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Hip Extension

Strengthens buttock and lower-back muscles. Use ankle weights, if you are ready.

  1. Stand 12 to 18 inches from a table or chair, feet slightly apart. 
  2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance. 
  3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward. 
  4. Hold position for 1 second. 
  5. Slowly lower leg. Pause. 
  6. Repeat with other leg. 
  7. Alternate legs until you have done 8 to 15 repetitions with each leg. 
  8. Rest; then do another set of 8 to 15 alternating repetitions.

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Health and Wellness Tip

Laugh every day.  It can release endorphins, the healing hormones, and act as the body’s natural pain killer.  Rent a funny movie or call a friend that makes you laugh.  This can lower your blood pressure and boost your immune system.