Stretches for Lower Back Pain Relief & Tight Hips | 15 Min. Recovery and flexibility
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- Опубликовано: 21 сен 2024
- Enjoy this effective Yoga inspired Stretching Routine to release tension in your hips and lower back. This routine is designed to reduce tension, and gain more relaxation and body awareness. Do your back a favour, and gift yourself with these beautiful 15 minutes on the mat.
If you are new to Stretching and Yoga and you’re looking for some modifications within the postures, feel free to implement the following adjustments:
Sitting crosslegged: put a cushion/folded blanket under your buttocks to elevate your hips.
Down Dog: Bend your legs to maintain a straight back.
Deep Lunge: Put a blanket/pillow under your knee to create more comfort.
Half Pigeon: Put a blanket/pillow under your buttocks. If it’s still too intensive, practise lying figure four stretch (=Nadelöhr)
Straddle Forward Fold: Just stay upright. Be patient. Your are totally fine here.
Please always listen to your body, follow your breath and only go as deep into a posture as it truly feels good and safe. Enjoy!
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In addition to my German voice-over-videos, I will be producing more music-only stretching and fitness content in the future, so everybody can join! If you have any video requests, please let me know in the comments.
Thank you for practising with me!
Mady
NO ADS!
As in all of my sessions, I do not put any ads within the video. So you won’t be interrupted in the middle of your workout.
NO ADS!
Wie in allen meinen Einheiten, schalte ich innerhalb der Videos keine Werbung! Ihr werdet also nicht mitten im Workout unterbrochen.
Diese Yoga-Einheit könnt ihr ganz prima im Anschluss absolvieren:
• Yoga Morgenroutine für...
PS:Keine Sorge ihr Lieben, natürlich wird es auch weiterhin „gesprochene“ Videos geben. Das eine schließt das andere ja nicht aus und der nächste Yoga-Flow ist sogar schon in Planung ;-)
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MORE MUSIC-ONLY SESSIONS:
15 MIN DAILY STRETCH:
• 15 Min. Full Body Stre...
NECK & SHOULDER STRETCH:
• Stretches for Neck, Sh...
BACK PAIN RELIEF STRETCHES:
• Back Pain Relief Stret...
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There's one thing I've noticed in all of your work outs - the beautiful transitioning from one exercise to another, in this way, our joints and muscles will not be shock and can adjust easily. I've been doing your exercises for about a year now depends on my body needs. My days are not complete without your work outs! Thanks Mady ❤
Same :) 🧡🧡🧡
Same.
Agreed! Been thinking about it, when I tried someone else's stretching. Yours flow nicely, no repetition, no extra transitions. And above all, no constant talking what to do next. Love these exercises!
Same!
You are so right. Easy to follow transitions and I'm feeling good, mentally and physically. Thank-you Mady!
Ich kann einfach nicht mehr ohne diese „music only“ Videos… ich merke dass ich fokussierter und gleichzeitig entspannter bin, wenn niemand redet, sondern ich nur diese wunderbare Musik höre :) vielen vielen Dank liebe Mady, für diese wertvollen Videos!! Gerne mehr davon! :D
Bei mir ist es ehrlich gesagt genau umgedreht. Ich liebe ihre Stimme und genau die bewirkt die Entspannung bei mir. In den Videos mit Ton wird mir gesagt worauf ich achten muss, denn man kann schnell etwas falsch machen. Außerdem bin ich nur aufs Handy fixiert, um den nächsten Schritt nicht zu verpassen. Das versetzt mich etwas mehr in Stress. Aber jeder mag es ja anders 😊
@@michelleb3998SAME! mit erklärung muss ich nicht ständig aufs handy schauen was jetzt kommt und ob ich die übung richtig mache.. was einen richtig rausbringen kann.. ausserdem beruhigt die stimme!
@tessyschmitz1130 mir gehts genau so. Wollte grad das selbe schreiben. Am liebsten auch die Yoga Sessions nur mit Musik. Da kann ich viel mehr bei mir bleiben.
Denke, das hängt davon ab, wieviel Anleitung der eine oder andere braucht. 🙏❤️🎶
I totally agree!!!
Thanks for the stretches. I have a suggestion. Since it's sometimes confusing to tell left from right, I would suggest wearing pens, one side red and the other side yellow.
I was struggling with terrible hip and glute pain for six months. I wasn’t able to sleep for more than 2 hours at a time and could barely lay in bed through the night. I started doing this video every day and in a week I was sleeping soundly again. Thank you Mady!
Awesome! I'll try it everyday. I'm glad your are feeling better. I understand your pain. If the pain consists maybe look into a non inflammatory foods. It's helped me a lot! Best wishes.
Same with me!! Glad we found her channel..
@@mooncakespodcast and @K , GINGER is a good inflammatory food, it helps me with headaches, cramps... My mom used to heal her arthritis pains with it :)
@@aurelieamable6243 Would you please add how and in what quantities ginger should be consumed for inflammation relief. Thank you.
@@ahmadsalim5482 I used to cut a tiny piece (2cm wide or so) and would grate it to mix it with a cup of hot water and honey. I know people who simply drink ginger tea purchased at the grocery store every night before going to bed and get results. My favourite way to heal my cramps is the natural ginger pill designed for nausea. I usually take two to kill the pains. However, I would recommend you to make research on what would be the best quantity for yourself. Good luck! :)
I am totally addicted to these videos, I can’t get through the day without doing at least one of them. My body feels so much better for it and the music is so calming. Thank you Mady keep them coming! Xxx
Me too
Ich habe selten eine so natürliche Frau gesehen, die so von innen strahlt und tatsächlich leuchtet. Deine herzliche und authentische Art machen dich so besonders. Was für eine schöne Aura du hast, du wundervolle Seele. Danke für deine wertvollen Videos, ich hole mir sehr gerne Inspiration und wende sie in meinem Yogakurs an. Danke für sein Sein 🙏
Oh wow, so liebe Worte an diesem jungen Sonntag morgen ;)!
Danke dir von Herzen!!!
These silent workouts are my favourite...feels like stretching plus meditation ❤
Finally the wait is over! I have been refreshing the channel from that time! Thanks Mady! Always in love with your stretching sessions!
Ah, you´re too cute! Thank you so much for your patience 🙏🏻
At the moment every third video on my channel will be an international music-only-session ;)
Hope you enjoyed it ❤️
@@madymorrison pls do videosss am Indian so cant understand ur previous videos
@@madymorrison yay! I will keep this in mind! Thanks for the update and the video! Keep making such good videos our daily routine relies on it 😅 much love to you Mady! ❤️❤️
Hey Mady, Ive been doing your sessions since 2020 :) and recommend you in all my talks and health Coachings. Two thoughts on the video: the pigeon pose requires a few precautions when your hip is tighter e.g. yoga Klotz - maybe something worth mentioning? And the straddle forward is also difficult when you’re not as flexible…is there an alternative? And here is a recommendation for a new yoga video…I do 1h+ meditations daily and noticed my knees started to hurt. I could not find anything suitable on RUclips so I’m thinking it would be amazing if you could create a yoga sequence dedicated to meditators for releasing stiffness / pain in legs. Danke dir und mach weiter so 🌈💖☘️
@@HealthyLifestyleByDesign ES gibt ein Video von Mady "Hips like honey". Dort erklärt sie, wie man die halbe Taube mit Hilfsmitteln vorbereitet.. Wegen den Knien da gibt es einen Meister hier auf YT, der erklärt wie man seinen Knien helfen kann. Ich sag dir gleich mal den Namen und den Namen des, Videos. Mir hat es gut geholfen. Kleinen Moment bitte🙃
4 months of physio and little progress on my back pain. 3 days of Maddy and I have gained so much mobility!
Liebe die Music Only Stretch Sessions und Workouts! Entspannt mich immer so gut - danke! ☺️ 🙏
Hach, das freut mich sehr!!
I made it my New Year's resolution to stretch every morning, and I haven't missed a single day using this video :) Thanks so much! I didn't know how much I needed ones with just music and chill vibes until I found your series
I have been stretching for 2 weeks and believe me, my back pains has gone, you made me to get a new stretching habit, thank you very much
I always feel so relaxed after doing this yoga!
More music only stretching pleaseeee 💕 these are fabulous and super relaxing!
Slow stretch’s, perfect flow. Keep them coming, let’s have more. Thankyou Mady
yes yes, couldn't agree more!
I love your yoga with music videos! They are and have been so helpful! Your music selection is perfect!
Phantastic sunday morning ☀️ but I miss your voice so calm and friendly, but I hear you almost every day, so your voice is in my head and in my heart. Thank you very very much for your time and effort 🙏 you are the sunshine in a frighten world All the very very best for you and the people you love ♥️
I've been doing your 10 minute music only videos every morning for the last few weeks, and it's been the best part of my day. Thanks for the new video to add to my rotation.
I was having back pain and dreaded the idea of going to the doctor. 1 week of this stretch routine and I recovered. I cannot thank you enough! Keep blessing us with your fantastic workout videos ❤❤❤
Liebe Mady,
seit über 3 Jahren praktiziere ich fast täglich Yoga mit dir! Du hast mir auch in sehr schweren Zeiten viel geholfen!
Danke für alles - Du bist wunderbar❤️
Würde deinen lieben Hund so gerne mal wieder sehen :) 🐶 ganz liebe Grüße aus Regensburg!
Embracing these stretches for lower back pain relief and tight hips - a 15-minute recovery that feels like pure magic! It brings to mind the holistic teachings of my lifecoach Lisa Haisha during a soul-enriching retreat in the Philippines. Your commitment to promoting recovery and flexibility, and Lisa's wisdom both inspire me on a journey toward physical and emotional greatness. Thanks for sharing this rejuvenating practice that not only nurtures the body but also fosters overall well-being.
I didn’t notice how 15 minutes went by. This is amazing, thank you so much
I’m just starting on my journey with yoga. Really enjoying the stretching and gratitude part of it. Just ran across your videos and I really like how you transition from one stretch to another giving a person the chance to set up. Will definitely be doing this daily. I’m still as a board right now but hope in time my range of motion will increase with daily practice.
Ein absolut tolles Video. Wenn ich meinen Morgen mit dir starte, fällt der Rest des Tages viel leichter. Du bereicherst so viele Leben. Danke ❤️
Yea!!!!! A new video to follow along for non German speakers :) 🎉 I love these videos I do them in the morning the music the transition is so good
❤Einfach toll, perfekt nach einem Workout oder zum dehnen und entspannen. Danke für deine tolle Arbeit 😊, Lg Andrea
Vielen Dank liebe Andrea. Freut mich, dass dir die neue Einheit gefällt 😇🙏🏻
Ok that was AMAZING I’ve been sitting all day this just made me feel a ton better and my back isn’t tight anymore!!!
Thank you Maddy once again for your music only/timer yoga sessions. They are my favourite style of workout. Keep them coming!
Wow! No talking but shows you how to get into pose before, this is too good! My favorite presentation in a yoga video this far, great job!!
I can't express I much I love stretching now because of you. I do your 30 minute stretch video daily. The first time I did this particular video, I was healing from a back injury and this video almost instantly fixed my back. Thank you so much, Mady!
hey Tosina which video was it cause i have a lower back injury thats why i ask?
Liebe Mady, dieser Stretch hat mir unglaublich mit meinen Periodenschmerzen im unteren Rücken geholfen. Diese 15 Minuten haben die Spannung in meinen Muskeln komplett gelöst und das "Music only" Konzept hat mir unglaublich geholfen mich auf jede Übung in ihrer Ausführung und in ihrer Wirkung einzeln zu konzentrieren. Auf jeden Fall gerne mehr von solchen Videos in der Zukunft! Vielen Dank dafür, dass du deine Videos in so einem Rahmen zur Verfügung stellst. 💕
…manchmal braucht es einfach keine Worte. Wow, was für ein entspannter Start in den Sonntag. Danke Mady 🫶🏼 Ich freue mich schon jetzt auf eine nächste silent in-Yoga Einheit 🧘🏻♀️
Du sagst es ;)
Freut mich, dass du deinen Sonntag mit dem neuen Video eingeläutet hast 🙏🏻
Hab einen wundervollen Tag!
@@madymorrison ich habe dich immer lieb mein Schatz PhilippeBarz ich liebe dich für immer lieb ok 💖❤️😘😘❤️❤️❤️❤️❤️❤️❤️💖💖🥰
Wow, wow, wow!!👍🏼👍🏼👍🏼🙏🏼😌
I’m a cook and I work all day on my feet, usually I have back pain and started doing this and the other videos stretches and I feel amazing in just a few days!! What a relief on my back and I also feel much better during the day!
Definitely feels better! Love the no talking, helpful camera angles, 10sec prep, beeps, and music. Such a great format for awesome stretches! I love when I feel a noticeable difference in tightness and flexibility like this! 😁🥰🩵🌻🐾
I’m 21 , was vacuuming for my grandpa yesterday and lifted it the wrong way , ended up with the worst lower right back pain since, this has immensely helped THANK YOU it really takes a toll on your body phew
My new favourite ❤️
Thank you for the additional „bleep“ for small changes in the posture! Very much appreciated 🤩
I LOVE all the stretch videos you have posted!!! They flow so smoothly without extra chatter. After I've done a workout, I'm tired...I want to quietly and peacefully stretch and that's exactly what your videos provide for me! I'm very beginner at yoga but I would love if your yoga videos were in English too. Thanks for the BEST stretches ever Mady❣🧘♀
I appreciate the way you have formatted this follow along! The preview of the next exercise has been so helpful, as someone new to movement and stretching it helps me prepare and maintain better form. Lots of relief after this. Thank you!
ich liebe deine Stretch videos. Die sind part meiner Morgenroutine. Ein perfekter Start in den Tag!
Wowww was für ein toller,entspannter aber auch intensiver Hüftöffner. Perfekter Flow den man jederzeit kurz machen kann. Danke ☀️😊❤🧘♀️
Really love your stretching and workout videos! I noticed that you made a video about stretches that can be done for nicer periods. I was wondering if you could make a video on exercises that can be done DURING periods, that do not cause much period pain or cramps, with rests in the middle if possible? Thank you so much for making videos, they have changed my lifestyle now!
thank u maddy, Wirbelsäule ist jetzt einfach 5cm länger! so inspirational!
Ur channel and your very existence is precious. I must say. I have been suffering from sever back pain from some days now. I did this just now. I feel so much better. I usually do this after my workout. This time I just did it alone, cz I had forgotten that this 15min could fix my back pain.. May Allah bless you ❤
Whenever I see your videos I follow without thinking because I am confident that your videos will be helpful thank you so much ❤️
Thank you so much for your trust and for your openness to be guided in a space of relaxation and comfort.
Anyways, please always listen to your body, follow your breath and only go as deep into a posture as it truly feels good and safe. Enjoy!
Ok mam 😊
Mady, I can't thank you enough, your videos have got me in to a routine that's helping me recover from years of sitting at a desk. Thanks so much!
I absolutely love this video format. I started to do your morning stretch and It feels so refreshing . Thank you for your work. Looking forward to more videos
Hip stretches can be pretty uncomfortable, but this routine was sequenced so well, accompanied by this incredibly soothing music, that I barely noticed any discomfort at all! Well done, Mady! Please continue treating your international audience with music only yoga videos. They are perfect!
I'm struggling with limited mobility & extreme pain in my back & hips. Tonight I was near tears and getting irritable due to the pain. I decided to come in my room and turn the lights off and do this video. I can't say I'm cured but I feel more loose and even more relaxed and calm.
I am liking and subscribing 😤! I had a horrible week and my body is sore! I told myself I'll do workout tonight but my senses came back to me and I told myself I rather need to stretch out. So I fell on you! I never knew my body could bend the way it did 😂. But I feel great. That last exercise was my favourite, just lying on the floor and feeling the stress going away. Beautiful 🙌
Eine unglaubliche wohltuende Einheit🥰 die übergänge sind einfach genial und es ist, als ob die meisten meiner liebsten Übungen in 15 Minuten untergebracht sind🤩
Das ist mein absolutes Lieblingsvideo! Danach sind meine Rückenschmerzen jedes Mal weg. Tausend Dank Mady ❤
Thank you for no ads
You are the only person whos videos I can actually follow and are not complicated, yet very effective. I'm recovering from PTSD and I'm sitting a lot at home. These excerices help me a lot with regaining my lost mobility, flexibility and in general my mental health.These videos are 100% speeding up my recovery. Thank you so much.
This is all my favourite stretches in one video. Thank you so much!
And mine too
Dear Medi, thank you very much for the exercises. I'm Halima from Tajikistan. I thank God that I accidentally found your videos. It's so comfortable. I do your exercises every day, even during lunch at work. And I feel great. The peculiarity of your classes is that the transition from one exercise to another is very smooth and I am not in a hurry. There is a sense of satisfaction. I deal with those videos that are without words, only music and exercises. Because I don't understand your language. Thank you so much and don't stop.
Ich liebe die Stimmung in deinen Videos so sehr. Die Abendentspannung und auch alle Stretch Flows für den Rücken oder gegen Schulter und Nacken Beschwerden oder zur Korrektur der Haltung - alle sind sooo effektiv und entspannend. Die perfekte MeTime! Danke Mady!
Still my fave lower back and hip stretch. Been doing this for over a year.
I love this one, it's really great for my hip and lower back. My hip has been damaged since I was 16 years old and that ended up giving me backproblems as well so I'm a bit stiff all over that region. This one really works wonders for me! Thank you so much!
These stretch videos are some of my favourites on the whole internet! I love the music you pair the stretches to, and the different focuses that you have. The movements are so fantastic and super effective and always feel wonderful afterwards!
Yesss!! Dieses Video hat wieder das Potenzial dazu, zur nächsten Lieblings-Stretch-Routine von ganz RUclips zu werden!! :) Danke dir :) (Wieder, weil das andere Video über 60 Millionen Aufrufe hat ;) )
This is my ‘cool down’ video after my evening walk which are around 2 hours and my back is so tight and tender when I get back home so I hit the mat VERY SLOWLY but ten minutes later, I bounce right up. And the MUSIC IS PERFECTION. So ready for bed after. Love and appreciate your work!
Thank you so much for sharing your practice with us all, Mady! I felt the need to say a proper thank you as I have gotten so into some of your videos. They are made so mindfully and are very inspiring!
Very good I love 👍
dadurch, dass man nur Musik hört, konzentriere ich mich noch mehr auf die Übung und vor allem Atmung 👍🏻
hi mady, have been loving your routines, can you please upload more of music only with timer videos, its easier to follow for people for speak different languages. And all your routines are so effective, i want to follow more of them. thank you so much :)
also, love the choice of your music, it really inspires me in the morning and sends a burst of positive energy in my mind and heart, along with your beautiful heartfelt smile :))
Meine Liebe beste Schatzi Nina Hoffmann und PhilippeBarz Für immer zusammen ok 💕💕🥰🥰💕💕💋💋💋💋💋💋♥️♥️
Meine Liebe beste Schatzi Nina Hoffmann und ich liebe dich für immer lieb ok 💋💋💋♥️💕💕💕🥰🥰💖💖❤️❤️😘
I do this video every week, it has really helped my lower back - which is no longer painful. I feel so well stretched and relaxed after this, thank you
Absolutely love these stretching videos!
Einmal mehr ein so tolles Video - danke Mady! Deine Yoga/Stretching Einheiten sind so gut durchdacht und mit Liebe gestaltet, schon nur die Übergänge zwischen den Übungen sind so smooth. Ich fühle mich jedesmal so gut, wenn ich mir Zeit für eins deiner Videos genommen habe.🧘🏻♀️
I've been using the "upper back relief pain" video for a long time, and today this helped so much 🙏🏼 thank you
I love the timer, beeps and no talking that's exhausting to listen to😊
Ich LIEBE dieses Video! Music-only ist einfach genau mein Genre und dadurch, dass du immer den Beeper dazu machst, gepaart mit einer Vorschau, sind deine Videos absolut unschlagbar! Folge dir seit Corona und alle, mit denen ich die Videos mache, sind sich einig - einfach super sympathisch! :)
Thank you Mady for this set. It REALLY WORKS for the lower back pain!!! It's amazing!
This was my first time. I love how you set timer and show the position first. Thank you
31.7.24 nach langer Pause wieder praktiziert und es ist immer noch gut.
I swear without these videos my lower back would not function.
I love these music only stretches! They literally make my day. Thank you! ❤
book marking this one! love that i can listen to my audiobook while stretching.
Wird definitiv meine Routine für die Wochen im Monat, in denen ich Weiterbildung habe. Dieses ständige Sitzen macht die Hüften schwer eng :)
Toller Ablauf! Danke
PLEASE DO MORE OF THESE NO TALKING LEG STRETCHES I LOVE THEM SM
Diese Dehnübungen haben mir gerade sehr gegen die Schmerzen eines blockierten Ileosacral-Gelenks geholfen. Dankeschön.
This was exactly the stretch routine i needed for my mornings! Not too short, not too long! Thank you very much ❤
I have been using your lower back pain video for a while. This one is just as good. So easy to follow and beautifully executed. Targets the tightness in my hips gently but effectively. Thank you so much
Anfang der Woche hatte ich starke Schmerzen im unteren Rücken. Bereits nach dem 1. Mal dieser wohltuenden Routine waren die Schmerzen deutlich gelindert. Seitdem habe ich die Routine jeden Morgen gemacht und die Schmerzen sind nur noch minimal.
Vielen lieben Dank Mady, für dieses Geschenk 🙏🏻🌻
Every time I do it, I pray to you! Thanks a lot !
Your playlist is always beautiful. Thank you for everything
I have just discovered you and am getting out of bed and immediately rolling out my mat to do one of your videos. They arevFANTASTIC
Das waren gefühlt die kürzesten 20 min, die eine Yoga-Session haben kann. Ich habe die Zeit komplett vergessen und konnte mich ganz auf die intensiven, einfachen Übungen konzentrieren. Gerade bei Problemen im unteren Rücken war das sehr wohltuend, nicht zu fordernd, aber effektiv genug.
This is the best stretching routine on RUclips ❤
Liebe Mady, seit einigen Wochen nutze ich täglich Deine Videos zum Stretchen und um wieder in Yoga hineinzukommen. Und es ist höchste Zeit einmal Danke zu sagen: für die Liebe, die Du in Deine Videos steckst und wie viel Du damit weitergibst. Aus tiefstem Herzen ein gigantisch dickes Danke an Dich.
My absolute favorite. I do it almost every day. Thanks, Mady!
Thank you for such effective wonderful workouts done in a serene atmosphere with music to match. Your fur baby is always welcome. Your pleasant happy expression is a motivating.
Bitte mehr solcher Stretchings. Einfach großartig.
Danke für deine tolle Arbeit 🙂
Dank dir bin ich nach einem stressigen schlechten Tag innerlich einfach viel entspannter. Montags ist Yoga mit deinen Videos fest in meinem Kickbox-Trainingsplan
When I first started doing your stretches, it was evident how tight my joints and muscles were. The way your body touches the mat in certain positions, my body just couldn’t do yet, which was ok, hence the tightness. I kept going and every day my body became looser and much more relaxed to where our stretching positions became more similar. I have scoliosis and uneven hip alignment btw. Thank you soo much for all your stretching vids that improved my flexibility and incorporated smooth transitions and movements.
Good 🌄 Maddy! I love your yoga stretches! No talking & your music soothes my soul! You are a blessing!
Die Musik macht hier einfach den Unterschied. Man kommt sofort runter, schaltet ab und kann sich voll und ganz auf den Körper konzentrieren. Wahnsinnig gut!!!
So unterschiedlich ist das. Mir fehlt der Zauber und ich bin nicht in der Lage mich in die asanas zu entspannen. Weil ich dauernd gucken muss. Bei den anderen Videos lasse ich mich von der Stimme leiten und habe oft die Augen zu. Viele Videos kenne ich also gar nicht. 😅 vom ansehen her.
„Music only“ sind für mich reine Stretch/ Sport/ Videos, da liebe ich den Runner Stretch. Und die workouts. Aber Yoga mit Mady? Das sind tägliche flows geführt von Madys erdender Stimme und Asana Begleitung. Dann komm ich an.
Aber jeder, wie er mag :)
🙏
Only your stretching help me with my backpain and anxiety 😁 thank you so much! ❤
Looking forward to the new music only videos!
Danke!! So happy that even if you don't speak English you were able to create videos for us non German speakers. Years ago i stumbled upon your channel and was wishing you made English version. Anyway thank you!!
I use these videos without talking almost every day, and I love them ❤ Thank you for making them, and also the music is great! Would love if you make more of these 🙌🏻
Danke Mady. Ich versuche jeden Tag diese Übung zu machen, um mich flexibel zu machen. Es bringt mir Spaß.