WEBVTT

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OK, now this next exercise stretches your thigh muscles,

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but with the overall effect of strengthening the muscles in your lower back.

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Which is where I'm weak.

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Exactly. By tightening up your thigh muscles, 
we can take some of the strain off your back.

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OK, so now take hold of the back of the chair, and bend back your leg. 

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Now, grab your ankle, and gently pull your foot so as to touch your buttock.

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OK, now stretch your thigh backwards at the same time, like this. 
But keep your back straight. Just breathe normally.

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- That hurts.
- Where?

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My knee.

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That's because your back's not straight. Straighten up.

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- Do you feel it now, in your thigh?
- Yeah.

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OK. You should hold that for 30 seconds - breathing normally. 
Try it with the other leg.

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OK.