3 Strength Moves to complete at the Desk

 

3 Stretches to Reduce Hip Pain

Video taken from the channel: Sharp HealthCare


 

Work-appropriate exercises at your desk

Video taken from the channel: DrLarrySantora


 

INTENSE Exercises To Do At Your Desk

Video taken from the channel: Brett Cap


 

12 Core Strengthening Exercises You Can Do In The Office (WITHOUT LEAVING YOUR SEAT)

Video taken from the channel: Tware


 

How to Get Your Daily Workout at Your Desk | WSJ

Video taken from the channel: Wall Street Journal


 

Standing Desk Workout 5 Exercises to do at Work

Video taken from the channel: Two Minute Moves


 

Easy 10-Minute Workout You Can Do at Your Desk

Video taken from the channel: SELF


The exercises include: Squats from a chair, which focus on the quadriceps, glutes and hamstrings Knee lifts and knee extensions for those of you who need to strengthen your quads but may have injuries to your knees Bicep curls for the front of your arms. Luckily, sneaking a workout in at your standing desk is easy to do. Try the following routine Parker came up with, which combines strength moves and stretching. They are easy enough that you can do them while reading emails or on a conference call and are so subtle you won’t have to worry about coworkers staring at you. Clasp your hands or press your palms together in front of your chest, elbows bent, exerting equal pressure in both arms.

Hold each press for 10 seconds, then release. Repeat 5–6 times. This will work your biceps, chest and triceps — perhaps while you’re reading emails. AB HOLD.

Sit up straight in your chair, with shoulders relaxed. 3) Shoulder Raises. These are a great way to relieve tension in your neck. Raise your shoulders up toward your ear, hold for 10 seconds, and relax. For an even bigger stretch, do just one shoulder at a time, then alternate five times each.

4) Back Twist. Relieve tension in your back by doing this great back twist. To start, sit in your chair. 1. Isometric Shrug Do 6 reps, pausing at the top of the movement for 6-10 seconds. Joe says: While sitting upright, grab 2. Isometric Biceps Curl Do 6 reps, pausing at the top of the movement for 6-10 seconds.

Joe says: Move chair close to 3. Isometric Triceps Pushdown Do 6 reps, pausing at. If you are going to do them against the wall though, make sure it’s not a cubicle wall or you could end up on your co-workers desk. 10 reps. 3 times.

3. Squats. From your chair, stand up, sit back down and repeat 10 more times. Simple! 4. Tricep Dips. Tricep dips can be done pretty much anywhere.

Use your desk or your chair if it doesn’t. Sitting down for long periods of time can cause back problems. It’s important to take breaks and stretch, even when at your desk. Here are upper back stretches you can do right at your desk.

If you sit at a desk all day, your posture may suffer, causing you to experience joint pain. Try these best desk exercises keep your body aligned and healthy. Sitting at a desk all day long is one reason your job is making you fat.If you can’t break away for a session at the gym on your lunch break, here are four toning moves you can do at your desk. Here’s how: Stand facing your desk with your arms wide like goal posts.

With arms in the goal-post position grasp the desk, placing your body in a diagonal, head shoulders, hips and heels aligned. With your abs tight, push away from the desk until arms straighten. 3.

List of related literature:

• On the count of three, help the client push up, stand, and pivot into the chair, while holding on to the armrests.

“Mosby's Canadian Textbook for the Support Worker E-Book” by Sheila A Sorrentino, Leighann Remmert, MS RN, Mary J Wilk
from Mosby’s Canadian Textbook for the Support Worker E-Book
by Sheila A Sorrentino, Leighann Remmert, MS RN, Mary J Wilk
Elsevier Health Sciences, 2016

Back muscles (lean against the back of the chair) 5.

“The Evolving Singing Voice: Changes Across the Lifespan” by Karen Brunssen
from The Evolving Singing Voice: Changes Across the Lifespan
by Karen Brunssen
Plural Publishing, Incorporated, 2018

Each System Wall session should have a focus—what arm and body positions seem to be your weakness on the rock?

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

(2) Push down on bed with stronger arm; push off bed and stand, keeping weight on the stronger leg.

“Clinical Practice of Neurological and Neurosurgical Nursing” by Joanne V. Hickey
from Clinical Practice of Neurological and Neurosurgical Nursing
by Joanne V. Hickey
Wolters Kluwer Health, 2011

Use largest and strongest muscles (legs, arms, shoulders) when moving or lifting heavy objects (Figure 2-3).

“Mosby's Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book” by Mary O. Eyles
from Mosby’s Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book
by Mary O. Eyles
Elsevier Health Sciences, 2010

Bend your knees and on a count of three have patient use the arms to slide across the board from the chair to the bed.

“Clinical Nursing Skills and Techniques E-Book” by Anne Griffin Perry, Patricia Ann Potter, Wendy Ostendorf
from Clinical Nursing Skills and Techniques E-Book
by Anne Griffin Perry, Patricia Ann Potter, Wendy Ostendorf
Elsevier Health Sciences, 2017

Do each of these moves 20 times, alternating arms.

“The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love” by Anne Alexander, Julia VanTine
from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love
by Anne Alexander, Julia VanTine
Rodale Books, 2013

Someone in an office can do “desk workouts.”

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Block the patient’s knees when paralysis or weakness exists.13 Either turn slowly, sidestep, or pivot the patient one quarter turn until the backs of the legs rest against the chair.

“Home Care Nursing Practice: Concepts and Application” by Robyn Rice
from Home Care Nursing Practice: Concepts and Application
by Robyn Rice
Mosby Elsevier, 2006

Maintain strong moves and make each punch really count, using the maximum number of muscles possible to execute the move.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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69 comments

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  • For more than a decade already, insomnia has been part of my entire life. Soon after utilizing this sleeping for a week, I was able to gain 8 hours of sleep each night. I`m sleeping perfectly that I have not even done the plan. My sleeping disorder has lastly disappeared because of this program.. I researched this tip on Google.. Name of the tip is Zoey Sυnodoz
    take care

  • This particular back pain guide book truly amazes me. In most instances, the actual position of my knees, hips as well as back is retained because of this. I no longer encounter very painful sensations each and every time I wake up. I also observed improvements on my knees because of this program. Look for this guidebook on Google, the guide name is Mason Κonozback
    good luck

  • Making great amount of money within a several hours every day has always been my dream. This is why my days usually involve trying distinct methods to attain my plan. A close friend of mine shared about “Kαwοn Sizo” (Google it). Currently, my daily earnings could go more than a hundred bucks. This tactic is truly efficient. I have received great outcomes because of it..

  • Recently, there have been some changes at my work, and now I have to spend HOURS at my desk doing computer work which I feel is literally shortening my life!! (Even my blood pressure is slightly elevated, which I feel is from the sedentary work and lack of movement.) Some of these movements would be weird in my office, but what I do is I go to the bathroom and spend about 5 to 8 minutes on various low or no impact cardio moves, or very lightly do some jumping jacks just to get moving. I also WALK for my lunch hour rain or shine. I might stop somewhere to get a quick bite to eat (a sandwich or burrito something that may take only 1/2 hour to eat less time than that even better). Then I spend the rest of the time walking. Besides the fitness issue, it’s also de-stressing and seems to clear the clutter from my head of things I’m focused on at work. Everyone has to be proactive about their health, because your bosses certainly don’t give a damn and you’ll end up suffering later with your health!!

  • thank you braddah! I just did this workout and I enjoyed it. I’m coming off some injuries and haven’t been to the gym for a year. Add in that my crazy work schedule; FridayGrave shift (12am-0800), Saturday-Grave shift (12am-0800), Sunday-Swing (1530-2400), Monday-Day (0730-1600) plus class 1700-2100, Tuesday-Swing (1530-2400) and don’t forget about the wife’s to do list and my three children (17,16, 3, and one in the oven). I’m so blessed for my life, but I need to find my way back to being healthy again. What can you do for legs at your office desk? Mahalo

  • I tried it. These “mild” exercises should be done cautiously and with reasonable expectations. Range of motion depends upon the level of one’s hip degeneration.

  • I hope that’s not your setup at work. Hard to look down all day. Lift your monitor up if you can do it’s at eye level and then use separate keyboard and mouse.

  • Thank you for your service if I’ve not seen the video now I’ve would break the house in pain thanks a lot ❤️❤️❤️❤️❤️❤️❤️❤️����������������������������������������������������

  • With all this working at home, I’m looking forward to fitting this into my routine.

    I think there is a misconception of using this in replace of a trip to gym, but I’m certain it’s meant to be in addition or for those days where there isn’t time to get the gym.
    A good way to break up hours of sitting.
    Thanks.

  • All of these work outs are for the upper body which really doesn’t help your lower body much when your sitting most of the day. ����‍♀️
    Plus I would say working out at your desk once a hour is a bit excessive……….if someone has time to be working out each hour then they most not really be working very much. Personally I think it would be more realistic to work or do desk yoga maybe before ur shift, during your lunch, and after your shift.����‍♀️����‍♀️
    Lastly being the sweaty smelly person in the office isn’t attractive on any level.��

  • This video about office exercise is definitely great, however, he could’ve worn an undershirt to at least cover up that sweat mark.

  • In kabbadi my friend lifted my two legs and I falled after 2months it’s paining so much please I’m suffering for last 6months give any tips or medicine please

  • This was fun and intense!!!! Hahaha I would use a bathroom break for the last one and do it there where no one sees me hahaha bit much for my like all that fast hand movement 😉

  • There are a few things for ways to exercise hip flexors
    Slowly build up to walking 3 miles every day
    Try an anti-inflammatory diet
    Consider trying yoga lessons
    Lookup some online courses
    (I discovered these and the reasons they work from Fergs Pain Ease website )

  • Oh fantastic, the corporate overlords won’t even let you get up and walk a bit or make a coffee. Nope, sit down. You can exercise while sitting down. Keep answering those phone calls and read emails at the same time will you

  • This doesn’t make much sense. You better off just stand up and walk some in every hour, even if you just go to the toilet and back worth more than this.
    Explanation: doing these exercises on these small muscles 1. you won’t grow any muscle because it’s too easy 2. you won’t get much benefit in terms of bloodflow because these are small muscles. This is basically self-deception.
    On the other hand if you stand up and walk you instantly get more bloodflow everywhere.

  • The tensing up part seems easy enough, I’ve been doing that ever since I can remember. Also, the only reason why I want to know how to exercise on a chair, is so that nobody will find out, because I always claim, that I hate sports, which is true, if I’m forced to do. So I kinda panted myself into a corner and now have an intense fear of someone finding out I’m exercising.

  • This made me laugh and it’s a way to get energized toward actually getting OFF the chair (unless you try the Advanced and fall off the chair and injure yourself not what I mean haha)

  • Does Penlargerem System really help to increase your size when erections by using natural ways? We’ve read many good things about this popular male enhancement.

  • Hi People. Hope ur all good. Although Bretts workouts pretty good he missed out legs. I will provide an excellent simple yet discreet way to work ur legs isometrically whilst sitting, giving ur lower body an amazing pump.Ok here goes: Hold on to the seat of ur chair firmly whilst keeping ur back upright and straight, and try ur hardest to stand up driving ur heels into the ground to stimulate the quads fully. If u do this correctly and hold onto the sides of ur seat firmly enough you wont be able to get up but will feel an amazing isometric tension in ur thighs. Hold for the required number of seconds(5-10) and repeat for as many sets as required. There is another exercise for ur legs: Stand up straight and try to bend ur legs at the same time as u try to straighten them. Tense as hard as you can for the required time and sets.
    Bonus leg exercise: Get into a half sitting position(without a chair!!), and hold ur arms out straight in front of u. ur thighs should be almost at parallel to the floor, but slightly higher. In this position tense ur legs as hard as you can. For the claves: holding on to a chair or wall for support, stand up on the tips of ur toes(as u would at the top of a calf raise position), and hold. for extra stimulation, tense ur calves as hard as u can for required number of sets and time during the hold. Hope this helps all u lovely folks. Love and peace.

  • I totally came across this video and got me going at my desk. Mental toughness definitely. I played dodge ball this last week and could not believe how out of breathe I got yuck. I wish there was magic lol I bought this thing recently and have to admit I do it now without even thinking, my desk my cubicle couple office mates got one easy and burns calories and gets heart rate up. Hope this helps http://www.deskjogger.com Enjoy

  • This was an accident, i’d jump so high and when i land on our floor. My back hips on the left side suddenly hurt and in pain. It’s cause too much pain even when i bend to get something:<<<

  • There was a strongman named Maxick who did all his exercise like this, just contractions and relaxations. Achieved amazing physique and strength.

  • You requested things to act out, I’m a wheelchair user and need a really good upper body workout. Is that something you could put out? There are lots of people with limited lower body mobility who need good strength training to maintain an active lifestyle.

  • I’m was 31 hip went now 39 need hip replacement worse pain ever hip has collapsed my spine also I feel and respect you all peace and blessings to you all stay strong if your at the end message me because I’ve been their multiple times and you need to hear this all

  • I been working just cleaning bathrooms lately on my left side hip and leg hurts mostly the leg it’s been sore but I could walk. I done theses exercises to relive pain there just restly on my right side I been feeling pain my lower back my but and my hip now it is very painful to walk on that right side I been talking pain pills to walk but when I do walk I walk with a limp I will have tried these exercises and I will again if I unable to walk what am I going to do my man wants me to work even if I go to work they will see this limp as well most likely send me home but as well it really scares me that I might not be able to walk like before I know movement is good I just scared not to have that mobility that I was had it’s not that I want this pain and but it is what it is I don’t know what to do for this pain I don’t want to keep winning about this pain but when it hursts to walk far even close but it hurts more if I walk far I know I have to do what I have to do. Do you have anything else that will help me get back to work and so I’m not in this much pain.

  • Wow i actually did this for the first time and i felt such a burn lol. i will be doing this eveyday now im so excited! Thank you so much!

  • not sure if this is a good idea, somehow when i use my full muscle strength for this workout my shoulder joints start hurting a lot….

  • I’ve gained a gross amount of weight since starting a desk job in the past year. I work out 3-4 days a week and I drink tons of water and I walk during lunch and run the stairs. I’m going to try these little workouts bc I need to lose this weight. Thanks for the tips.

  • This is helpful, more please! I’ve been turning into a marshmallow since starting my desk job. Going to look now to see if you have vids like this for legs and abs. I might get sacked if I take my shirt off though, haha.

  • How’s it going, first time viewer and commenter. I work security, I’m both outside and inside. Other than walking, maybe jogging on my down time while at work what else can I do? I work grave and am mostly on my own for the first 4 hours of my shift. Just need some ideas.

  • Hi,

    1.
    From early January, I’ve suffered from acute pains in my left leg. I couldn’t take more than 5 steps of walk, because of pains.

    It started from a small pain in my lower back.
    (I run for an exercise. Recently, I increased amount of workout. I think it was a source of the problem.)

    All that I could do was some indoor exercise & spread gel on the left leg. As time went on, it’s been improved, but pains were still in my left hip & thigh.

    Yesterday, I tried your exercise.
    Those pains have disappeared significantly.

    Thank you very much.

    2.
    I am still feeing my left leg burning & sour.

    If I try your exercise every day, can I expect my left leg back to normal?

    Or any other exercise or treatment?

    Hosun Kang
    (from South Korea)

  • I want to commend you on putting out exercises that actually give you a workout that you can also do at your desk at work. One video on Forbes had a very attractive lady telling you to stand up and basically doing a pelvic thrust. Yeah that would go over well at the office. Another video had you do standing desk pushups. Sure I’d get a workout after 1000. I don’t know about your last exercise. It basically looks like you just ripped one and desperately trying to get rid of the smell, but thanks for the other ones.

  • Hey Brett! I am a dance teacher and am trying to get across the importance of a strong core to my dancers ages 8-15. The usual crunches and sit-ups are boring for them and they end up not trying their best. I would love it if you would make a video aimed towards children that’s fun for them but not too intense.

  • using wrong form is soccer messed up my left hip and it hurts whenever i do anything now and this helped for a bit
    Yea i’m 14 btw

  • my husband is an over the road truck driver and is very limited on space and time but wants to be able to find a workout that he can do inside his truck without using any equipment. His main focus is on his core and chest…. do you think you can help him and other truck drivers like him out with a routine that they can do to make a difference in their lives?

  • Valuable information and good indeed.
    5 EASY
    OFFICE STRETCHES FOR YOU/OFFICE EXERCISE/OFFICE WORKOUT/ZILAXO.
    https://www.youtube.com/watch?v=XfEl6zf5nsA&t=3s

  • kinda strange how I’m here with pain in my left hip and so many other comments say they also feel pain in their LEFT hip, why is it always the left one?

  • What exactly is Penlargerem System? How does this thing really work? I notice lots of people keep on talking about this popular male enhancement.

  • What exactly is Penlargerem System? How does this thing really work? I see lots of people keep on speaking about this popular natural male enhancement.

  • 1 and 1/2 minutes in and he is stillll telling me why I should watch this video I’ve already clicked on.
    Video should begin at 1:38

  • Great Video clip! Apologies for butting in, I am interested in your opinion. Have you researched Franaar Showy Look Formula (Have a quick look on google cant remember the place now)? It is a good one off product for unlocking the trick to control sciatica minus the normal expense. Ive heard some amazing things about it and my mate finally got great success with it.

  • I feel a tightness on my left hip that becomes so irritating also when I walk I feel like the thigh bone and the hip bone joint crash and it hurts ��can anyone tell me what’s wrong?

  • at a hotel with fullsize bed i rolled and fell out and hit the floor pretty hard…i did wake up 1/2 way down and braced alittle but the pain has been ridiculous for months now…i gave up on these phony Drs here in Fl. 3 weeks for an appointment then call this place for another appoint which was another 2 weeks after all that call back the original Dr only to wait another 3 weeks…and all thru this the money is running being disabled and retired.ive asked for something for the pain and the last Dr just chuckled

  • This has been the best chair workout that I’ve seen thus far on the Internet! And way to with having a woman of color in the video, too!

  • Siri i am 27 year old and i have pain in left lower back pain….i dont know why this is happening.. please help me out..and… this is continuing since one month before

  • Omg thank you sooo much i started a new leg flexibility routine and my hips are in pain because i just started and the second one helped me sooooo much thank youuu.

  • Hi I enjoyed this and am incorporating it into my exercise routine. You asked for suggestions, I am a wheelchair user who would really like to have a good upper body workout. I need my arms and back to get me around so that kind of strength really matters to my mobility. Thanks for this.

  • Sir, Thanks for showing these Exercises, because now I have very little pain left in my Hip joint but still now while walking I feel like stretching in my right leg’s Vain which not allow me to walk properly on plain Surface & Stairs.
    So I want your advice, in this Lock down situation If I do CYCLING on stand inside the house can help me to Cure my Leg & HIP joint pain?
    Thank U.

  • Here is the break down roughly:
    3 Min Stretch 45 sec each:
    1.Side Bend
    2. Chest Opener
    3. Quad Stretch
    4. Hamstring Stretch

    5 Min Strength Training: 43 Seconds each 15 seconds for pulses
    1. Reverse Lunch
    Pulse
    2. Incline Push Up
    pulse
    3. Squat
    Pulse
    4. Tri-cep Push up

    2 Min Stretch 24 Seconds Each
    1. Tricep Stretch
    2. Figure 4 Stretch
    3. Seated Cat/COW
    4. Shoulder Roll
    5. Neck Stretch

  • I’m 23 just went through a hip dysplasia surgery. I went through a lot of pain for a year and a half before surgery and its been almost two months since then. It’s insane to see how many people in here have had hip pain and at such young ages too. I know the pain y’all feel and im sure there are plenty of people who have it worse than I do and that’s sad. Its scary wondering how daily life will be if I don’t recover. Its gonna be hard to work without mobility in my legs. I hope these exercises work.

  • these are great tips. the first exercise is awesome for the girls, it’s great for lifting the “chest” area, and getting toned.
    thanks for the tips. My aunt is doing it too lol.

  • I’m really yung and I dislocated my hip in an accident but for some reason my knee Is hurting more like when I sit down for a long time and stand up there weak and it causes me to limp a bit we went to check it out but the doctor said it wasint swollen so I should be fine but it’s been 4 week from then and still hurts a lot

  • I don’t have pain in my hips but I feel like they are out of place. Especialy the left hip. It makes clicking and cracking noises that slighlty hurt.

  • I was wondering are hip flexors something that can’t go away like u can ease the pain but it will come back later or can it fully go away

  • Due to all the many hard flat surfaces in the filming location the audio is a little ‘sharp’, or I guess you could say it feels extra loud. HOWEVER there is good info in here. I’m glad I watched. I would recommend people with auditory sensitivities watch with the sound off and the CC on. They seem to be pretty accurate.

  • This complete workout can be done only in some types of offices. Some of the steps would be viewed as inappropriate in some offices.

  • ı’ve been getting small spikes of pain in my hip for about a year or so. Then suddenly yesterday I started having severe pain in that hip. I never have pain while walking or standing, but when I move it in different angles and it hurts to lay in bed. I will try some stretches for a couple of days to see if I can help myself before going to a doctor.

  • this guy is a JOKE and the video is nonsense. I’ve been training people around the globe over decade. believe me you will never get in any kind of shape with such workout stuff, DIET IS THE KEY IN SITUATION WHEN PERSON SITS BY THE DESK ESPECIALLY! back in the day guys like this were called false prophets!
    https://www.instagram.com/george_newman_toronto/

  • Gentle exercise like this and a healthy diet aid pain relief in painful joints. I’ve also heard that Indian Tonic Water also helps because it contains quinine. I guess it controls the inflammation somehow. Anyway I’m going to give it a try. It’s worth a go.

  • This could only be sensible if your office has a shower or you do your workout just before going home for the day. I am athletic and much in favor of taking exercise. But sitting at a desk and exercising is no way to get anything aerobic and frankly who wants to hear explosive grunting as you try to lift the nearest filing cabinet anaerobically? Don’t do this and then tell yourself you have gotten good exercise, because you can’t. You need 15 preferably 30 minutes of elevated heart rate at 80% of max capacity (which capacity is age dependent).
    Maybe if your office chair were an exercycle. It’s not.

  • Not certain about the points made but,if anyone else wants to learn about exercises for stiff hips joints try Nevolly Hip Relief Nerd (should be on google have a look )? Ive heard some incredible things about it and my brother in law got great results with it.

  • Lay on your back and do the frog pose where both feet touching. It’s not hard like the typical frog pose. Do this on your bed if you like. But this one helped me so much.

  • Yep, tried just a few of each and yes it works. Was in a car accident and my left hip and lower back have never been the same. Going to do this fully this evening.

  • I had intense pain in my lower back on one side for a little while. It got so bad that I couldn’t even continue my job so I had to take a leave of absence to try and get it fixed. I went to a physical therapist in my town for about a month going 3 times a week. I did basically all of those techniques as well as some others and in the end that intense pain was gone and I was able to go back to work. My back still isn’t perfect but I think my job has a lot to do with that. I didn’t really stretch enough before either so now I make sure I stretch all the time as well as exercise a little more because I do still have some pounds I can lose. Not that I’m a super fat guy but there’s still enough there to put a little strain on my back. Anyway I’m dragging this on for way too long to sum it up those stretching techniques really do help and if you have a physical job like me make sure you stretch as much as you can and try to be in the best shape as you can.

  • oh come on please send back lol ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������ that you oh yes oh yes

  • I was at track and something popped so the nurse came down and started making me do exercises that just made it worse lol I like this wayyy more ��