For extra details about exercising in later years or workouts that can be accomplished at house, contact your native OSU Extension county workplace. If that’s case, all they want is a sturdy chair and a couple of full water bottles or cans of vegetables to get started. As you exhale, begin to lean again gently, keeping your gaze forward and your chest lifted.<img class="aligncenter" style="display: block;margin-left:auto;margin-right:auto;" 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?+M5wD0rOJVVBTVoArxVkFUc6F1DOHkJWcJaWk5iXiITk7ZlJA4Q41NYjBosAoCEnvNwlb6apdR8GTEllUlKStgpLOlSmfCCyQ7VepcgeMRTbUlUqmBOJKWUAkKKX5gchRwzV6xTKUkYyCordXN3LAv7w+IixappKSlLLxHE6lscRoHeqVdXYxBWq1KDmoJGGuQc?+6rkRQ/KBoSSFBJDVIDu/ujLvDPqIkPCCAxIdWbggDCKjvDkcxDuz7zEqw5gjMijP7qnyORaJUylJVhrwqBcUJKanwU/kfmEQQkrcpASjMq1AFHP8AMaKHnChBlkOe6oA83SHPgXI6GJglRZ+Krlh/Uoj8xAlCSAVLfEACHJAxFyPBh5QEaQJRSSU0wOCOXEqnJ8x6QSUFa0doARiS9dKqIf0YxJ2a5gBOMYs3IBcn5hI84kMsTkqSEAuCoMPxFgfQZQFcMopSQQThB01KlFvRxEgSsYMRIJwu3UlZibsjxEDCakOwYlgPgPOE7MrUp1PQgYcgCcIypUCnjAMkoMsha8JfATVuavn8ecC0mi1qICAHqMwkq?/7lDwh8xCJhCE0CyQ5S1CWf4F+WcBAWezGLiUaO4YkV5mgPk0URTH75UpWEYUmoYhIT81HwNcoFSxMmFBKgASlnoOJKQ3kD/tD0LCFMlIxKbEGJLYsR9GHiD4w04pct1ZkgkFAOQJrXqPEdRDRHNCZi+AgpCgU8IFCSr8h8uUQM2JJRxAAfAD83+jFwy3lJQlATiURjfMMlPPxrq76UjtCEpUkSpoWgEknJy7/kPowFYKSJZcKJUSzHmFfrEqy8yYuWSkOrvHLvQ0pwn98aMCB5fp9NAlzKGMEup2OuWfr84otpmCckyytzhcEiNl?/Yc9rO8vZt3iosN9T5k7Yi/wCYiRe1nLn9mUaJtMsaKTqNUkjNiNXQtWMTQsoxEFyOofLzi1ix8aB94lqeAqIzy4/UxPH6UruvCxXrYLNed22uVarJa5SJ8ifKWFImy1B0qSRQggggxYjnX9lj7URv66Jvs77X29SrddcpVq2emzC/aWcF5tmfmgnEkfhxCmEP0Uhxuzv1RBBBGgQQhpBiEAsEEEAQQQQBBBBAEEEEAQQQQCEPA7UgJaANpALBCB3gBOsB59v/AN612bktz+1G8y9JqEi57AtdmQo?/vrUvgkSx?/NMUgeZOkfnu2g2ivPaS/rdtDfNqmWm33laZtrtE5SnmLmzFFSlPqSSc46UfbCb3lWWw7Ibk7BamXairaC8ZaVV7MFUqQD4qE0t/CI5fFRPE4IPPLz5Rmd3UqUL7xlgkUxMP+5P5wFSDLAcAAuAay?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?+vn0io+7u8272h3V7dXHvA2ZtJkXjctrlW2QVHhJSQShVapUHBHImP0F7qN49yb2t3Vwbxdn1/8ABX7YpdqSgqBVKURxyz1SoKSfCPzszJQVLWASQioKk6PQvyyHpHTP7I7fhNt9z7Q7iL5tAUbuP9tXOVGvZrITaJXgFYFgfxLjHL/PKclnjpBBCDKEJLxsDvChjpDRnCuXpAOghA+sLAEEEEAQQQQBBBBAEEEEAQ1yNIFFhA4oYAGcGQNIHDx8Pbvaix7F7EbQbY29WGzXFddqvKcf4JMpUw?/BMS3Jo4Se3HvGnby?/ai28v7tzMs1kvE3VZQVOlMmzASQBycoJ8STrHhOJOLESoEZ0q35xLe96Wu+b4tl72yYV2m22iZaZqjmpa1FSj6kxUJSrUACoByfodIcZkRNjS7qADHId1R+YyHrClRlslYJccJJZTGgIOtREQWUlKpiQVIIBLVYcxrlEiBhSwKSlmJdwGD5aZxQpqrhUeI10VlkRrUCJUATRhSwK1ErKeTkB0/1gUiIYSlIW4AoAagceh0zyiRBIwCbohJdRrnL96Ip3bEGbPZOFWI04kiiyKGozEKWwLGIDEohg5SKpTrUZGK4A/ZRhLnC7KoRwp1y1MTTSpS3mpOJ3Knavalzi8BnDRJJXT7wFlkAEEBiZhyVp3YsibMMgjASFremZLkggjWusVbOTLHaIUWAQFOK1xH0fzi8lIFnTZx2aMXGolDOA6QQ9XFS3SIKqh2YUUnFhGKhzIolQbqSfqr0oXLqpRSEE90BI4ciDqCrr8qAZCSe0JKWWmr5UT5Hl9GwhCQpkJKMJZIIzKfdJzZSnPl6BIhMtBACXCSxJClMwdYc0wlVPqtmVJmYEqWcIPCrEoA1GJaSGOQZqRHLlIcJWSsNgZTl0B1zAS+bs1fPWLUtImv2yi8wDGruuF1WoUd0hhkM26RFgSlk4glWJQcMCe9Sj6hMPCFAukkkcQcgAnuoDciK+UPAMwpdaccw4y5JIWs4QQc2wisWOzR2ZnoRwJJVLSQxLcKUvoc1A9ICojBLVRJWlLkECqkookeLl9IVMtctWNUxLSzzAHDXySokDy8TFnsEymwOpMviMxRd0y34j1xGo+ifs06WlloS4Jl4akOnvpdqOSGIc0bpFFcykmoyA4xmo4S6h1IJGbAjpUi5SkllS3UDhWyWBPeJr7qi1NDpEuFQUAVEpSXKyakAvj8QWBqfWGrElSgJqVFSmQpA8Mc1HJ3AbTOvMIQ0tOOZNbDxkqc4cIdyBnU4VD6DexlgVSpWB3CasU6PzSogjmNYmSUGYmbPUmYKTFKXQK94kj8KgyFCgBz0gAS6VLlrThSCpQcEYSVO2uFWEHofOCK4EsFQCiEpLYQe8QBl0c4h1EMmSTMT2Rldo5IKpepLJAGWbKI0BBi0TMkAiYnCEA4gWxApONaQ+oUpxzFMqFisUkLlgpBQFBRTMPeGifFSlLSeYLdAiCJhmqwAkqPEUpwulVSz5OlBI5KDaw1UuZOQVS2HZVIXNwl8JU6edVYh4EZZvm2eQrFIlTZU4EspSEKfDiwgjSoBWNHceLwiUGSTNJSQqY0hIYYiosSxySlQ8SM6AIDKQHBmSWcJwqXjGYBZtAH/pV0MRpTLWnjWkrmEPgkqKgC2WQd1EeKRziRfZI7OTimJwhlBU8AY2Ao2gUs/0npDQbKJiphkkSweBJnqWoByzUYkAIHiEmKGzJJSSoIKwrhxIkBqkfiqCxDeKesIBgClGXNCSkAcEoE5E0fKh+A5xKpMhWFkyOAEuiSpXNktTNhXkrpCCUpS0qTKmns+LELKkF1ONVZcfx6UBD2apikmRMOLGKpljUfhI+mblHq/sj70l7lvaK2O2ynzjKu829Njt9c7HP+7mEh/dC8Tc0CPKFTVpTLUqSyPu2PYyk+7pXpTp4xWWVSpsmehSXQUgYVA1DconKfUsTx?+lIKCgFAggihHKHACPNvZw22G8XcTsNtmqZ2ky8rksypqnzmoTgW/XElUekYgPCLxuyVS0OUIxEDwmIktFDgGhYaC5h0AQQQQBBBBAEEEEAQQQQDV5Q1mq8OXlDCTAKz1eNevtAtqF7KeyJvEtclZTNt1gl3YgjlaJyJax?/gUuNhASBGnf2rFvXZPZMt8hK2/ar6sEsjmAtSvyicvBxPSX1rzhxJU4IOlejaxGk11hwJDV5ZePwixDlK+6JABBSfoHziRRKVKIVhWMerHu89fziAAgEJOSC48h6iHrwVxJriXXSoHpEVYM4z5i1zipUwhIxO5LFFCDmzZQspRKwlDkEDultUaecRIJQxooKS3PJX+kMxh0LKiGSAX6BOv9JhglxIVZghIwqCCSEn+FOmmR8Ysqx4AUTEqwqyTn?+81Bz72kQJxYuyXxA8KX5nEnPnl0gKkqThBIBClAviFUg5+KYlFqxlKAlTEVT3ThbCsgsDq2uUX0SpqkiXOXLkJIGJSsKcBmCiq1ICRX4xQsywkYVJQviUySrCCCMQJerchTOPpyZqQshaGzSAClIoXmJJ5F2FYtECFqmkCzSkpWpQCEkuEqmcKZZyYYQSHOcSS0tJ7SWkqlFAWhOZUhKuzSk?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?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?/OJyg4wIUxh4Y5GvL1PnEaRVnYw?+hJcAHP68oJ4kZJOFVCClNcmqDAnEoAqS4YHqz1rrlDAVFsWZGZzBP+xh6WchKiAp?+E8jTL1iKVsIZCqg5GhqP1VCsFOiYnvVGlC/8A+4hArQoqaU01FP8ADCpJYy0rdnCQ+mVB/hh+h7laMaVNNZy4YksDTzCoDhALJHAQQW5F9NGPwhErKVY0oJI4iAf6v/29IDgScSXPOjEtn48JETRasyVFAQrCVDEADzGT86ZeEX5cyQkTWK2Mp2VhBUgMwBDnE/JqaxQklBSl1thxAgs5YN5kiL1ntE1CZ/8AxCEAJQoupKQVsMJrmnmMouhFqCgyp6gcS8awskOweYBSiu6YfLKQlwlicRAZ2WoMtB6BOXU84iVPWhacElISFFIlhWfNBbmS4hvaAIUkkLSUB1KNSnE+KuoVQxkW5c+Z3k4mSkECgKkAYZfXEgP9ViyVrS47dKmbixOAR3Vf1E18POPmiapySJaV4ligoJhZ/IiLnaYkFSZaqhSkgJfh1T/Tm+sFX0zlkqQoJSAZgICWGTzE0y6eMSypgJJLkEDRnSRpyKAw+D5k0MaHCHNWyU4UGdCwG51Pq8SpnS0zEkFGPECQXbG1WD6j61gsfUkT5wYylgLBQXdPfIaWc8iM/HSEmTZQQ/ZiYAlRSgBRxJFMB64qjoPKKQMtCUlImISoaSwxRrU1dGf55mJu2MwpIWceNBSVTcQx5S1sA1dTqdRBFk9ootMWoVYrbAFMHEw/zLZJ8s2ivNMqXLHaKJDETEqUOipyaVcFm5gGIwsMAOzCQknswCSUgspA5nEXry5UhVKCCFK0CSqYZYS7VC+oWWT5DPKKFUZi1Yps1C+IY1VYqPGo6d5LJOVTo0VzNTMAAQhCQOMgFwMWNRrqkMnwYQ2YuUtCzaySCFBaTMxEp701L88TMdaxCpUtajxJJCuPMhSu8v8AxDCmCJl2mYlBlrBTiJ7RIAH8cxIIrolvAwxayFus9rMSfeXQnvKB/mJQPFJiPGpGHDLKgACteFjQ4iT/AFlKPIc2iNcwoJdZxpDu4bhIJry7Qj0h4JijClxPlrm0ZJSsqURR60qpReuaYiCgyqqeaSlOGWkUKcIzydIV84YvFKSmUJhUpOSRNxAF2o2uJ1eQ8IjaSgKQezJWM6uE5Af4Ri/qgHmahKhMaYVr+8rMz94UGb8PoYVfYIPZ9oCpIKVKUSrRiQ3gs5DOGpC+0KhJWVfhEujniOubgehhkwy0SxLm9oQgBiVAPnlR8gddYokVM7Ov3eMhgMD55t6qisZp7nGxNMgRmTl1f1EKFBIOKWAvExBdiGqf?+4wxakYApICS5DYHTTWuVQPWKExELosEZpdROWWXMQ+z4TNCUkBJycMAOoGdGiErSU9CKJxelB0iSzqQJupABJGRB+vlBHTX7HmbhRvJswNCbumeY7YR0mjm39j1YZwk7yLeoPLBu6Ti/iPbFvQR0khw/VEEEEbDpbuYkiOX3jEkZoIIIIgIIIIAggggCCCCAjnUT5xFiEPtJaW/WKwUNTGoJSoCNTvtQLpN6+yJtFOShzd9vsFqfkO3CP8AzjazEnnHjHtlbMr2x9lveZcsqWZkxOz9pt0tADkqswFoAHX7qJy8H59dW6w8OwOY06fQeEmDCtQfWESpzyLZ/XVhGYmJEJKlYQriNPFWp9fnASWZvMg0GtOg?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?+oc9CWozBpmY0pJRhJoxJOE/wC7ekUIpakJACglxxEkBy?/+3r5RCpSe4GU9SQ5LaCvkfWAr4SEy1BKlAthA8/r8MRlXE4RTOtfrX0ihx75JpUuMteQieyo?+8oQOo0+vziu5xKJDlTnCn5MItWItMxKLeWf10gjrL9kTcy7Luh20v1SSBbdoZdlBIz7GzoV//tG+eIRqv9mnstM2b9lG4rbOQUrv+8LdejEVCTN7FPqJAPnG08OHilxQYoSCNh8tTqI6RLEUrvHwiWM0EEEEQEEEEAQQQQBBBBAV7aWkv/EIoGYBqYt3mWszv7wj5WMNQxqCyZlHekU75u+yX3dFuuW8JYmWW8LNNss9ByXLmJKVDzBIh4U4zgxdYD83W22z1p2T2tvjZi2pIn3Tb59imOPelzCg?/KPjJqDR2r9esbPfaNbtJu7v2otppkuz9nYdphKv?+xqAYKTODTW8JyJw8hGsCaGulfL6MYgelRdsVXfLM8/rnCt7rEEUf6rQOfOEdshUZeP+4hz6AghNa8s/yHrAABIJZJD/AKfmw8jDkkYgdMgTWn03oYQJxEYvdLjx?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?+KsA5KwwBlqDYiUhkYfxjyADdXhrz1KKpigVIJGHHmqlKcwAIbinzAlIOIhgOElyMs?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?+nfzpAmgNBXLlyHXL4eEOAU1XPi/19AwonkJIWkKS7kUycZsPHSFScMzhoK568xkc4bLKg7pTQ1IIfrl1z6xJNT96cScJduTcj?+UApOIgImpS6gxJDAjunw0iQLAZ0jApJZAZwh6p8XrDKqDFBwjOqstR5GsPBWlQTjAc1L94jo2o8ogV11ZQzKsTpYrBopm1FIPuEgrCFdn+HGlyn3k+INYMbn94AhSS4xCiCXFW90xIo2krDTsUwrxBIUHExuTe8G/KAYlaUjCSxJAKhN97NKqZjR4ELSkpWlKjmQlRXnkpFAM8+UIwCazDhwgkdoapP6GA4lqCTMUVOQTxHjoyqDXKAkACQVJSFJKWfAS6DkqvLKHhdpWXIwqUsvwBIEwDiD8iIiSEsQJRUAHbCp2PeTmMqmBIlhQGJeYBOFPilQzzgJRMISMUwYUpZgsOUHSj1BhVzFKWUrWlagWxuouoZK8xSIhMGaQpJPEBjAD+8Gh6Up4gFBqIc4iyTVJoNGgFmJlFIIxJTUkCV3UnvV/hpDEGYksZpBdy6wGUByH8PxMWCFyk9sbLhUCSB2LjEBVJxE5ji/0iNjiwEkEAJScSU0zQadamArlQJAJBBYOyiQNM+Qp5xKQuYpa5xJJJJJAep4vrr6iZYZJAxILs5UaZkUbV1frrKgKUR2MpZNAElPFi0bWoOXMjpAMGKXilqZXFVLu/poRTy1pEmNRTgFoKAkYk6AljXzST8NIUJotSZeBIyY4iNUgZ/yv1ziFYSkMUYS3CSEpc5jNzoR5RYGliah2bIlVAANG0b0MMIIJYMrqQlzzbPl6mHkHCMSAoUABKi/J8hkWhqTi4FKxhj5ilSE9CNflFEalYmqE5k0rrWtdfhDGGQNX4edfjz9IlGYYVHEWZyOrV5iphuAtoxDpbQux?+SucAoGoI8NK1/KOh32Su6q03nt3tHvatllULDcNjF12SYoUXap9V4TzTLTX/wCRPOOeUpSitISgEF2GjPHQX2Lfbx3b7jthbJur2m2PtVjsn7XNtU695MztO0mzCHXMQE4gyUpSMINEjKJm0dUgWhcXSPPd3e/ndVvSsUu2bH7X2G1FYB7IzU40vkCxIfo?/TOM/xCOgfi6QhaGOYHPOAns/fPhFmKtl?/eHwi1Gb6CCCCICCCCAIIIIAggggPmbQ/wD2A/8AkH5xjBJfOMm2iIFgDn?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?+pgoDioeancAPzB68xFAUKCAFirukGr8/loIaUk8RBYt50Y/OHpQwyBrV6OPp+cOlIKmSKu7esEPsUhZHaEHIAUj17YS3ez/AHpszI2b3h3PtDcl9S5q/wD+Q3ZOFolrQountbOrLDlwOSORjo19nF7Ouy1zez2Nqds9k7svO17bz/2zBeFjlzwLHLxS5IAWCwPGrqFiPQd5v2evsy7yUTpqNj5uzFumOU2u4p3YMrmZSgqWR0wjxEOPfa45xezv7Ptq2/8AaH2d2N2B3iIvu4qXrel6XZ29lXZbBLVxomhQBRMVRASlSg6xVnjtZIs0uzSJdmkhpcpAQgO7ABhHifsueybsR7LtyXpYtn7ytN83pfE/tLXedqkplzDKS/ZyUpSThSlyTUuok0oB7jFk7tPwmHrCQ6CNCSy/vD4RaitZu?+fCLMZvoIIIIgIIIIAggggCCCCA+PtQWu0F/wC8T+cYl2v8UZVtaSLrDf8ANT8jGG15xqCz2vWDGrnFcKIhwW+cFTY1c4CokFKmINCCM4jxwYnNHiI4Xe1vuykbpt/+2GyVgkdhdybeu2XehqIss?/7xCRzCQrB/THjYzB6j5v8AnG+n2sexgu7eRshtxLlYUX3dU6xTFAZzbNMB/wCyej0jQtqkHk?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?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?/AJh6xypzV4xn9Dgfnn5NDwxLFwVOT4H/AHhqS1Tn/r+kOAanKlPrpEoc7nHrn8/1hS+F8L6A/D8/p4AkJGDC4GoGn?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?/F4ui0EEEdGxBBBBOxBBBBlLZ++fCLMVrP3z4RZjNWiCCCIgggggCCCCAIIIIDH9tQDdAf?/nJ+RjAqZAxne3H/APTD/wCZPyMeerm4dIsWLHZhWZpDhLb3YpJtKhqTDxa1fiMNFoygcxAqUkilBFdNqUczDu3XlBHNj7VnblNs2x2O3dWWc6bpsM+87SkH+9tCkoQD1CZJP9caF15aR7Z7ZO2E/bb2lNu7wXOMyXYr1m3XI1Al2Y9jToSgnzjxQ/CMh2VeWnP6EKKFz4fXp8Yaxzb6+qQ4KD0oBk/14esP+B4SEHCanWv6+dYc5LkKFNDR9cjTl8OUMBwjAQMJDEmg+On+sOcg0Bprl8tK/Ew8DkOTxJBArl+h6+j8ocQQWBIOTKJd8mr4erGIwtKqFgerHz?+Z9Ykwgd1LPoQfDMHy8GMQKouB0IYj4fGHJQWBQFDJsw3LnkaQhP3YGEhObHlr5/pD5aUkYgxocXPrkfAxQhxqYBQUzsCEuK/kaecSMnPscAPINhB8D7qoUVbFLxEOVAE6d7n0MKoFLiaQpnUeJPFzFeYrEDcJZyCQXcMqg94U5Goh3ZuQp2U7PxVUB4aiviIBLlkDs?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?+kUIM4DnA0JBEtn758IsxWs?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?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?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?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?++5GK3TZS2VZrMfdBGRV8h1jSH2Mtiht/fF4z9p7Km8rtTaUdnZ7SDMlCcXKiEqcAsQ5iJb+OgO6rePsPvN3o2mdZd5N32e6bLdCU3dZ1KSmTapysM1c1cxZDFKCgBIqKlTUEexzAZcxSHBKSzguD1HSOWHt37qrFuS3wzLh2aSqTd97XVZbxskpBIFlUWxIRyAMss2hEbXexr7SFl3kbDy9n9pL0R/bF0S0plrmljaJLsEv?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?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?+IipbdmbutaT90EK5pj6stLJrBOMwSlmSAZmE4Qcn0jUV4Hvy3qbNezps7aNsr/lLvQWVJmSrukTky5s8ipqqiUhw55qQM1ARodsl7Q+8/bze3tRe+6e6EXJf+2VmmTFJ/ZpZwygvHJmTkdxS0oWpIVmdXiX2/b23p7b7TWm4bXcN4SLJItSXkypalky0uQFNVhVRphKjRwlJh?/2etwS7z9oyReFolT1CzXdNlYJiCASkISHBqOfLSJy5Scsn4l4Zw+7fbj2+5fbJ2p9m3YvZ3Z/ezdF67V3ne17kXlfc2bKlIsktWHFLCJY4iEpUU0SOpZzvTs?/ft07T3JYdorit0u2XfeVnRabNPlqdMyWsAgjyMc?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?+26SRZrTaDaFHCypholKQdaB/wCoxu/c6Np77lI3e7LzlSBeKh2pSWRKlgcUxTaJBpzNNREk3uuant/bLLt/vBt292/pYGyuxx/sjZuzrACbZeExeFSkA0ITlTMuNDHr1/7W3fZ7ts1zXEoizJkpxLyJSwIFavqXqTGN7ytnLrssrZ/ZzsFy7n2YKJ1kkMAm12pKSErXzSnFjJ1W3WMTtN5LmKUtaySSS5OZi2xvhxZBaL2QxImk?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?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?+EjOLF9bE266ZpTPs6kNq0fGEo2ZRcsRCUrYrYbaC67dZk2dYQmYzEHWIt4GxNh2ouS27O29KTKtKCuzTmcyZg7ix1SfUUyMeLXHtFMsE5CkzSkg5iPZdmttLLf1iRYrVNSJ6Q6FczyjcrlyjT3YzaK8t0W8i8N3m1/aS7qvVawqTNomUoqIK0aKS5SeeBSTooxFu0uUbq/akufaCVMwyRPTdE4g0Xd9pUpNmPUJWoS35S0x7V7Vu5qZvD2PVtZs3Z0q2huFPboQAxny01ZxUEDEOqVKHKNdbq2hl7cbL3HtHOnTbHeFkKrltxKgZ1lMxQEtSgMlonIQQcgXahjVvTn?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?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?+VNlzpaZspYUhYCkkFwQdYdXuOkp0EEDjnBdEEEEA4CtYGENfrCuYHpqZJClKUsqxFx0HKH4RCYoXF0gAp5QBPOEcwOYGnQQmLpBi6QNLCgOYaC8K/WAdhEIRygd6ZQsE00saGMR3g7ubl27umZY7fJSmfhPZTgKpP6Rl5FY+VtPtDYdlbht20F5Lw2ewyjMX1qwHmSB5wzejWg+8rYS27q7deFu2lSZF13fLVPVNBbtfwS0Fi61lkimZitu9+0CvC7Tdl1bQ7ByrZY+zEvtLFbFm0S0JonEFJwrISA5Cq50do8t9uT2h7VvD2ttF03baWuXZ8MhKVEdvalpIl0/xqB/Cl8zH3Ps4dk5F7LXar8skq3WK02s/8PaZYmy1USO6oERm/wDj8Yt+m1Vu3/bptlr9ubb7Z+wW6Xem2CJIvBNqCbNKs1jTOwTZ81SzgBDE8Ki+DRyTsHsFt7slvM2bkbW7FX1JvS67SpaJc?+U4BKFFKgQQCKjUZNGu3tb7F7L7N3Rd94Xfstd8q71TU2e3SpNmQhPYzXlksAwAUtKiOQMeCeyDvQX7Pe9C0brL/tc7/wBLbR2syrNMmK4bLalMZCx/BMllCSdFgjJLxv2ErpPBDUzEqSFCoIcQuLpExosEALwRcBBBBFDkd8+ESRHL7x8IkiViiCCCICCCCAIIIIAggggIrR+784rRZtH7vzitBriIIIIKIIIICjfibyXc1uRc8xKLcqzTBZlKyE3CcJPm0cQfaN3bbydpN5W1e0O0l4Wu9bykzHtNmTZ1KtclMtgmWqS4IQlIKsaQUtnm8dy1B4wbeBuU3YbzVonbbbH2C8bRKAEu1FKpVoQ2WGdLK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width="308px" alt="shoulder">For those that need to enhance flexibility and mobility via the hips, or who want a modified option for performing cardiovascular train, seated hip marches are a good selection. Monica Lam-Feist, an ACE-certified personal coach and the fitness lead at AlgaeCal?, offers the following suggestions for performing the exercise. Sit on http://b3.zcubes.com/v.aspx?mid=12433841 of a sturdy chair along with your torso upright and your ft planted on the bottom. Wrap a mini-band under your knees. During seated exercises, sit on the sting of the chair with each feet on the floor. Chair peak should enable your ft to be firmly planted.<h2>Eat Better And Train Smarter Join The Meals & Health Publication</h2>This chair train targets the hip flexors. Raise your left leg off the floor and bring your right elbow toward your left knee by twisting your torso. Slowly curl the dumbbells towards your shoulders whereas rotating the palms of your arms till they're dealing with you. Your elbows should move only slightly as you rotate the palms of the palms throughout the motion.<div style="text-align:center"> <iframe width="560" height="316" src="https://www.youtube.com/embed/tOoQnGppgg0" frameborder="0" alt="Chairs for exercise" allowfullscreen></iframe></div>Continue this train 2?5 occasions with each foot. This can help with flexibility and can also cut back the risk of blood clots. Many seniors have rounded backs, so it is important to work the posterior chain to maintain chest open and back strong.<h3>Tips On How To Get A Free Raise Chair Through The Veterans Administration (va)</h3>Raise both arms above your head, fingers pointed to the sky. Switch legs, bringing your right knee back and pulling the left knee in. © 2023 Healthline Media UK Ltd, Brighton, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. See extra data.<ul> <li>Truth be told, the simplest exercise is the one you’ll do?and continue to do?regularly.</li> <li>Seated ab workouts are low-impact workouts that can be accomplished from a chair, focusing on your belly and core muscles.</li> <li>If you don’t really feel a stretch in your left glute, slowly hinge ahead, bending toward your legs.</li> <li>Twist your torso to 1 side, bringing your elbow in direction of the alternative knee whereas lifting your chest.</li> <li>Make certain to fireside your leg, hip, or glute muscular tissues while you’re working them.</li></ul>According to Caleb Backe, a licensed private trainer at Maple Holistics, the seated torso twist engages the core, particularly the obliques, while also encouraging spinal mobility. Carefully decrease your arms again to the beginning position. Use light-weight dumbbells, water bottles, canned items, or resistance bands to perform this train.Sit on the seat of a sturdy chair along with your torso upright and your back up in opposition to the back of the chair. To make this more difficult, you'll have the ability to wrap an ankle weight around the working ankle. In some states, nonprofit teams that are part of Catholic Charities run medical mortgage closets. Suppliers of the carry chair should be permitted by Medicare or the insurer of an Advantage Plan.Slowing deliver your knees back collectively. Continue alternating. Keep the tempo average and modify if needed. To make it easier, carry out this movement at a strolling velocity. Quicken the tempo to make it more advanced. ECNV keeps a database of things that members of our neighborhood want to donate, and then connects those gadgets to people who need them free of charge.


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Last-modified: 2023-09-09 (土) 18:36:56 (241d)