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Combined thoracic rotation, hip flexor, and quadriceps stretch
especially the lumbar spine.
Step 1 – Kneel down and then flex your hip as you do in lunges.
Step 2 – Move one of your legs back, trying to straighten it as much as possible and
thus stretching the quadriceps
Step 3 – Combine it with thoracic rotation to the right and left
Start with 5-10 reps and build upon it, aiming for 20 or more reps
3 sets in a row
Once-daily
5 days a week
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French 
Haitian Creole 
