Hey everybody its Doctor Jo and Kali and Bear, and today we're going to show you
the 10 best stretches for knee pain. So let's get started.
So these 10 best stretches are the 10 best, my
favorite that I found works best for me, works best for my patients. There's no
scientific proof behind it, it's just the ones that I found that really work
because all these muscles either cross the knee joint, or come to the knee joint,
so they really need to be stretched out to help relieve that pain. So the first
stretch is going to be patella mobs, and you can see here, that's the kneecap. The
kneecap or the patella is connected by this patellar tendon, and it comes up in
a connects to that quad muscle in that quad tendon, and the reason it's so
important to have that moving well is because it sits on that knee joint, and
if everything's tight in there, and that patella is not moving well, it puts extra
pressure on that joint, so it's a really great way to help stretch out, really
doing mobilizations, but to get it moving to help relieve that pain, so let's take
a look. For patella mobs, put your legs straight out, and try and relax your
muscles as much as you can. If your muscles are tight, you're not going to be
able to move that kneecap, so relax the muscles and then push out and in,
and then you can go down and up.
Stretch number two is kind of a stretch slash exercise, but it's a really great
way to help bend your knee and this is a heel slide. Heel slides help get that
flexion if you have a tight quad, this kind of helps stretch it out and a nicer
way versus just a regular stretch, so just sliding it up and down not only
helps loosen up the joint, but it helps loosen up some of those muscles around
it, so let's take a look at that. For heel slides, lie down on the ground and prop
your knees up, then just slide your foot all the way out and then come back up.
Number three is a calf stretch with a strap, and the important reason to
stretch the calf muscles is as you can see here, they come up and they cross
that knee joint, so when that muscle here is tight, it pulls on that knee joint. It
makes it painful, so when you're stretching that calf muscle out, it helps
relieve that tension and pressure on the knee, so let's take a look at that
stretch. For a calf stretch with a strap, you can use a belt or dog leash, take the
belt and put it just at the bottom of your foot,
relax your ankle, and then pull towards you holding that stretch.
Number four is a hamstring stretch in long sitting, and the reason it's so
important to stretch those hamstrings is it's kind of the same with the calf
muscle, if you look at the hamstrings here they cross that knee joint the
other way, so again when those muscles are really tight, they put a lot of
pressure on that knee, so it's really important to stretch those muscles out
as well, so let's take a look at that. For a
hamstring stretch in long sitting, put both legs out in front of you, then bring
the leg you're not going to stretch up towards your side, keep your foot pulled
up towards you to help lock out your knee, try and keep that knee straight the
whole time. You're going to go forward at your hips, but try not to curl your back,
just move at your hips with your back straight and hold that stretch.
Number five. So number five is going to be a hamstring and calf stretch combo, so
you're using a strap this time and you're stretching them both together, so
just like I showed you before since both of those muscles and tendons come across
that knee joint, you really want to stretch those out to help take the
pressure off the knee because when you take the pressure off the knee, that
helps it feel better, so let's take a look at that one. For a hamstring
stretch in supine with a strap, you can use a belt or dog leash. Take the belt
and put it at the ball of your foot, straighten out your leg as much as you
can, you want that knee to be straight so if it bends then bring it back down a
little bit, pull your toes towards you and bring it up till you feel a stretch,
and hold it.
Number six, IT band stretch. So the IT band, or the iliotibial band, is one of
those mean muscles slash bands. It comes all the way up to the hip here, and
attaches up here ,and comes all the way down past the knee, so again as you can
see there, it's one of those muscles tendons that cross that joint, so when it
gets really tight, it not only can affect the knee, but it can affect the hip and
if it affects both of them, there's a whole lot of pain, and if you've ever had
IT band pain, you know is it's a real it's a real mean one, so let's take a
look at that stretch. For an IT band stretch in supine with a strap, you can
use a belt or a dog leash if you have one. Put it around your foot anywhere
that's comfortable, keep your leg as straight as you can
locking out that knee, and then dropping your leg over to the side until you feel
a stretch through here. Hold that stretch.
Number seven, a quad stretch. So going back to that kneecap there, the quad is
up here and it attaches to that kneecap coming through over there, so when that
quad muscle is really tight, again it comes and attaches to that whole knee
area, so when it's tight it makes it so it's really hard to bend that knee, or if
you've bend that knee, it really pushes that knee cap into the joint and it can
cause a lot of pain, so by stretching that out, that helps as well, so let's
take a look at that stretch. For a quad stretch in prone, lie on your stomach
take a belt or a dog leash and wrap it around your ankle, then pull it over your
shoulder, and pull until you feel a stretch, then hold that stretch.
Number eight is a butterfly stretch to stretch out the groin area.
So in here, the groin muscles are on the inside of the legs, now even though they
don't necessarily come and cross the knee joint, when they're tight and not
working properly, they can affect the way you walk and really cause some pain in
that joint, so stretching out that area is really important for the knee as well,
so let's take a look at that stretch. For the butterfly groin stretch, put your
feet together and let your knees drop out to the side, keep your back straight
and lean forward while pushing your elbows down on your thigh. If you need
more of a stretch, bring your heels in.
Number nine, a hip flexor stretch. So the hip flexor has a lot to do with helping
out the quad muscles, so again it's one that doesn't necessarily cross over the
knee joint, but it has a lot to do with helping out how your body works, how you
walk, how you function, so if it's tight it can not only cause a lot of hip
tightness, but it can cause a lot of knee tightness and pain as well, so it's
really important to stretch as well, so let's take a look at that one. For a hip
flexor stretch in the lunge position, the side that you want to stretch is going
to stay down. Bring the other leg forward so you look like you're in the lunge,
keep your upper body nice and straight, so not leaning forward, but keep it up,
and then lean forward with your hips until you feel a stretch through there.
Hold that stretch.
Number ten is a side lunge stretch, so this is going to get those adductors,
those inner thigh muscles, and you're groin a little bit too, so again just
like we were talking about, these muscles are on the inside, but when they're not
functioning properly, they're tight, they're you know just not moving well, it
causes a lot of pain in that knee joint, so they're equally as important to
stretch out, so let's take a look at that stretch. For a side lunge stretch, spread
your feet out past your hips, bend the knee of the opposite side you want to
stretch, so stretching this side bend this knee.
You can put your hands on your hips.
So there you have it, those are the top 10 best stretches for knee pain. If you
have any questions, leave in the comments section. If you'd like to help support my
channel, make sure you click on the button up here, and don't forget to
subscribe to our channel by clicking down here, and remember be safe, have fun,
and I hope you feel better soon.
For more infomation >> 10 Best Knee Pain Stretches – Ask Doctor Jo - Duration: 10:48.-------------------------------------------
[SUNMInions Subs] Dingo Style - Random Interview: Sunmi Edition - Duration: 3:52.
[Sunmi (a.k.a singer of 10 years) arrival
[Interview explanation] 1. Shove the mic to her face
PD: Sunmi, please pick your favorite out of these two,
PD: Simpsons or Rubber Duck?
Sunmi: Rubber duck!
Sunmi: Is that the end?
[Interview explanation] 1. It's the...End!
[Sunmi making a solo comeback after three years]
[Let's go to the new song, Gashina's MV set together]
[Random Interview feat. Sunmi]
Sunmi: Oh! What is this! What's the camera doing there?
Sunmi: It is recording, the camera is moving!
[Getting her makeup done]
PD: Let's go in
[Dingo PDs moving in perfect order]
[Even if I die, the part where you hate getting blemishes on?]
[Forehead] or [Side of nose]
Sunmi: I'm sorry!
Sunmi: Forehead, side of nose!
Sunmi: Even if you cover the side of your nose,
Sunmi: You'll look like Oh Seobang (so I hate it)
Sunmi: So, when I was young, my nickname was Oh Seobang
PD: Let's go now
Sunmi: Bye~
[And so, we waited till the next question]
[Dingo PD]
MV Director: Then~ Action~
[MV filming finally begins]
[Sunmi getting buried under the clothes just like that]
[Eventually it was an NG]
Sunmi: What do you want to ask me?
[How do you think of Sunmi?]
[Sexy] or [Cute]
Sunmi: Cute-Sexy! Sexily(?)
PD: Please show me an expression
Sunmi: A sexy expression?
[Show it to me!!! X2]
[Feeling embarrassed on her own] Sunmi: I feel like I'm about to throw up
[Sunmi that is taking a break in between filming]
Sunmi: What is it?
Sunmi: What else do you want to ask me?
Sunmi: What!!!
[How do you appeal to a person that you like of the opposite sex?]
[Aegyo] or [Chic]
Sunmi: Wait a min! I'll do it again
Sunmi: This is aegyo
Sunmi: I can do Jigglypuff! Jigglypuff is kinda cute
[Jigglypuff is a pink color monster from Pokemon]
PD: Let's go
Sunmi: Whyyyy~ Don't go!!!
[Forcing the mic to her face]
[If there was only one season in Korea?]
[Summer] or [Winter]
Sunmi: Summer!
[Swimwear style that I like?]
[Bikini] or [One piece]
Sunmi: One piece!
Sunmi: Bye!
[The subject in the MV scene!!!]
[With just a swimsuit, attracting to her fatal charms]
[As expected, Sunmi looks good in a one piece]
[Acknowledged!]
[The filming that is stretching into the long hours]
MV Director: I'm sorry. There was a fruit fly that flew by infront of the camera
[Dingo PD shoving the mic to her face without a rest]
[If you can only do one make up for the rest of your life?]
[Eye] or [Lip]
Sunmi: Lip
[As expected, Fatal Red Lips = Sunmi]
[If you can only wear one of these for the rest of your life?]
[Canvas] or [Heels]
Sunmi: Canvas
MV Director: Roll~
[During the 16 hours of filming!]
[The Dingo PDs that got tired due to the continuous filming]
[With the exception of Sunmi!]
[It is not the middle finger]
(Notices the camera)
(Why is she running away...)
[10 seconds to promote your new song]
[Dance] or [Sing]
Sunmi: Dance
Sunmi: It's like this, like the thorns sprouted out like this
Sunmi: Do you like the song or not?
PD: I like it Sunmi: You like it?
[Bye~]
[Finally the filming is complete!]
(Being persistent till the very end...)
Sunmi: When I'm preparing to comeback for my next album as well,
Sunmi: Agreement contract that I will make an appearance again
[Dingo Style appearance contract] [Yes] or [No]
Sunmi: I have to~
Sunmi: I have to do it, what do I do
Manager: Don't give them the contract! [Contract Acknowledged]
Sunmi: Is it okay if I tear this contract up?
[NO!!!]
Sunmi: Bye~ bye bye~
-------------------------------------------
International Circus Team | Childrens Day @ Union Lido || Vlog - Duration: 14:29.
For more infomation >> International Circus Team | Childrens Day @ Union Lido || Vlog - Duration: 14:29. -------------------------------------------
MMD |Undertale/Dusttale| Me with my friends [Vine] (+MOTION DL) - Duration: 0:08.
For more infomation >> MMD |Undertale/Dusttale| Me with my friends [Vine] (+MOTION DL) - Duration: 0:08. -------------------------------------------
ANTM 2 - Yoanna House's winning moment - Duration: 2:50.
For more infomation >> ANTM 2 - Yoanna House's winning moment - Duration: 2:50. -------------------------------------------
이승환 '돈의 신' MBC '방송 부적격'? 명분 없는 이유 | 연예뉴스 24/7 - Duration: 12:12.
For more infomation >> 이승환 '돈의 신' MBC '방송 부적격'? 명분 없는 이유 | 연예뉴스 24/7 - Duration: 12:12. -------------------------------------------
Hundreds march against violence on west sid - Duration: 1:50.
For more infomation >> Hundreds march against violence on west sid - Duration: 1:50. -------------------------------------------
장동건, 믿기 힘든 비주얼! | K-Couple - Duration: 0:57.
For more infomation >> 장동건, 믿기 힘든 비주얼! | K-Couple - Duration: 0:57. -------------------------------------------
VIDEO CURSO PARA BULLRICH POR SANTIAGO MALDONADO... - Duration: 0:30.
For more infomation >> VIDEO CURSO PARA BULLRICH POR SANTIAGO MALDONADO... - Duration: 0:30. -------------------------------------------
黃金咖哩step6 - Duration: 0:16.
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牛角麵包step1 - Duration: 0:22.
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黃金咖哩step1 - Duration: 0:16.
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奶油鮮菇step2 - Duration: 0:13.
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杏仁瓦片step5 - Duration: 0:19.
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杏仁瓦片step2 - Duration: 0:24.
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La historia de Victor Al Pease en el GP de Canadá (el piloto más lento de toda la historia de la F1) - Duration: 3:21.
For more infomation >> La historia de Victor Al Pease en el GP de Canadá (el piloto más lento de toda la historia de la F1) - Duration: 3:21. -------------------------------------------
vadik belousovo - Duration: 11:33.
For more infomation >> vadik belousovo - Duration: 11:33. -------------------------------------------
Nueces County DA to seek stiff penalties for looters - Duration: 1:01.
For more infomation >> Nueces County DA to seek stiff penalties for looters - Duration: 1:01. -------------------------------------------
Academic Program for Social ...
For more infomation >> Academic Program for Social ...-------------------------------------------
JOSUE EL GRAN GUERRERO HNO FABIO B. PASTOR ASOCIADO. 27-08-17 - Duration: 42:34.
For more infomation >> JOSUE EL GRAN GUERRERO HNO FABIO B. PASTOR ASOCIADO. 27-08-17 - Duration: 42:34. -------------------------------------------
TOY HUNT Vlog & Haul - Lego Ninjango, Chase Funko Pop Vinyl Hunting & Mezco Figures - Duration: 14:43.
TOY HUNT Vlog & Haul - Lego Ninjango, Chase Funko Pop Vinyl Hunting & Mezco Figures - hey
guys its me your host SUPERSORRELL and today I am going to MEADOWHALL SHOPPING CENTRE in
Sheffield! we check out the HMV store for all the latest POP VINYL
FIGURES and then go to LEGO STORE where we
see all the latest LEGO NINJANGO MOVIE sets on display and take in
some of the awesome builds around the store.
We also visited DISNEY STORE and they had all the CHRISTMAS TREE ORNAMENTS out already!!
MRS SUPERSORRELL grabbed herself a BELLE ornament.
We then visit Avalon in SHEFFIELD where i grab myself the MEZCO SAM from TRICK R TREAT.
very excited to finally have this in my collection.
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Website: http://www.supersorrell.co.uk
About Me ********
Hey guys its me your host SUPERSORRELL and this is my channel, I am an action figure
toy collector and enthusiast.
I am an out of box collector and my channel tagline is "i unbox it, so you dont have to"
I like to collect action figures from my favourite franchises including STAR WARS, DC COMICS
& MARVEL but from time to time expect some awesome throwbacks to my child hood favourite
movies from the 70s-90s including NECA products like Alien Predator, Last Action Hero, Terminator,
Rocky, Planet Of The Apes, Transformers, Teenage Mutant Ninja Turtles, Ghostbusters, Friday
13th & Nightmare On Elm Street.
I also love classic Universal Monsters.
McFarlanes horror inspired toy line and spawn also will feature on my channel.
I am a huge fan of Pop Culture - Movies and Gaming were a massive part of my childhood
and I want to share that with you through my love of action figure collecting.
I will be showcasing DC Collectibles lines such as DC Designer Series, Mattel basic figures,
Dc Icons & DC Multiverse.
Marvel toy lines include Marvel Diamond Select, Marvel Legends
and some old nostalgic reviews from Toybiz.
My Star Wars collection varies from classic Kenner to Black Series, Elite Series Hasbro
3.75 inch basics, 40th anniversary and more!
I
love NECA figures too for my other movie figures and even some SH Figuarts from time to time.
expect plenty of toy shopping vlogs as we hunt down these awesome figures.
I have started to branch out into other figures
such as Kotobukiya, Hot Toys and Mafex.
My wife MRS SUPERSORRELL will also take you through Disney releases from Disney Doll lines
to collectibles and even some Harry Potter merchandise.
We are both avid collectors of Pop Vinyls and funko products.
I hope you choose to join us and SUBSCRIBE to our geeky world of toys and childhood wonder.
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Let me know your thoughts in the comments below;
#BankHolidayWeekend #BankHolidaySunday #BankHoliday #legostore #LEGONINJAGOmovie #disneystoreuk
#disneystore #FunkoPOP #funko #ITMovie
TOY HUNT Vlog & Haul - Lego Ninjango, Chase Funko Pop Vinyl Hunting & Mezco Figures
toy hunt,toy hunting,toy haul,shopping vlog,meadowhall,meadowhall haul,sheffield haul,trick r treat sam figure,trick
r treat,mezco,chase,funko,pop vinyl,chase funko pop hunting,lego ninjago movie,lego
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2017
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Foreign Fans Misunderstand Wanna One's Kim JaeHwan Used N word - Duration: 1:57.
29 Kilo weniger: Das ist Hubert Kahs Abspeck-Geheimnis!
Wanna Ones Kim JaeHwan got mixed up in a hilarious happening, which aroused by a foreign media claiming he said N word. The media misunderstood what he said in Korean because they dont know Korean well, I guess. .
Kim JaeHwan appealed his attractive aegyo in front of the camera on MBCs Show Champion on August 24th. He showed off his cute rapping, Yo, 내가 Whats up, come on and revealed his mischievous charm.
However, a foreign media claimed an unreasonable opinion on this, Wanna Ones Kim Jaehwan says the N word and MBC tried to cover it up. After this, foreign fans pointed out his behavior, too.
Because they misunderstood that 내가, which sounds like N word but actually means I in Korea. .
Regard this situation, Korean fans pushfully explained, 내가 is a reasonable Korean word. Nevertheless, some of the foreign fans didnt admit it, claiming that It doesnt make sense, without trying to understand Koreans word structure.
Korean fans started to express complaints about some of the foreign fans this arrogant attitude.
Besides, on the other side, there are a few fans who are saying, Theres no need to explain because its Korean idol saying in Korean, which is his native language.
-------------------------------------------
For more infomation >> Foreign Fans Misunderstand Wanna One's Kim JaeHwan Used N word - Duration: 1:57.-------------------------------------------
FE:Awakening - Gaius [SpeedPaint] - Duration: 8:46.
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Les Geeks de la Pop Culture - Gryffondor (Harry Potter Rap Freestyle ) - Duration: 3:11.
For more infomation >> Les Geeks de la Pop Culture - Gryffondor (Harry Potter Rap Freestyle ) - Duration: 3:11. -------------------------------------------
For more infomation >> Les Geeks de la Pop Culture - Gryffondor (Harry Potter Rap Freestyle ) - Duration: 3:11.-------------------------------------------
LFZ - Popsicle - Duration: 4:28.
LFZ - Popsicle
LFZ - Popsicle
LFZ - Popsicle
LFZ - Popsicle
-------------------------------------------
For more infomation >> LFZ - Popsicle - Duration: 4:28.-------------------------------------------
PHOTOS- Johnny Hallyday en pleine forme, Karine Ferri en mini bikin - Duration: 3:20.
For more infomation >> PHOTOS- Johnny Hallyday en pleine forme, Karine Ferri en mini bikin - Duration: 3:20. -------------------------------------------
For more infomation >> PHOTOS- Johnny Hallyday en pleine forme, Karine Ferri en mini bikin - Duration: 3:20.-------------------------------------------
Wanted - Official Music Video For more infomation >> Wanted - Official Music Video-------------------------------------------
The Science of Language, Part 2 (The Science of Things, Episode 2) - Duration: 1:15.
For more infomation >> The Science of Language, Part 2 (The Science of Things, Episode 2) - Duration: 1:15. -------------------------------------------
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Nouvelle Star : Shy'm animera un seul prime en direct - Duration: 3:07.
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LFZ - Popsicle - Duration: 4:28.LFZ - Popsicle
LFZ - Popsicle
LFZ - Popsicle
LFZ - Popsicle
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Top 10 best backpacking tent - Duration: 7:26.
Wiki rocks best product advisor behind Amazon wiki rocks presents top 10 best
backpacking tent let's see which backpacking tent is best for you to buy
starting with the list number one backpacking named outdoorsman lab
lightweight two-person tent for camping backpacking information light await and
compact only 2 kilograms 4 point 4 pounds with waterproof sack packed much
smaller than most 2p tent perfect for any outdoor adventure dot frame design
that offers great vertical space for up to 33 percent more interior space list
number 2 backpacking named wolf wise ultralight outdoor backpacking tent
family camping tent backpacking information polyester weighing only 5.0
seven pounds this tent sets up in minutes for waterproof shelter for two
people in a variety of environments in all but the coldest times sleep in
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ventilating mesh with double stitched seams stitch taping and waterproof tent
floor resisting even pouring rain aviation grade aluminum poles are
lightweight while delivering durable structural support list number three
backpacking named LPS mountaineering links one person tent backpacking
information the best-selling links one person tent provides easy assembly and
great ventilation easy one door entry one vestibule for extra storage half
mesh walls increased ventilation factory sealed fly in floor scene provides
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two-person camping backpacking tent with carry bag backpacking information
material durable polyester with poo coating open dimensions 83 by 55 by 43
inches pack dimensions 4.5 by 4.5 by 17 inches rain fly vented roof - durable
glass fiber poles 6.9 millimeters DL for metal stakes one storage bag
listen number five backpacking named trow two-person camping tent double
layer waterproof 3 season two person backpacking tent backpacking information
tent size 72 . 8x 55.1 necks forty three point three inches 6.0 X 4.6 3.6 185 X
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tent 1x rain fly 6x tent pegs 4x wind rope 1x carrying bag high-quality
durable sturdy 190 Tipu fabric rain fly and waterproof - 10 d oxford fabric
floor with fully taped seams eight point five millimeters fiberglass poles and
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layer provides ample ventilation during usage polyester poo 192 10 T with 2,000
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rain fly can be used separately as a tarp spacious interior c-shaped design
for ease and comfort list number seven backpacking named Sun dome two-person
tent green and navy color options backpacking information up to 33% more
water resistant than a comparable standard coleman tent - windows for
great ventilation and views included rain fly for extra weather protection
list number 8 backpacking named Weena's professional backpacking tent 2 3 4
person 3 season weatherproof double layer large space aluminum rod for
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suitable for 1 to 4 people using 3 seasons - doors open super classic
interior design door can be opened from inside and outside convenient and
comfortable brace type window outside the tent list number 9 backpacking named
camping tent for 2 persons with led backpacking information provide you with
excellent inside ventilation by to prop up triangle windows and two opposite
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four-person three season backpacking tent light await waterproof fawning
design two doors double layer with aluminum rods for outdoor camping family
beach hunting hiking travel backpacking information to tent eat polyester cloth
and B three nylon airy mesh importantto camping tents sized 2p 82.7 by 53 by
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inches 210 by 165 by 115 cm 4 P 80 4.6 by 80 4.6 by 51.2 inches 215 by 215 by
130 cm ultralight weight 2 P 4.5 pounds 2.0 kilograms / 3p 5.0 pounds 2 point 2
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