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[POSTURE CORRECTION] Bowed legs (External rotation)
MUST-READ (THINGS TO NOTE BEFORE STARTING)
Body assessment guide (0:40)
Body assessment form
Main features of the ER type (External rotation)
How can we correct it? (5:59)
Planning your exercise
Self-myofascial release (SMR)
5 main reasons for muscle tightness
SMR (Essential parts) (26:27)
SMR (Ankle) (6:18)
Routine 1
Leg pull (3:34)
Leg wrestle (4:17)
Cushion bridge (2:46)
Adductor clamshell (3:20)
Narrow squat (4:47)
Routine 2
Leg kick (3:58)
Hands vs Knee (6:41)
Foot wrestle (5:40)
Reverse clamshell (6:08)
Hip drill (7:19)
Routine 1+2 (2 SET)
Leg pull (7:04)
Leg wrestle (8:31)
Cushion bridge (5:28)
Adductor clamshell (6:36)
Narrow squat (9:30)
Leg kick (7:52)
Hands vs Knee (13:18)
Foot wrestle (11:16)
Reverse clamshell (12:13)
Hip drill (14:34)
Useful tips
Exercise breathing technique (1:36)
How to contract Pelvic Floor muscles properly (3:46)
What if you feel pain during or after exercises?
How to decide whether you need to stop
Isolation vs Connection
Narrow squat
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