moving again. However I have still been battling with horrible pain in the my groin (like shown here) and an injured knee plus continuing pain in various other joints. The thing that I have found has so far worked the best to lower inflammation and so lessen pain (so that I can start doing exercises like this to strengthen muscles that have been weakened over the years of very limited movement), and that is: a change in diet to get rid of foods that we’re adding to the inflammation. For me this has been wheat and sugar. Within a week of getting rid of these items (and adding in more minimally processed vegetables) I saw a noticeable improvement. Blessings to you and your Mom.
@josephquillian2866
@josephquillian2866 3 ай бұрын
I subscribed and am going to start doing these exercises. I like how you explain each exercise in a calm and encouraging way. Greetings from Querétaro, México. I moved here two and a half years ago from my hometown of Dallas, Texas. Life is good! :-)
@AndyKow
@AndyKow 6 ай бұрын
Awesome! Wall one worked for me. Thank you for sharing this knowledge!
@DrRowe
@DrRowe 6 ай бұрын
Glad it helped!
@crisccan
@crisccan 8 ай бұрын
thank you Dr Rowe
@denisecasalino9295
@denisecasalino9295 2 ай бұрын
Fantastic! As usual. Great videos!
@businesssofiane7794
@businesssofiane7794 8 ай бұрын
Thank you ☺️
@DrRowe
@DrRowe 8 ай бұрын
Thanks for watching!
@stevenjordan9497
@stevenjordan9497 7 ай бұрын
Thank you - you are amazing!!!!!
@DrRowe
@DrRowe 7 ай бұрын
Thanks for watching!
@iansummers6956
@iansummers6956 2 ай бұрын
0:03 ❤so pleased ive found your channel Dr Rowe yoir exercises have helped me tremendously thank you❤❤ 0:03
@marianamartins5795
@marianamartins5795 5 ай бұрын
Massive thank you for all your help given with various exercises. I use many of them and they all work for me, accept for my pinching muscle ( not nerve) in the groin. I have had this super painful sensation for nearly 2 years now. It comes and goes. I struggle to put a wait of my body on my left leg or go up the hill as it makes the pain in the groin worse. I had MRI done on my hip and there is no specific issue with it. Would you advise anything else to stop this horrific pain? Many thanks in advance.
@vincewarren1271
@vincewarren1271 8 ай бұрын
Mesh destroyed my psoas muscle. CT scans and MRI"s show asymmetry between the two. The muscle is constantly tight and difficult to work. Been at it for 5 years. I hope these exercises help. I'm 35 and a former athlete. My pelvis is twisted which makes lifting weights very difficult. I hope these exercises help 🙏
@LynnNaugle-w7c
@LynnNaugle-w7c 8 ай бұрын
You have helped me so much . ❤
@JukeHighwalker
@JukeHighwalker 8 ай бұрын
You know us so well, pal. It's almost eerie. Thanks again 👍
@ashakadaba5812
@ashakadaba5812 5 ай бұрын
Thank you MR.ANGEL ❤❤❤❤❤❤❤
@DrRowe
@DrRowe 5 ай бұрын
Thanks again for watching!
@shaix1733
@shaix1733 6 ай бұрын
Thank you very much Dr 🙏 What should I do if I have inflammation for over 2 months now in this area? I believe it's the adductor Been trying to take it easy, eat anti inflammatory foods and also non steroids pills but it's still going... Do these exercises help or just rest until the pain disappears?
@catalhuyuk7
@catalhuyuk7 20 күн бұрын
I have 2 inguinal hernias. One is worse than the other. Can I do these exercises without causing more damage? I’m waiting for surgery. Thanks for all that you do.
@dunbardunelm3924
@dunbardunelm3924 8 ай бұрын
Wonderful ❤ Thank you Sir.
@konderiprasad9469
@konderiprasad9469 8 ай бұрын
Every exercise is amazing I have tried with those Feeling every thing is fine ❤❤ TQ Dr 🙏🙏
@victoriamyers7273
@victoriamyers7273 8 ай бұрын
Thank you! Wonder if all these are ok to do with a lumbar fusion??
@loiscates5182
@loiscates5182 6 ай бұрын
Will this help with the numbness I feel on the upper thigh on my right leg when I stand for a while? I don’t have pain, just numbness, ever since I had a lower back injury
@jettyear3807
@jettyear3807 5 ай бұрын
I will do my upmost to do these exercises however my injury is six months in and I am still in pain, my MRI scan found I had a avulsion tear to the right rectus adductor which caused a mild Osteitis Pubis, any advice?
@marie-anne8780
@marie-anne8780 8 ай бұрын
Great ! 👍 What about arnold's neuralgia ?
@dougmoran3340
@dougmoran3340 6 ай бұрын
I had a total right hip replacement three months ago. That was successful, but I still have quite severe groin pain on that side. My other hip is also arthritic and I am on the waiting list for total replacement on the left side. I was very interested in the exercises shown, for groin pain, but I am wondering if they’d be safe to do with my present hip condition.
@TeenaDwyer
@TeenaDwyer 5 ай бұрын
I've had groin pain since September Will these exercises help me ive spent hundreds of dollars to get walking again
@annwilliams6438
@annwilliams6438 8 ай бұрын
Thanks
@DrRowe
@DrRowe 8 ай бұрын
THANK YOU for supporting the channel, I appreciate it! - Dr. Rowe -
@cawiltu
@cawiltu Ай бұрын
Day 1)Pain with second butterfly. Day 2) got as far as the side leg raising.
@AlmostParadiseAntiques
@AlmostParadiseAntiques 8 ай бұрын
These exercises were challenging for me only on my left side. Caused numbness and tingling in my left leg What could this mean?
@missz3672
@missz3672 4 ай бұрын
Same here exact side as well …did you ever find out why ? I’m trying to figure out why too so frustrating
@duttdevashish
@duttdevashish 8 ай бұрын
Hi , Will these exercises help with FAI (pincer) as well ? I feel pain in left femur and left groin while rotating hip or left leg outwards, sometimes I experience sciatica pain or stretch in IT band as well. I’d be really thankful for your response. 🙏
@stellarjames1
@stellarjames1 5 ай бұрын
i’m having bad tearing like pain in my rectus abdominus that then radiates down into my thigh, groin and hip. mri tomorrow. any ideas?
@mariamiree5300
@mariamiree5300 2 ай бұрын
Hope all is well. Curious What did ur MRI show... I'm having same pain
@stellarjames1
@stellarjames1 2 ай бұрын
@@mariamiree5300 hi. it showed no tear in my abdominal wall. which was good news. but it (along with a ct scan) showed inflammation near my genitofemoral nerve on that side. they suggested we do a nerve block on that nerve to see if it helps my pain. if it does, then we’ll know which nerve we need to address. earliest appt for that is nov. 8th. waiting in pain
@zizimyui6605
@zizimyui6605 8 ай бұрын
Thanks 🙂
@DrRowe
@DrRowe 8 ай бұрын
Thanks for watching!
@emmaeIIe
@emmaeIIe 8 ай бұрын
Thanks so much, Dr Rowe!
@DrRowe
@DrRowe 8 ай бұрын
Thanks so much for watching!
@jewelsjohnson2683
@jewelsjohnson2683 8 ай бұрын
Hi. I've been trying to figure out what to do for acute pain that goes up into the abdomen from the psoas muscle while walking forward too long. It's very limiting. Do you think this video will help me? I'm also healing an L2 compression Fx and have about a month to go for complete healing (doc said it would take 12 weeks), and I'm also wondering if these exercises would be contraindicated until the end of the 12 week healing? Please advise. Thanks!
@Lucasvoz
@Lucasvoz 2 ай бұрын
My guy Michael saving careers!
@PassportDialectic
@PassportDialectic 5 ай бұрын
Thank you, Sir.
@mabajaki5555
@mabajaki5555 7 ай бұрын
Please tell me are all those exercises safe to do when pain in groin, hip and thigh is very strong? I'm afraid that my state be even worse in that case. Thanks.
@Darkplayz123_dp
@Darkplayz123_dp 7 ай бұрын
Yes it seems they are safe...as I too have same pain and tried all of these exercises and felt relieved
@mabajaki5555
@mabajaki5555 7 ай бұрын
@@Darkplayz123_dp ok, thank you very much. ❤️
@lourdeslayton332
@lourdeslayton332 22 күн бұрын
Hello. I recently broke my ring finger toe and had to transition to working out and weightlifting barefooted. Since transitioning to barefoot workouts I notice both sides of my groin hurt. Is it possible that me working out barefooted could of cause this issue? Thank you!
@CarolBryant-i8m
@CarolBryant-i8m 16 күн бұрын
I do this on my own except I pound the inside hard for couple of minutes. Very important to stretch during the day and night.
@DrewTubeTv914
@DrewTubeTv914 6 ай бұрын
Hey how often should I do these?
@calishawhite5797
@calishawhite5797 3 ай бұрын
Can you use these exercises if you have hip impingement or do you recommend a different exercise?
@holly8117
@holly8117 3 ай бұрын
so helpful, thank you for sharing you are really helping people :) my insurance doesn't not cover chiropractic care :(
@kathyclark3168
@kathyclark3168 6 ай бұрын
Finally, relief!😊
@ThembelihleTenza-h7j
@ThembelihleTenza-h7j 6 күн бұрын
Instant relief
@HeavenlyAngels85
@HeavenlyAngels85 2 ай бұрын
❤❤❤ Thanks you
@SarojaniVeeragoudar
@SarojaniVeeragoudar 7 ай бұрын
Great exercise. 👍
@MsSmigger55
@MsSmigger55 8 ай бұрын
Will this help Sacroiliac joint pain in my groin? Thanks
@DrRowe
@DrRowe 8 ай бұрын
It might. Let us know how it goes.
@sicilyny5375
@sicilyny5375 2 ай бұрын
@Spine Care...I had a verifiable hiatal hernia diagnosed by a colonscopy..in May. Is this related?? Groin pull on r side..super painful..can't walk RICE every 2hr ice..rest Leg raised and walking as needed to care 4 my disabled teen. I'm resting alot as can barely sleep. I just tried these and I feel a little difference..a lil less pain. I'm also a BK R leg amputee..so doing these best I can.
@zaravr
@zaravr 6 ай бұрын
Dr Rowe youre so cool
@DrRowe
@DrRowe 6 ай бұрын
Thanks for watching!
@sicilyny5375
@sicilyny5375 2 ай бұрын
Woke up with massive pain in right arm( biceps) and right groin area..did the R.I.C.E. for 4 days...no help..can't walk the pain is so severe..going from sitting to stand or stand to sit is excruciating.. Found ur exercises so I'm trying it..I've had frozen shoulder so I don't want that to happen. Hopefully these exercises will loosen up what's so tight.. Question*** what if I tore a muscle? Will this be worse? Trying to get to a osteo to check it out but I need to walk 1st Btw..can't bend to pick up anything..omg😢
@mohamadmostafa1884
@mohamadmostafa1884 8 ай бұрын
راائع
STOP Stretching Your Groin! (Do This Instead) Ages 50+
11:19
HT Physio – Over-Fifties Specialist Physio
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