Stampede: Sit in neutral position. Lift your right knee toward the ceiling until your foot in about six inches from the floor. With your foot raised, press down on your knee with your right palm. Resist and don't let your leg move. Hold for five seconds. Repeat five times on both sides. This ergocize strengthens the lower abdominal and lower back muscles, strengthens the hip flexors (muscles of the upper leg), stabilizes the lower back, helps prevent Lower Back Pain.

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