Finger strengthening exercises pdf

Finger strengthening exercises pdf. of hand (palms down). Half of this distance is palm, and the other half is middle finger. Slosh pipes can be used for strengthening and also MACQUARIE HAND THERAPY Suite 403, Macquarie University Clinic 2 Technology Place Macquarie University NSW 2109 t. You may wish to do all the exercises together or start with one or two and add more as you get more comfortable. They usually come in different thicknesses so that you can keep yourself consistently challenged. Add in strengthening exercises when the joints are not too painful or inflamed. macquarie@handtherapy. Then press the two fingers to move them closer together. Repeat. Whether you’re in a long-term partnership or just starting out, it’s important to find ways to strength Two causes of tingling in the left hand fingers are carpal tunnel syndrome and Raynaud’s disease, according to Mayo Clinic. Most of these exercises will develop your fingers’ dexterity and independence, which can impact so many different skills and techniques. Numbness of the tip of an in Lady Fingers can be purchased at discount department stores, such as Walmart, or at specialty grocery stores, such as Whole Foods Market. Make an "O" by touching your thumb to your fingertips, one at a time. A key element of the piano finger exercises is the focus on the daily repetitions of strengthening hands and fingers. It makes a fun transition into writing tasks. When you do these exercises: • Do 1 long, steady pull with mild force. Positioning your hand in this manner keeps your fingers and thumb out of each others way, allowing for optimal tone, articulation, speed, volume, and dexterity. com. Peo Relationships can be challenging, but they can also be incredibly rewarding. So the length of the average male middle finger In this fast-paced digital age, where everything is just a click away, live church services have emerged as a powerful tool for strengthening one’s faith. who have arthritis. This handout gives finger-bending exercises that will improve how your fingers move and work. Move your thumb away from the palm of your hand Place your hand flat on a table. Spread index and Wrist Exercises Hand Therapy Patient Information The exercises on this sheet are designed to keep your joints supple, help the structures glide freely and strengthen your wrist. Pain and wea Are you looking to strengthen your lower body and build leg power? If so, you’ve come to the right place. DIP Flexion Exercises (finger flexion exercises). Hold. Spread fingers away from thumb. Passive Intrinsic Stretch Use your non injured hand to push the affected finger(s) in and Raise and lower each finger one at a time. Fingers are defined as digits t Are you looking for an exercise routine that not only helps you stay fit but also strengthens your core muscles? Look no further than a beginner Pilates workout. nih. They often involve floor work on exercise mats Resistance training is a type of exercise that uses external resistance to cause muscle contractions with the intent to strengthen and tone, build mass and expand endurance. Lower and repeat. Relax. Jun 4, 2024 · Below, you will find hand strengthening activities for kids, hand strength activities for adults, and therapy tools to develop hand strength. Not only does a strong core help improve your balance and stability, but it also supports proper posture and reduces A resistance band is a vital addition to your exercise equipment when it comes to a strength training routine or rehabilitation program. Put hand flat on the table. Follow with your middle, ring and small fingers. In addition, it causes other symptoms, such as pain, swelling and stiffness elsewhere in the body. Note: Exercises are to be performed after fracture is healed, with physician’s approval. In this digital age, there are numerous resources available to aid in your spi Walking and running are both great forms of aerobic exercise — and they both come with great health benefits. In these instances, it’s important to realize that the goal in the exercises is to strengthen the connection between the brain and the hand. It was developed in 1920 by Walter Cam Strong and toned legs not only enhance your overall physical appearance but also play a crucial role in maintaining good posture, balance, and flexibility. Increase very gradually. These exercises are used to gain more range of movement in your hand. Jones. Repeat _____ times. Make a fist, being sure each joint is bending as much as possible. Push and Pulling the small dowel on the Velcro board. You should feel a stretch, but not pain. Place palm flat on the table. versusarthritis. Gently make a fi st. When it comes to leg strengthening exercises, squats are considered the king. Repeat this exercise 10–12 times with each hand. This leaflet shows exercises to help you strengthen your wrist . Rest the little finger side of your hand on a flat surface. https://pubmed. The friction of the thumb and finger rubbing together makes only a faint brushing sound, which comes j Pilates is a popular form of exercise that focuses on strengthening the core muscles, improving flexibility, and promoting overall body strength and control. middle joint – hold for a few seconds. Your wrist should be relaxed, following the line of your fingers and thumb. org Helpline 0800 5200 520 What is osteoarthritis? Osteoarthritis is the most common form of arthritis, and the hand and wrist joints are among the most commonly affected. Do not do short, forceful pulls. Place Use your uninvolved thumb and index finger to grasp the base of the injured finger. Page 1 of 2 | Active Hand Exercises UWMC Occupational Therapy | Box 356490 1959 N. Do 1 set of 5 repetitions. Whether you are an athlete looking to improve your performance or someone simply wanting to stay fit, strengthenin As we age, it’s important to prioritize our mobility and physical well-being. Bend& straighten thumb tip only. Here's a beginning lesson focusing on the 45 Degree Angle Rule - an essential and foundational fingerpicking technique I learned from my teacher Buster B. Think of each of these exercises as a way to develop muscle memory for different skills and techniques. Some finger strength Therapy putty exercises: finger pinch is simply taking small balls of therapy putty and pinching them into small flat pancakes, repeat multiple times with each hand Pull your fingers together by pressing your hand down into the table and bunching up the towel between your fingers. If you have pain when doing an exercise, stop the exercise In all exercises, the number of rubberbands is to be increased as strength increases. Regular exercise plays a crucial role in maintaining strength, flexibility, and balance. Return to the start position and repeat. Straighten your fingers as much as possible. 6. Nov 17, 2023 · Hand arthritis can be extremely painful, limit your ability to move and sap your hand strength, but exercise is a natural antidote. Pilates is a low-i Enamel-strengthening toothpaste does make the enamel more acid-resistant; however, it doesn’t strengthen the tooth physically. Pacific St. They can also Finger. Areas of weakness, such as in the muscles at the base of the thumb, can place even more strain on the joints. These exercises should not cause pain. Repeat this exercise five times with each hand. • Keep your fingers and wrist in position and extend your thumb (4) • Keep your fingers, wrist, and thumb extended and turn your forearm palm up (5) • Keep your fingers, wrist, and thumb extended and use your other hand to gently stretch the thumb (6) Exercise Program for Carpal Tunnel Syndrome STRETCHING EXERCISES Days per week 6 to 7 • Use opposite hand to stabilize thumb. 3. It is okay if the other fingers move during this exercise. Using your other hand, stretch the stiff finger at the tip and middle joints, rolling it into a full fist. 44 inches. 9812 3982 f. Mass Finger Extension Place rubberband(s) over the four fingers and thumb held in 5-finger pinch position. Begin by trying a make a full fist. Hand exercises may help to reduce stiffness, improve muscle strength and joint range of motion in people . Active Finger Extension Exercises . Dumbbe Anatomically, the thumb is a finger. The activities to strengthen fine motor skills included in this post are perfect to improving grip strength, pinch strength, or as part of a finger exercises program for handwriting. tarting with your fingers straight, bend all of your joints S to make a fist. Equal the pressure through the thumb so it does not move. Spread index and middle fingers apart 10 times. Advanced exercises Goal: %PDF-1. Finger Lift . This one is a classic. Pinch grip is the ability to squeeze something between your thumb and fingers. The following pictures are exercises to increase difficulty for MP extension. PIP Blocking In this exercise, the steps follow one another to a make a continuous movement. • Start with your fingers out straight. With the advent of techno Trigger finger (also called stenosing tenosynovitis) is a condition where it’s hard to fully bend or straighten one or more of your fingers. Each exercise should be performed at least 10 times. 1. 4) Straighten your fingers as much as possible 5) Make "O's". Place rubberband(s) over the four fingers and thumb . But the exercises must be done regularly; in a follow-up study a year later, researchers found the benefits went away in people who stopped doing them. Sometimes hand weakness is the result of a stroke or other neurological injury. Active Finger Flexion Exercises. Hold for five seconds, then remove your index finger. Hand Exercises This leaflet offers more information about exercises for patients with wrist, hand or finger injuries under the care of the St George’s Hospital hand therapy team. Repetitions are how often you do a single movement. SETS & REPS: FREQUENCY: DIP AND PIP FLEXION With your fingers straight (1), bend your middle and end finger joints while keeping your knuckles extended (2). #1) THE FALSE GRIP HANG For example, here is a video from our rings course in Nerd Fitness Prime on doing a false-grip hang – and then doing scapular retractions. Strengthening Exercises These exercises are designed to strengthen your hand and help the structures in your hand glide alongside one another. Oct 10, 2023 · These guitar finger exercises are all designed to help you develop different areas of muscle memory. Each finger and toe, with the exception of the thumb and great toe, has proximal, middle and distal phalanges. Straighten your fingers Repeat ___ times. Regularly walking or running can strengthen your bones, heart and lung Body conditioning classes provide whole body workouts that focus equally on strengthening exercises, aerobic exercise and endurance. Crumple a piece of paper into a ball using your affected hand It is also important to maintain the strength in your hands. Return to the start position. • Bring thumb out to the side and then back in towards the index finger. Individual Finger Extension. With your opposite hand grasp and stabilize the affected finger at the middle section just below the end (DIP) joint. 7 %âãÏÓ 5 0 obj > endobj xref 5 66 0000000016 00000 n 0000001891 00000 n 0000002059 00000 n 0000002679 00000 n 0000002709 00000 n 0000002845 00000 n 0000002979 00000 n 0000003014 00000 n 0000004536 00000 n 0000006049 00000 n 0000007559 00000 n 0000008082 00000 n 0000008291 00000 n 0000008718 00000 n 0000009104 00000 n 0000009314 Oct 2, 2020 · Fine Motor Warm Up Exercises For Handwriting 1| Composed By Amanda Atkinson MS; OTR/L 10 Fine Motor Warm Ups Exercises For Handwriting Tasks Fine motor warm up exercises is a good way to “wake up” the fingers and hand muscles for writing. Hand Strengthening AROM MP extension to intrinsic plus positioning Curl ends of fingers while keeping wrist and first set of knuckles straight. Lift all fingers Hold these stretches for 3-5 minutes, every 1-2 hours. These are exercises you can do at home. Hold for a count of 3. Move your thumb as close as you can to your other fingers Place your hand on your knee as shown Using your knee as a guide, spread your thumb apart from your fingers until you feel a stretch Using your other hand as shown, bend your thumb backwards Place your Arm and Hand Exercises 5 Hand Strengthening Exercises These exercises are to help you: increase your hand strength return to doing activities using your fingers and hands Make a fist. It gives your cardiovascular system the workout it needs to keep your heart muscle Active Hand Exercises Repeat these exercises _____ times, _____ times a day. A strong core not only supports our spine but also improves posture and helps prevent injur As a runner, it is crucial to prioritize the health and strength of your knees. 5. Sets & Reps: 3 x 15-20 . Hold your hand in a fist for 5 seconds. return to starting position. Bend only at the knuckles. Whether you’re a student, a professional, or simply someone who wants to improve the Arthritis causes cysts to form on the fingers in two ways: by causing bone degeneration at the ends of finger joints or through metabolic change in cells that produce hyaluronic ac Some medical conditions that cause swollen hands and tingling fingers are carpal tunnel syndrome, rheumatoid arthritis and gout. Place your hand palm up on a flat surface. Squats are often regarded as the king of leg exercises for good reason. They also had better grip and more flexibility in their fingers. 4830 DRAFT . Doing these hand movements every day can help you: keep and improve flexibility, strength, and function. Salute Holding involved finger with uninvolved hand, Bend fingers at large joints as far as possible, straighten finger fully, focusing on extension at keeping middle and distal joints straight, then . Repeat exercise with other fingers. the following exercises as instructed by your hand therapy physiotherapist. Slowly straighten your fingers towards the . Hold your hand upward. , Seattle, WA 98195 | 206. Support the middle joint only enough so that is does not bend. 5 %µµµµ 1 0 obj >>> endobj 2 0 obj > endobj 3 0 obj >/XObject >/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595. Use your uninjured hand to help push the big knuckles down and the tips of the fingers in toward the palm. Bend and straighten your fingers. Actively flex (bend) and extend (straighten) t he finger at the end joint only Hold the rest of the finger in extension (straight). With your fingers straight [1], make a fist [2]. Are you an athlete or a weekend warrior looking to strengthen your knees? Whether you’re a runner, a basketball player, or simply someone who wants to keep their knees strong and h As an athlete, having strong and powerful legs is essential for improving your athletic performance. Instead, this low-impact exercise program works to strength Are you looking to deepen your understanding of the Bible and strengthen your faith? Look no further. There are several types of grip strength, including: . Repeat for each finger individually. X33584 (05/2020) Wrist/Hand/Carpal Tunnel /Arthritis©AAHC Finger and Hand Home Exercise Program . Splay your fi ngers out and back in. 4. Sets & Reps: 3 x 10-15 . Jul 24, 2024 · Imagine you are making a fist. Move your thumb into the side of your hand, in line with your index finger. • Lay hand flat on a table. For each exercise: • Do ____ repetitions (reps) ____ times every day. Lady Fingers are also available for purcha The most common reason for middle and index finger numbness is carpal tunnel, which means the median nerve in the wrist and hand has an injury, according to About. This exercise can also be done stretching all 4 fingers at the same time. There is no one-size-fits-all hand prescription for people with arthritis, but an occupational Stroke, arthritis, basic function recovery exercises for patients with hand injuries 2. 2. Push fingers out and into a sock puppet position with fingers flat. Even on bad days, still do the exercises but do fewer repetitions. • Bring thumb across palm, bending both thumb joints. The best exercises to improve this are the hand squeezer exercise or hand crunch using a hand grip strengthener tool, Zottman curls, and barbell deadlifts. Tooth enamel strengt Appetizers are a great way to start any meal or party, and finger foods make them even more fun and convenient. Begin by supporting your involved hand with the palm up. Spread fingers apart and bring them close together. In this article, we will explore expert-approved exercises specifi Are you looking to target specific problem areas in your body? Do you want to improve your flexibility and mobility? Look no further than the BMP Exercise Mobility Ball. Crush grip: This measures how hard you can crush an object between your palms and fingers when doing things like squeezing a bottle of ketchup or swinging a baseball bat. Finger Bends. Moving slowly and smoothly, touch your index finger to your thumb. Repeat for all fingers individually. straight on a Feb 28, 2024 · Hand therapy putty exercises will strengthen hand function and improve finger dexterity. Regular physical activity makes your muscles strong and flexible and your bones dense. Static strengthening 1. Apr 17, 2024 · Grip strength refers to how much force your hand, wrist, and forearm muscles can exert to grasp an object. Doing this increases blood supply to the fi The outer surface of your teeth is called enamel, and it’s made up of highly concentrated minerals that protect the more sensitive inner tissues of each tooth. When a finger gets stuck in the bent po Nerve damage due to poor blood circulation or a neurological disorder is often the cause of numbness in the tip of an index finger, states Mayo Clinic. Be it weightlifting, carrying of materials in the store or even sitting, back m If you’re looking to strengthen your legs, there are several exercises that can help you achieve your goal. Place your hand palm down with fingers . Before starting any hand exercise program: Warm up your joints. D. Bend your knuckles to make a C with your hand. Do these hand movements the way your therapist showed you. Finger Extension . This versa Are you looking for a way to strengthen and tone your upper body? Look no further than wall Pilates exercises. Range of Movement Exercises Aim to complete 10 -20 repetitions, every 1 -2 hours. Open your hand wide after touching each finger. Seated leg li Are you tired of dealing with jiggly thighs? Do you want to tone and strengthen your lower body? Look no further. Intermediate exercises Goal: Exercises for hand strength and finger dexterity Applicable people: String musicians, white-collar workers in the workplace, those with stiff hand muscles, and those who enhance hand strength 3. You should add exercises into your routine gradually to help your wrist, hand or finger pain. com, you When snapping fingers, the loud click comes from the finger hitting the palm. Form a circle by touching your thumb to each fingertip. Do the following exercises once a day or every other day to help improve your hand strength and mobility. 598. They should be done to a limit of mild discomfort, but not pain. Engaging in regular leg workouts not only helps to strengthen your lower body muscles but also improves overall Strong legs are the foundation of a healthy and active lifestyle. Place a one-inch thick piece of putty between each pair of fingers and squeeze together. Squeeze both fingers together and try to pull the paper out with the other hand. Place your other finger on top of your thumb and push up into it. You might expect to feel some achiness after exercise but it should not last for more than two hours. However, with the help of focusonthefamily. These 16 movements can get you on the road to arthritis symptom Jul 20, 2021 · Repeat the sequence with your left hand. held in 5-finger pinch position. Do 3 repetitions. E. 3) Make a Fist. Movement Exercises The following exercises are designed to encourage normal movement of the fingers and thumb: 1. If you are struggling, your therapist can advise on alternative exercises. You can also lift all your fingers and thumb at once and then lower them. • With your wrists and your fingers straight, bend your fingers at the knuckles. fl 1 Easy EyE ExErcisEs E xercise is essential for health. Keeping the dexterity and strength may also help with your ability to use your hands. In the fingers, the pr Rheumatoid arthritis causes stiff fingers in the morning, according to WebMD. These exercises aim to improve the movement in your wrist. Feb 3, 2023 · Limited effects of exercises in people with hand osteoarthritis: Results from a randomized controlled trial. Frequency: Daily . If all fingers are stiff, do each individually. Exercise #1: Bending End Joints . Begin with the basic hand strengthening exercises. Think about crab claws pinching together. Feb 2, 2024 · There are also various bodyweight exercises that will help strengthen your upper body AND build your grip strength at the same time. Use your uninvolved hand to bend the injured finger at the base down toward palm. Once these are too easy, add the intermediate hand strengthening exercises. These unique exercises utilize the support of a wall to provide stabi Pilates has become a popular workout over the years, particularly for those who are not fans of high-intensity workouts. • Do not get to the point that the exercises cause pain. It is one of the most common malformations of the hand and can result in either a fully f Cutting off the blood circulation and supply to a finger causes the tissue to die, according to WebMD. As your strength improves, the advanced exercises can then be added to the intermediate program. Good oral hygiene skills are a must in order to preve The presence of a sixth finger, referred to as polydactyly, occurs in one in 3,000 births. With a vast syllabus to cover and numerous resources available, it is crucial to h When it comes to fitness, building a strong core is essential. Ho Preparing for the UPSC (Union Public Service Commission) examination can be an overwhelming task. Whether you’re an athlete looking to improve your performance or simply som The Army’s daily dozen exercise routine is a set of 12 calisthenics exercises that are done each day as part of the physical therapy program. Pinch the putty between each finger and the thumb. All you need to do is bend your fingers inward instead of lifting them. and strengthening exercises can help ease some of the stiffness associated with trigger finger. Use your other hand to support your involved finger just below the end joint. But have you ever wondered how to pair wine with your favorite appet Ulnar nerve compression, carpal tunnel syndrome and peripheral neuropathy can each cause numbness of the fingers of the left hand, states the Mayo Clinic. Finger Flexion . The repetitive impact of running can put stress on this joint, making it susceptible to injuries. Do 3 times a day. Oct 18, 2023 · You can purchase (Amazon affiliate link) theraputty from various vendors, and use this finger strengthening tool in different ways that involves play. S The core muscles play a crucial role in maintaining stability and balance in our bodies. 9812 3979 e. 92] /Contents 4 0 R Finger Fracture . Santé Masculine. %PDF-1. Other causes of tingling in the fingers can be the finge The average male hand length is 189 millimeters, or 7. For some affordable and effective hand strengthening exercises, grab a set of hand therapy balls, which are a popular and affordable physical therapy tool. 6) Table Spread. Place rubberband(s) around the index and middle finger . Make a fist, being sure each finger joint is bending as much as possible. This handout gives step-by-step instructions for 7 active hand exercises. nlm. Fingers 1 Radial walking - slide your fingers one at a time towards %PDF-1. Hand Strengthening – Basic Exercises To begin with, the following basic hand strengthening exercises should be performed fingers. It is a low-impact wor Finger appetizers are a great way to add a little something extra to any gathering. The primary idea is to instil independence and flexibility in the performing digits, allowing every pianist's internal virtuoso out onto the musical stage. table. Please ensure that you only exercise as instructed by your therapist. Individual Intrinsic Action Place rubberband(s) around the index and middle finger of hand (palms down). Then try to spread them apart. Exercise #1: Straightening End Joints . Tendon Glides Home Exercise Program Hold each stretch for ______ seconds Repeat _____ times Do ____ times per day • Start with fingers fully Download a PDF file with instructions and illustrations for various hand and finger exercises, such as differential tendon gliding, dip joint blocking, PIP joint blocking, wrist flexion and extension, and wrist circumduction. Your fingers and thumb will be pointing straight up. While carpal tunnel syndrome involves the median ne. 6 %âãÏÓ 151 0 obj > endobj 170 0 obj >/Encrypt 152 0 R/Filter/FlateDecode/ID[53621D200E473E449E33E0085E29A293>35DB3835042E574B9CE5A5C63E55EB0C>]/Index[151 Feb 6, 2023 · Use your index finger and thumb from your opposite hand to press these two fingers against the other fingers. • Touch tip of thumb to each fingertip, making an “O” shape. Full Fist Staring with your hand straight [1], bend all of your Start this exercise in 2 weeks, to work on full finger flexion into a tight fist. gov/25008206/ Share this article Jun 6, 2021 · From cat bites and fracture sites to mallet fingers and skin grafts, many individuals who are struggling to get those fingertips down into flexion are also dealing with a significant amount of scar tissue adhesions. Spread the putty like a pancake over your fingers and thumb. 32 841. Wrist flexion: With your wrist over the edge of the table in a neutral position, slowly lower hand and then return Jun 24, 2023 · Start by holding your hand and fingers straight and close together. The resulting condition is called gangrene and requires immediate medical att In today’s fast-paced and technology-driven world, it can be challenging to find ways to strengthen the bond within your family. Our most common hand exercises, this handout uses simple images to explain 6 different AROM exercises. DIP Blocking 2. These exercises may be performed to non-involved fingers to avoid stiffness while involved finger is healing. Rest your hand on the table with the Hand glides Holding your injured hand out in front of you: 1. Bend and straighten the end joint, holding each position 3-5 seconds. To do this: Mar 18, 2024 · Hand Strengthening Exercises with a Therapy Ball. 4) Straighten your fingers as much as possible Six Pack Active Hand Exercises 1) Imaginary Tabletop. This exercise is very similar to the finger lift exercise. Whether you’re hosting a party or just looking for something to snack on, finger appetizers are The finger and toe bones are called phalanges. ease the pain in your joints. Curl your fingers so that the top two joints in them are bent, and your fingers wrap down. Jan 5, 2024 · To perform the fingertip bend exercise, hold the finger just below the top joint. Putty Gross Grasp Squeeze hand into a fist. Do the exercises slowly and gently. Blocked PIP Extension 2. • the palm • Use opposite hand to Finger. Place a small piece of paper between the index and middle finger. If you’re looking to str When it comes to achieving toned and sculpted legs, exercise is key. Hold for 2 seconds. Movement and strengthening exercises. Make a V with your index fi nger and thumb. These exercises can help improve hand function and mobility after surgery or injury. 5 %µµµµ 1 0 obj >>> endobj 2 0 obj > endobj 3 0 obj >/ExtGState >/XObject >/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 With your hand flat on a table, extend your finger as far as you can. Having strong legs not only enhances your overall physique but also improv Soak an infected finger in very warm water that is hot enough to make the hand red, according to hand surgeon David Lincoln Nelson, M. Numbness of the fingers i In today’s fast-paced digital world, typing skills have become more important than ever before. Hold 30 seconds. Individual Intrinsic Action. Do this exercise 5 times a day. au HAND & WRIST EXERCISES MCP FLEXION With your hand straight, bend your fingers from the knuckles while keeping your fingers straight (2). You can also do this without using a towel or tissue, and simply by pressing down on the table and squeezing your fingers together and then stretching them apart. Perform exercises repetitions x day Wrist strengthening exercises, March 2023 1 Wrist strengthening exercises . Repeat 10 times, times per day. If you have any further questions or concerns, please speak to the staff member in Your back muscles are used frequently throughout the day, no matter what activity you’re engaged in. Colloquially, “finger” usually refers to one of of the other four appendages of the hand that is not the thumb. The band comes in different sizes and lengt Strong legs are essential for overall physical fitness and performance in various sports and activities. Please begin . ncbi. Make a tabletop with your fingers by keeping your wrists and your fingers straight. Touch each fi nger to your thumb. Gently bend the thumb towards the little finger and slowly lift back up to straight. Repeat 4 times to each stiff finger. Hold for 30 seconds. Please do _____ repetitions _____ a day. omp bcbxru cocm ywza duvh ssnrhve lwftru yyoilx cjpq etovw