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Now we will do the arm raises on knees.
You will train your upper back and shoulder stability
first step get on your knees
Step 2 move your arm of the ground first left than right do that 7 times each arm
and stop get up slow this exercise can you make harder to do it more times
Now we will do the ankle circles it works like this get a chair and sit on it with your feet of the ground
and turn you feet around for 30 seconds than switch from feet
This helped my ankle move easier
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