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लंबी स्ट्रेच प्लैंक स्थिति

Place hands on footbar, shoulders over wrists, legs extended long.
Engage core and glutes, forming a straight line head to heels.
Press heels back, protract shoulders slightly, neck neutral.
Hold with steady breathing and full-body tension.
लंबी स्ट्रेच प्लैंक स्थिति 运动指南 - निचली कमर 锻炼 | MuscleWiki