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yogadaily · 7 months

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(via Free Photo | Woman practicing advanced yoga in a beach || Curated with love by yogadaily)

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backpainsolution · 1 year

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Yoga For Back Pain

Here are some yoga poses that can help relieve lower back pain:

Child's Pose (Balasana): Start on your hands and knees and slowly lower your hips back toward your heels, stretching your arms out in front of you. This pose can help stretch and lengthen the spine, providing relief for lower back pain.

Cat-Cow Stretch (Chakravakasana): Start on your hands and knees and alternate between arching your back up towards the ceiling (cow) and rounding it down towards the floor (cat). This gentle movement helps to stretch and strengthen the muscles in your back.

Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, tuck your toes under and lift your hips up and back, straightening your arms and legs. This pose helps to stretch the entire spine and relieve tension in the back.

Cobra Pose (Bhujangasana): Lie on your stomach with your hands under your shoulders and slowly lift your chest up, keeping your elbows close to your sides. This pose helps to strengthen the muscles in your back and relieve pain.

Sphinx Pose (Salamba Bhujangasana): Lie on your stomach with your elbows under your shoulders and your forearms on the ground. Lift your chest up while keeping your lower ribs and pelvis on the ground. This pose helps to strengthen the spine and relieve tension in the back.

Pigeon Pose (Eka Pada Rajakapotasana): From a low lunge position, slide your right knee forward between your hands and extend your left leg back behind you. Lower down onto your forearms or a block, and hold for a few deep breaths. Repeat on the other side.

Thread the Needle Pose (Parsva Balasana): Start on your hands and knees and thread your right arm under your left arm, lowering your right shoulder and ear to the ground. Hold for a few deep breaths, then repeat on the other side.

Supine Twist (Supta Matsyendrasana): Lie on your back with your knees bent and feet on the ground. Drop your knees to the right, twisting your spine and extending your left arm out to the side. Hold for a few deep breaths, then repeat on the other side.

Remember, it's important to listen to your body and not push yourself too far in these poses. If you experience any pain or discomfort, stop immediately and seek advice from a yoga teacher or healthcare professional.

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inkcross · 1 year

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Making y’all tilt your phone to the side:) #oriette #charactersketch #drawingaday #pencilart #drawing #stretchingexercises #drawingart #animegirlkawaii #originalcharacters https://www.instagram.com/p/CpqDYD5SeCf/?igshid=NGJjMDIxMWI=

#oriette #charactersketch #drawingaday #pencilart #drawing #stretchingexercises #drawingart #animegirlkawaii #originalcharacters

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dashinghealth · 1 year

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How the Ache of Lower Back Pain in the Workplace Almost Ended My Career

"For years, I had been a workaholic. I spent long hours sitting at my desk, poring over papers, and typing away on my computer.

"I barely took breaks, let alone exercised or stretched my body. Over time, I began to experience the dull, persistent ache of lower back pain.

"At first, I tried to ignore it. Later on, I began to pop painkillers like candy, and told myself that it was just a minor inconvenience. But the ache only grew worse, until it felt like a constant weight on my shoulders.

"I couldn't focus on my work anymore, and found myself taking more and more sick days.

"Finally, I went to see a doctor. I was told that my back pain was caused by my sedentary lifestyle and poor posture, and that I needed to make some changes if I wanted to feel better.

"I was reluctant, but I knew I had to take action.

"What would I do now that this "Workplace Lower Back Pain" has taken a toll on my career?"

Ease Your Lower Back Pain with These 10 Office Stretches

Lower back pain can be a common occurrence for many individuals, especially those who work desk jobs or spend prolonged periods sitting down.

In fact, studies have shown that one of the most common causes of lower back pain is a sedentary lifestyle. However, incorporating some simple stretches into your work day routine can help alleviate lower back pain and improve overall posture.

In this blog post, we have compiled a list of 10 lower back pain stretches that you can easily do at work.

These stretches are designed to be simple and quick, so you can incorporate them into your busy schedule without disrupting your work flow.

Whether you're looking to prevent future lower back pain, or are currently experiencing discomfort and seeking relief, these stretches can help. Each stretch is accompanied by simple instructions and can be done right at your work station.

By taking a few minutes each day to stretch your lower back, you can improve your overall health and well-being, and ultimately, feel better both at work and in your personal life. READ MORE

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health2beauty · 1 year

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Knee Pain When Bending

Knee pain when bending refers to discomfort or pain that occurs when you try to bend your knee, which can be caused by various factors such as injuries or osteoarthritis. It can interfere with daily activities and quality of life, and may require medical attention depending on its severity.

#KneePainWhenBending #BendingKneePain #KneePainRelief #KneeInjuries #Osteoarthritis #HomeRemedies #PhysicalTherapy #RICEtherapy #StretchingExercises #HotAndColdTherapy #NaturalRemedies #MedicalTreatment #Mobility #HealthAndWellness

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rickyadam102 · 2 years

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Pilates helps build strength and improves flexibility. If you want to learn more about Pilates and its benefits, check out our website by clicking the link in our bio!

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sushrutbrainandspine · 8 months

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The 7 best techniques to keep your spine Healthy & Happy:

1. Regular walking leads to healthy spine.

2. Do yoga or meditation.

3. Maintain healthy weight.

4. Stretch daily.

5. Take care while lifting.

6. Intake healthy foods.

7. Get massage.

Get the professional advice from the best neurosurgeon to maintain a healthy spine.

Contact us :-

• Phone: +91 9810324401

• Website :- www.thebrainandspine.com

#HealthySpine #spinehealth #BackHealth #spinecare #thebrainandspine #sushrutbrainandspine #wellnesstips #healthylifestyle #physicalhealth #exerciseroutine #weightmanagement #stretchingexercises #healthydiet #nutritiontips #massagetherapy #neurosurgeon #wellnessjourney

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fitnessmantram · 9 months

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Daily Stretching Exercise, Knee Stretching Exercise #fitness #exercise #...

Who Should do Daily Stretching Exercise

Everyone can benefit from daily stretching exercises, but some people may benefit more than others. Here are some people who should especially consider incorporating daily stretching into their routine:

People who are sedentary: If you sit at a desk all day, your muscles can become tight and inflexible. Stretching can help to improve your range of motion and reduce your risk of developing muscle pain or injury.

People who are active: Athletes and other active people can also benefit from stretching. Stretching can help to improve their performance and reduce their risk of injury.

People with chronic pain: Stretching can help to reduce pain and improve function in people with chronic conditions such as back pain, arthritis, and fibromyalgia.

People who are recovering from an injury: Stretching can help to speed up recovery from injuries and improve range of motion.

People who are pregnant: Stretching can help to relieve pain and discomfort during pregnancy and prepare the body for childbirth.

People of all ages: Stretching is a great way to improve flexibility and range of motion at any age. It is especially important for older adults to stay flexible to maintain their independence and prevent falls.

If you are new to stretching, it is important to start slowly and gradually increase the amount of time you spend stretching each day. You should also listen to your body and stop if you feel any pain.

You may also like: 5 Best Portable Exercise Bike

Here are some tips for stretching properly:

Warm up your muscles before stretching. You can do this by walking, jogging, or doing some light calisthenics.

Breathe deeply and relax your muscles.

Start with your major muscle groups, such as your hamstrings, quads, and shoulders.

Hold each stretch for 30 seconds to 1 minute.

Don't bounce or force a stretch.

Listen to your body and stop if you feel any pain.

Cool down after stretching by walking or doing some light cardio.

If you are new to stretching, you can start with a simple routine that includes stretches for your hamstrings, quads, shoulders, and neck. As you get more flexible, you can add more stretches to your routine.

Stretching is a great way to improve your overall health and well-being. It is a simple, yet effective way to reduce pain, improve your range of motion, and boost your mood. So make stretching a part of your daily routine and reap the benefits!

Read More : The Best Exercise for your body type

#youtube #daily stretching exercises #stretching exercises #stretchingexercises #stretching exercise #knee stretching exercise #mobility exercises #stretching #exercise for stretching #morning stretching exercises #seniors stretching exercise #beginner stretching exercises #full body stretching exercises #fullbodystretchingexercises #beginnerstretchingexercises #effective stretching exercises #functional stretching exercises #stretching exercises for seniors

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familydocblog · 9 months

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Improve Your Posture and Prevent Upper Back Pain

Introduction Have you ever experienced nagging pain in your upper back? Does it seem like no matter what you do, the discomfort just won’t go away? If so, you’re not alone. Many people suffer from upper back pain, and one of the main culprits behind this issue is poor posture. Photo by Karolina Grabowska on Pexels.com Maintaining good posture is essential for the health of our spine and…

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symptomfinder · 11 months

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🔍Are you experiencing discomfort in your chest or upper back? It could be a tight pec minor muscle. This small muscle plays a significant role in your posture and shoulder movement. When it's tight, it can cause a range of symptoms. 🤔Some common symptoms of a tight pec minor include chest pain, shoulder pain, and difficulty raising your arms above your head. It can also lead to poor posture, rounded shoulders, and a hunched back. If left untreated, it can cause long-term damage to your shoulders and neck. 💆‍♀️Fortunately, there are several ways to relieve the symptoms of a tight pec minor. Stretching, massage, and strengthening exercises can all help. It's essential to address the issue early on to prevent further damage. Read on to learn more about the symptoms and relief options for a tight pec minor.1. Understanding the Pec Minor Muscle: Anatomy and FunctionThe pectoralis minor muscle is located in the upper chest. It attaches to the third, fourth, and fifth ribs and inserts into the coracoid process of the scapula. It's responsible for stabilizing the scapula and assisting in shoulder movement, especially when the arm is raised overhead. 💪 The pec minor muscle is often overlooked and undertrained, leading to poor posture and shoulder pain. Strengthening exercises like push-ups and dips can help prevent these issues. Additionally, stretching the muscle can improve range of motion and flexibility. 🏋️‍♀️ Injuries to the pec minor muscle are rare but can occur from overuse or trauma. Symptoms include pain in the chest, shoulder, and arm, as well as weakness and difficulty raising the arm. Rest, ice, and physical therapy can help with recovery. 🩹 It's important to note that the pec minor muscle works in conjunction with other muscles, such as the pec major and serratus anterior, to ensure proper shoulder function. Neglecting any of these muscles can lead to imbalances and potential injury. 🤕 Overall, understanding the anatomy and function of the pec minor muscle is crucial for maintaining proper posture and shoulder health. Incorporating exercises and stretches that target this muscle can improve overall strength and prevent injury. 💪🏼2. Tight Pec Minor: Causes and SymptomsWhen your pec minor muscle is tight, it can cause a range of issues. Here are some common causes and symptoms: Causes: poor posture, repetitive movements, stress, trauma, and overuse. Symptoms: pain or discomfort in the chest, shoulders, and arms, limited range of motion, and difficulty breathing. To prevent tightness, try stretching and strengthening exercises, improve posture, and take breaks from repetitive movements. If you experience symptoms, seek medical attention to rule out any underlying conditions. Treatment options may include physical therapy, massage, and medication. Don't ignore tightness in your pec minor muscle, as it can lead to chronic pain and discomfort. Take care of your body and seek help if needed. 💪🏼3. How to Diagnose a Tight Pec MinorWhen diagnosing a tight pec minor, it's important to look for certain symptoms: Pain or discomfort in the front of the shoulder Difficulty reaching overhead Tightness in the chest or shoulder area Weakness in the shoulder or arm One way to diagnose a tight pec minor is to perform the "pec minor stretch": Stand facing a wall, with your arm raised to shoulder height and your palm flat against the wall Slowly turn your body away from the wall until you feel a stretch in your chest Hold for 30 seconds and repeat on the other side Another way to diagnose a tight pec minor is to perform the "pec minor release": Lie on your back with a tennis ball or foam roller under your shoulder blade Slowly move your arm up and down, allowing the ball or roller to massage the tight area Repeat on the other side If you suspect you have a tight pec minor, it's important to seek professional help: Consult with a physical therapist or sports medicine specialist Follow their recommended treatment plan, which may include stretching, massage, or strengthening exercises Be patient and consistent with your treatment to see the best results Remember, a tight pec minor can lead to shoulder and neck pain, so it's important to address it early: Take breaks from sitting or standing in the same position for long periods of time Incorporate stretching and strengthening exercises into your daily routine Listen to your body and seek help if you experience any pain or discomfort 4. Relief for a Tight Pec Minor: Exercises and Stretches🏋️‍♀️ Exercises and stretches can help relieve a tight pec minor muscle. Doorway stretch: Stand in a doorway with arms at 90 degrees and lean forward. Chest stretch: Clasp hands behind back and lift arms up while squeezing shoulder blades together. Pec minor release: Lie on a foam roller with arms extended and roll up and down. 💪 Strengthening exercises can also help prevent tightness in the pec minor. Push-ups: Start with modified push-ups and gradually move to full push-ups. Chest fly: Lie on a bench and lift weights up and down while keeping arms straight. Cable crossover: Stand facing a cable machine and cross arms in front of body. 🚨 Remember to stretch before and after exercising and to listen to your body. 🙌 With consistent stretching and strengthening, relief from tightness in the pec minor can be achieved.5. Massage Therapy for a Tight Pec MinorMassage therapy can help alleviate tightness in the pec minor muscle, which can cause pain and discomfort in the chest and shoulder area. Use deep tissue massage techniques to target the pec minor muscle. Apply pressure to the muscle using your fingers, knuckles, or elbows. Focus on the upper part of the muscle, near the shoulder blade. Massage can also improve circulation and reduce inflammation in the affected area. Use long strokes to increase blood flow to the muscle. Apply ice or heat therapy after the massage to further reduce inflammation. Regular massage therapy can help prevent tightness in the pec minor muscle. Stretch the muscle regularly to prevent it from tightening up. Use a foam roller to massage the muscle before and after workouts. Consider incorporating yoga or Pilates into your exercise routine to improve flexibility. Consult with a licensed massage therapist before beginning any massage therapy treatment. They can assess your condition and recommend the best course of treatment. Massage therapy should not be used as a substitute for medical treatment. 🙌🏼 Regular massage therapy can help alleviate tightness in the pec minor muscle and improve overall chest and shoulder health. 🧘🏻‍♀️6. Prevention and Maintenance of a Tight Pec MinorPrevent tightness in pec minor by: Stretching regularly Strengthening upper back muscles Using proper posture Maintain a tight pec minor by: Using a foam roller or massage ball Incorporating stretching into your daily routine Strengthening opposing muscles Stretching exercises for pec minor: Doorway stretch Wall stretch Corner stretch Strengthening exercises for upper back muscles: Rows Reverse flys Pull-ups Proper posture includes: Keeping shoulders back and down Engaging core muscles Keeping head aligned with spine Using a foam roller or massage ball can help release tension in pec minor. Incorporate stretching and strengthening exercises to maintain a healthy balance of muscles.👍7. When to Seek Medical Attention for a Tight Pec MinorIf you experience chest pain or discomfort, seek medical attention immediately. 🚑 If your pec minor tightness is accompanied by difficulty breathing, dizziness, or nausea, seek medical attention. 🩺 If you have a history of heart disease or high blood pressure, seek medical attention for tightness in your pec minor. 💓 If your pec minor tightness persists despite rest and stretching, seek medical attention. 🏥 If you experience sudden onset of pec minor tightness during exercise, stop immediately and seek medical attention. 🏋️‍♀️ If your pec minor tightness is accompanied by swelling or redness in the chest area, seek medical attention. 🔴 If you have a family history of heart disease or have had a previous heart attack, seek medical attention for pec minor tightness. 💔 In conclusion, a tight pec minor can cause various symptoms, including shoulder pain, limited range of motion, and poor posture. It can also lead to nerve compression and breathing difficulties. However, there are several ways to relieve the tightness, such as stretching, massage, and strengthening exercises. Remember to always listen to your body and seek professional help if needed. Don't let a tight pec minor limit your daily activities or cause unnecessary discomfort. Take care of your muscles and enjoy a pain-free life! 💪🏼👍🏼😊 https://symptomfinder.com/tight-pec-minor-symptoms-and-relief/?_unique_id=6484aaf66835e

#Uncategorised #Chestpainrelief #Pecminorsyndrome #Shoulderbladepain #Stretchingexercises #Tightchestmuscles #aiomatic_0

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beautikinieeboy · 11 months

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14 Ways to Sleep Better on Your Period

Your menstrual cycle can bring about several discomforts and disrupt your sleep patterns. It's not unusual to experience symptoms like stomach cramps, mood swings, irritability, breast tenderness, backaches, and headaches during this time. But why do these discomforts and pains occur?

Following ovulation, the body starts producing progesterone, which can induce drowsiness. A few days before the period begins, progesterone levels decrease, causing difficulty in falling asleep. Menstruation also leads to an increase in body temperature, raising it by half to a full degree higher than usual. This results in discomfort from excessive body heat, excessive sweating, and occasionally, insomnia.

A good night's sleep is crucial for both physical and mental well-being. When sleep is disturbed, it can affect mood, concentration, and work performance. Here are 14 tips to improve sleep quality during your menstrual cycle.

14 Tips for Improving Sleep Quality During Your Menstrual Cycle

Establish a bedtime routine: Dedicate time to unwind and relax before sleep by engaging in activities like taking a bath, reading a book, or using lavender essential oils.

Limit screen time: Avoid using electronic devices before bed as the blue light can interfere with your sleep. Try to disconnect and create a calming atmosphere.

Use heating pads or ice packs: Apply heat or cold therapy to alleviate menstrual cramps and promote muscle relaxation.

Practice breathing exercises: Slow, deep breathing techniques can help reduce anxiety and promote relaxation before sleep.

Try meditation: Engage in meditation practices to lower stress levels, distract from physical discomfort, and promote a peaceful state of mind.

Watch your late-night eating: Avoid going to bed on a full stomach, especially with foods high in sugar and salt, which can cause bloating and discomfort.

Track your sleep patterns: Use sleep tracking apps to monitor your sleep quality and identify patterns or trends that may affect your sleep during your menstrual cycle.

Address menstrual pain: Take over-the-counter painkillers, such as ibuprofen, at the onset of cramps to manage discomfort and promote better sleep.

Incorporate stretching exercises: Gentle stretching or yoga can help alleviate premenstrual symptoms and promote relaxation.

Stay active during the day: Engage in physical activity or light exercise, such as walking or gentle stretching, to increase body temperature and induce tiredness before bedtime.

Limit caffeine intake: Reduce or avoid consuming caffeine, especially in the afternoon and evening, as it can interfere with sleep and exacerbate anxiety.

Wear comfortable underwear: Choose soft, supportive, and breathable period panties to ensure comfort and protection during the night.

Find a comfortable sleeping position: Experiment with different sleeping positions, such as sleeping on your side or using pillows for added support and warmth.

Self-massage: Massage your lower abdomen and back with your preferred oil, such as cinnamon, rose, or clove oil, to relieve muscle tension and ease menstrual cramps.

Beautikini period panties for a comfortable period

Experience ultimate comfort during your period with Beautikiniperiod panties. We understand the discomfort of worrying about leaks, which is why we've designed our panties to provide maximum protection. Our goal is to make your period a stress-free and comfortable experience. Made from soft and smooth fabric, Beautikiniundies have undergone extensive testing in an independent laboratory to ensure their safety and reliability. Say goodbye to the worries of leakage and embrace the comfort and confidence that Beautikiniperiod panties offer.

So, whether you experience a light sprinkle or a super-heavy flow each month, Beautikinihas got your back. You can shop our full range of period underwear here.

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yogadaily · 4 months

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(via Free Photo | Healthy woman doing yoga || Curated with love by yogadaily)

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backpainsolution · 1 year

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8 steps yoga poses for back pain

here are 8 yoga poses in a sequence that can help relieve back pain:

Child's Pose (Balasana): Start on your hands and knees and lower your hips back towards your heels while stretching your arms out in front of you. Take a few deep breaths here, feeling the stretch in your lower back.

Cat-Cow Stretch (Chakravakasana): Move into a tabletop position on your hands and knees, and alternate between arching your back up towards the ceiling (cow) and rounding it down towards the floor (cat). Repeat for a few rounds, focusing on the movement of your spine.

Downward-Facing Dog (Adho Mukha Svanasana): From tabletop, tuck your toes under and lift your hips up and back, straightening your arms and legs. Hold for a few deep breaths, feeling the stretch in your entire spine.

Low Lunge (Anjaneyasana): Step your right foot forward between your hands and lower your left knee down to the ground. Place your hands on your right knee and lift your chest up, feeling the stretch in your left hip flexor and right hamstring. Hold for a few deep breaths, then repeat on the other side.

Triangle Pose (Trikonasana): From a standing position, step your feet wide apart and turn your right foot out to the side. Reach your right hand down towards your shin or ankle, and extend your left arm up towards the ceiling. Hold for a few deep breaths, then repeat on the other side.

Extended Puppy Pose (Uttana Shishosana): Start on your hands and knees and walk your hands forward, lowering your chest down towards the ground while keeping your hips over your knees. Hold for a few deep breaths, feeling the stretch in your entire spine.

Bridge Pose (Setu Bandha Sarvangasana): Lie on your back with your knees bent and feet flat on the ground. Press into your feet to lift your hips up, keeping your shoulders and head on the ground. Hold for a few deep breaths, feeling the stretch in your lower back and thighs.

Corpse Pose (Savasana): Lie on your back with your legs extended and your arms at your sides. Close your eyes and take a few deep breaths, allowing your body to relax completely.

Remember, it's important to listen to your body and not push yourself too far in these poses. If you experience any pain or discomfort, stop immediately and seek advice from a yoga teacher or healthcare professional.

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dashinghealth · 1 year

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My Struggle With The Ache of Lower Back Pain in the Workplace

It was Tuesday morning. I'd just reported for work at my office.

As soon as I sat down at my desk, the familiar ache in my lower back began to set in. It was a constant reminder of the strain I put on my body every day in the workplace.

Being a woman in a male-dominated industry, I often felt the need to prove myself and take on more than I could handle.

The result?

A recurring pain that made it even more difficult to focus on my work.

My name is Samantha, and I've been working at my desk job for a little over a year.

It was my dream job, yet I had to grapple with the ache of lower back pain that never seemed to go away.

At first, I thought it was just the usual soreness that comes with sitting for long periods, but as time went on, the pain became more and more unbearable.

I'd tried everything I could think of to alleviate the pain: ergonomic chairs, standing desks, and even physical therapy – but nothing seemed to alleviate the constant ache.

Later on, I bought a new office chair - a special cushion - but it still made little or no difference. The pain only got worse, and by the end of the day, I could barely stand up straight.

The worst part?

No one in my office seemed to understand my struggle. Whenever I complained about the pain, my coworkers would roll their eyes and tell me I was just being dramatic.

My boss usually told me to tough it out and get back to work.

It wasn't until I finally went to see a doctor that I realised I wasn't being dramatic at all. I had a serious condition of Workplace Lower Back Pain.

How would I resolve this distracting lower back ache and focus on my job?

Read more about the solution to my Workplace Lower Back Pain here:

https://dashinghealth.com/lower-back-pain-stretches/

#backpainbegone #backpainrelax #backpainrelaxation #lowerbackpainstretches #backpainrelief #stretchingexercises #fitness #healthylifestyle #backpain #backpainmanagement #backpainremedies #backpainrehabilitation #backpainprevention #backpaintherapy #backpainexercise #backpainreliever #backpainfree #backpainhelp

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solinastkd-blog · 1 year

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Stretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility. If you are interested in improving your flexibility and kicking techniques, contact me at [email protected] for some private online or in person classes. London based 🇬🇧 #stretching #fitness #yoga #flexibility #stretch #workout #flexible #pilates #training #gym #dance #mobility #sport #fitnessmotivation #fit #motivation #gymnastics #health #stretchingexercises #yogapractice #exercise #balance #dancer #wellness #split #splits #strength #flexibilitytraining #yogainspiration #contortion (presso Italy) https://www.instagram.com/p/Cm_wYb4tNR2/?igshid=NGJjMDIxMWI=

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christelno · 1 year

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Didn't post yoga poses for a long time but I never stopped practicing, every blessed days... ...to fight depression, ...to fight endometriosis, ...to fight arthritis With the kindest medicine ever! Today is always Yoga day. And there it is!!!🤸‍♀️ 💕 #balanceyoga #yogatwist #hipopening #hipsopener #yogaforweightloss #fightingdepression #flexibilityprogress #fitfam #yogapose #traumarecovery #loseweightforgood #mobilitywod #findyourfreedom #stretchingexercises #yogagirl #legday #yogaeveryblessedday #selfcare #hipsmobility #legslover #positiveenergy #yogastretch #mentalhealth #fitmoms #movementculture #healthyexercise #hipopener #mentalhealthrecovery #yoginiofinstagram #movementismedicine https://www.instagram.com/p/ClmvRJ2jraR/?igshid=NGJjMDIxMWI=

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