Take into consideration how you might be sitting or standing proper now – and the posture you might be in. Is that this a posture you might be often in? What muscle tissues are activating on this posture? Over time the muscle tissues that work greater than others can exert pulling forces throughout our joints, inflicting imbalances we’re not conscious of – and that present up after we’re coaching as effectively if we’re not conscious of them.

Be taught extra about caring to your muscle tissues and joints in immediately’s episode, and the way frequent actions create patterns so you’ll be able to carry your consciousness to your personal each day postures and keep protected and robust whilst you’re coaching.

On this episode I’m exploring…

Why stretching and mobility works advantages you round your exercise classes – particularly in menopause
⭐ The distinction between mobility and suppleness and why they’re each so essential
⭐ How our estrogen ranges affect or muscle well being
⭐ Assessment of our each day posture and alignment, and the way that impacts our motion patterns
⭐ Bringing our postural consciousness to our train routine
⭐ Particular ideas for supporting the rotator cuff, a generally imbalanced joint
⭐ Overview of the pelvis, and the way it can get out of alignment
⭐ Varieties of remedy that addresses totally different physique tissues and circumstances
⭐ Observe up tricks to take the most effective care of your self

Hyperlinks to comply with up from this episode:

  • Free Foundations of Purposeful Health video sequence which covers:
      • Posterior chain activation
      • Intro to the rotator cuff
      • Pushing and pulling foundations
      • Squat, lunge and deadlift foundations and type
      • Barefoot coaching tutorial
      • Mobility and yoga foundationsFree Foundations of Purposeful Health video sequence which covers:
  • Betty Rocker coaching packages, balanced and optimized for ladies in several life phases
  • Rock Your Life residence exercise studio and ladies’s health program for ladies of their biking years, in perimenopause and post-menopause

Episode Transcript

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The Betty Rocker (00:16):

What’s up, rockstar Coach Betty Rocker right here. Thanks a lot for becoming a member of me. It’s nice to get to spend a while with you immediately. I used to be simply interested by, you understand, how usually we simply leap right into a exercise after which after we’re executed we race on to the subsequent factor on our listing. <chortle>, on this tremendous busy world with limitless to-do lists, it’s very easy to overlook that the vessel that carries us by all of it actually does want some tending. Typically the one time we spend in our our bodies is the time we spend exercising, however actually taking the time to take care of our our bodies truly units us as much as have higher outcomes from our exercises, to stay longer and to expertise quite a bit much less accidents and setbacks, and likewise to come back again stronger after we’ve possibly had an harm or a setback. So, you understand, growing extra proactive self-care practices could not sound just like the quick observe to health, however I guarantee you it’s a vital part, particularly as soon as we hit perimenopause and key hormones, notably estrogen begin to decline.

We simply don’t bounce again as shortly from our exercises at that time. We wanna, you understand, actually begin being attentive to not over coaching as we had been speaking about in one other latest podcast. And we additionally wanna begin simply paying extra consideration to the well being of our joints as we’re making much less collagen and elastin than we used to. Any stage in life is an efficient time to be proactive with protecting your muscle tissue wholesome, however it’s actually important for ladies in peri and put up menopause. It’s possible you’ll want somewhat extra of a warmup even earlier than your exercises than you used to. And in the event you’re coaching at the next quantity as in resistance coaching with heavier weights or doing quite a lot of excessive depth interval coaching, you undoubtedly wanna be warming up going into your exercise as it will actually assist stimulate that synovial fluid that lubricates your joints and warms up the encompassing tissue in an effort to simply transfer higher.

And typically, you understand, you need to use the start of a exercise to heat up by easing into it at a low depth. That’s a extremely nice and straightforward method to have a warmup. However in case you have the time, you understand, strive getting on a foam curler and spending a couple of minutes warming up the fascial connective tissue and making ready to your coaching or do some dynamic warmup strikes that stimulate the muscle tissues you’re making ready to coach and, and simply mobilize your joints somewhat bit. So in the event you’re resistance coaching, as an example, it’s all the time advisable to do a lighter set whenever you’re simply beginning out. And in the event you’re unsure what to do for a warmup, take a cue from the exercise itself and easily carry out a number of the strikes of the exercise with your personal physique weight and, and stretch and bend and transfer round dynamically or at a decrease depth than plan to coach at.

I undoubtedly don’t recommend quite a lot of static stretching earlier than a exercise. You wanna save that for after your exercise when your muscle tissues are already heat. And talking of post-workout, that may be a nice time to try this. Settle down stretch, your muscle tissues are heat out of your exercise so you’ll be able to maintain your stretches longer and simply breathe into them extra. And this can be a actually wholesome method to transition from an intense exercise session and produce your coronary heart price down. And it additionally helps your joint well being and your mobility. And mobility simply means the vary of movement a joint can undergo. Flexibility is the quantity we are able to stretch our muscle tissues since muscle connects to tendons that cross joints, mobility and suppleness are actually intimately linked and we need to deal with them each in our self-care. Our estrogen ranges affect the stretch capability of our ligaments and tendons and our skill to strengthen our muscle tissue.

In order these ranges begin to decline, together with the declining ranges of collagen that assist assist the cartilage and bone tissue, we wanna be interested by our common practices that assist our muscle and joint well being. That’s why including issues like mobility drills or yoga classes on relaxation days is admittedly nice too as a result of you understand, bettering your flexibility helps your muscle tissue keep supple and aware of resistance coaching and retains your joints wholesome too. In case you’re following one among my Rock Your Life Problem packages, not solely do you could have customized tracks for each program primarily based on which stage of life you might be in, you could have devoted practices for self-care, like yoga and mobility constructed proper into your coaching packages. Plus you even have entry to your complete class library that features tons of stretching movies, mobility drill lessons, and yoga practices. So you’ll be able to all the time simply add that in as a bonus.

I additionally wanna point out that you understand, staying hydrated is admittedly essential to your muscle and joint well being as effectively. So preserve consuming water all through the day and drink extra whenever you’re exercising. And I’m certain you understand the significance of standard motion all through the day, but it surely’s value mentioning that we wanna be aware of our posture in our day-to-day life. Because you’re right here with me proper now, let’s take a second and simply type of verify in with ourselves, tune into the posture you’re sitting in or standing in as you might be listening to me. Perhaps you’re strolling or driving or doing one thing else, however you’ll be able to undoubtedly simply tune into your posture and spot how are you holding your head and neck and what posture are your shoulders in? How are your hips proper now? Since our eyes are in entrance of our heads, many of the issues we do in our day-to-day life occur in entrance of us.

So now we have this form of ahead movement tendency from driving to shoveling the snow and raking the leaves to gardening, utilizing our laptop, consuming, sitting on the sofa, consuming tea. We’re all the time in these ahead going through positions with our arms in entrance of ourselves. So in the event you sit at a desk or a pc for work, you wanna take into consideration the posture you’re in there. And in the event you often are wanting down at your telephone, you wanna actually take into consideration the posture that your head and neck and your shoulders get into as a result of the muscle tissues which can be working whilst you do all of these issues in entrance of you might be your chest muscle tissues and the opposite muscle tissues within the entrance of your physique that make these ahead actions. And that’s simply effective. They’re meant to do all of these actions. However what occurs after we’re in these postures for lengthy durations of time and we don’t use the muscle tissues on the alternative aspect of our physique as a lot, is we begin to get a bit stronger within the muscle tissues that work on a regular basis and a bit weaker within the muscle tissues that don’t do very a lot work.

And we additionally begin to tackle these form of routine postures of these positions in our actions outdoors of our work or outdoors of the occasions we’re habitually in them. And we begin to create these patterns in our our bodies and the muscle tissues which can be somewhat extra used begin to pull extra on the bones that they connect to. So we’ll, we’ll preserve speaking concerning the shoulders for instance. That shoulder joint or your rotator cuff is a really shallow ball and socket joint. So you’ll be able to image the pinnacle of the humerus because the ball head and it sits on this very shallow dish of your shoulder and, and now we have this good wide selection of movement that’s obtainable at that joint consequently, proper, that that joint can transfer very freely in a pleasant large circle. And the steadiness of this joint depends on the muscle tissues that come and encompass that joint from all of those totally different angles.

And a number of the muscle tissues that connect to your shoulder come out of your chest, some come out of your again and a few come from beneath your arm in your armpit space. And it’s the relative energy of those muscle tissues to one another that impacts the steadiness of this joint. So again to our instance, if we’re all the time utilizing the entrance physique muscle tissues as a result of we see in entrance of us and infrequently utilizing the again physique muscle tissues, the shoulder joint slowly turns into imbalanced as a result of we’re inadvertently strengthening these entrance physique muscle tissues consistently and the issues we do with out utilizing the again muscle tissues as a lot. And that’s the place that relative energy begins to turn out to be unstable. You may in all probability image an aged individual, somebody who walks with their head tilted ahead and their shoulders rounded ahead. And that is an instance of what can occur to us over time after we’re in postures of ahead movement. So chronically with little or no to no motion within the opposing path. So you understand, what’s the answer? Properly, first we are able to simply tune in after we’re sitting for lengthy durations of time and easily reset our posture by bringing these shoulders again and down opening our chest. Perhaps you wanna take a pleasant deep breath in proper now with me,

Take one other good deep breath in. And on this subsequent breath discover as you breathe, how that buoys your chest opens you up, naturally brings your shoulders again and down. Try this once more.

And the subsequent breath that you just do with me as you breathe out, simply maintain your physique in that place that you just felt as you breathed in and also you expanded your chest. So go forward and do yet another good deep breath. After which simply as you exhale, discover the place of alignment that your physique can come into as you breathe, as you’re taking that good deep breath. And do not forget that respiration extra absolutely and deeply is admittedly useful for our physique and, and our mind and our considering capability. So we actually wanna watch out of not being in that power rounded head ahead, power rounded, shoulder ahead collapsed chest, which impacts our breath and our skill to get sufficient oxygen and, and we are able to rise up and we are able to stretch our chest open extra, which helps relieve and chill out these hardworking muscle tissues. And, and also you may not really feel like they’re working tremendous exhausting due to course you’re, you’re simply at your desk otherwise you’re your telephone or all the issues that you just’re doing along with your fingers in entrance of you, they aren’t particularly train, however these repetitive motions over time do name on these muscle tissues greater than the opposite muscle tissues that encompass the shoulder joint.

So going past that, we wanna simply begin extra mindfully coaching and strengthening these again physique muscle tissues in our train routines. And being aware we’re not over coaching our entrance physique muscle tissues in those self same train routines as a result of what I see occur typically are issues like pushup challenges or plank challenges, and abruptly we pile on prime of our each day posture of ahead movement and train that additionally targets those self same muscle tissues for like the subsequent 30 days contributing to additional imbalance. Or, you understand, say we begin a brand new exercise program, even a balanced one, however as a result of we’re not considering of how we’re utilizing our our bodies each day outdoors of the gymnasium or outdoors of our exercises, we find yourself growing extra energy within the entrance aspect of our physique and the bottom by no means catches up. We’d have an imbalance from taking part in a sport after we had been youthful or an previous harm that by no means fairly received higher.

Typically folks will even really feel ache of their shoulder once they’re understanding and ignore it, considering that that’s the great ache you’re purported to get from train. However truly we’re simply focusing on the identical muscle tissues which have continued to be overworked from our each day actions and even our job and the again physique muscle tissues can’t sustain they usually stay unable to structurally steadiness out the shoulder joint. So we find yourself with an much more compromised joint and that misalignment begins within the shoulder after which it begins to translate down into the elbow and even the wrist as a result of after we do these pushups as an example, and our shoulder isn’t in the suitable place, say it’s ahead, we’re additionally now weight bearing down by the elbow joint and into the wrist joint in a compromised place. This isn’t inevitable in fact, and it’s not taking place to each single individual.

I simply share this particular instance with the shoulder joint as a result of rotator cuff accidents are so frequent. And I feel it actually helps to listen to how issues can develop as a result of it’s not simply the shoulder joint the place this sequence of occasions can play out. I’m simply utilizing it for instance. I imply, take into consideration legs and your hips and pelvis and the motions that you just use everyday. Perhaps you’ve even had a previous harm and have scar tissue buildup that restricts your motion patterns or a automobile accident that impacted your vary of movement. The underside line is that what we wanna do is bear weight on a aligned joints, whether or not we’re simply strolling round bearing our personal physique weight or we’re loading ourselves up with dumbbells or barbells as a result of our muscle and skeletal methods are interconnected because the muscle tissues connect with our bones. So if muscle develops in an imbalanced method throughout a joint and never solely pulls that joint within the path of the stronger aspect, it will probably additionally create these compensating motion patterns all through different components of your physique in addition to ache.

And that is why we simply actually wanna tune in and be extra conscious of our each day posture and alignment in addition to the alignment we’re in with our exercises and our common proactive self-care practices like stretching and our mobility drills and all of those useful ideas that we had been speaking about. Now in case the shoulder occurs to be a joint that you just personally wanna carry extra stability to, you would tune into strikes that I educate quite a bit like cactus arms. That’s the place you both lie in your again or stand in opposition to a wall along with your arms again in a cactus place or goalpost place, and then you definitely slowly elevate them up and down whereas your elbows, wrists, and shoulders are touching that floor. And also you discover how this opens and stretches your chest whereas additionally activating your again muscle tissues. You can too begin including in additional rows of all sorts, like large grip rows, excessive pull rows, slender grip rows, single arm rows and strikes like reverse flies, superwoman lifts, swimmers, all of these strikes that focus on and strengthen your again muscle tissues.

And also you’ll see these in all of my totally different exercise packages. There are fundamental strikes that I actually like to do often the place you stand simply along with your arms out at your sides at shoulder top and also you level your thumbs behind you and pulse them again. That is gonna have interaction the muscle tissues between your shoulder blades as effectively and open and stretch your chest. You can too do that very same place holding a stretchy band to present your self somewhat extra resistance to tug in opposition to and even additional have interaction these again muscle tissues. So all of these kinds of workout routines can actually provide help to to activate the opposing muscle tissues in your shoulder joint that act in the other way of that ahead motion. And that may actually provide help to begin to carry steadiness into the shoulder, uh, and the rotator cuff. You can too tone down the depth of chest workout routines in your coaching program in the event you’re working in the direction of balancing out that again physique energy.

If that is one thing that you just suppose impacts you, you’ll be able to simply extra mindfully stretch your chest muscle tissues, particularly in the event you sit for lengthy durations. Like in the event you’re working along with your arms in entrance of you at a pc and you understand, simply begin to actually be extra aware of, of the, of how intensely you’re, you’re doing chest workout routines together with again strengthening workout routines in your general exercise plan. You would possibly wanna tone it down on the chest stuff and possibly tone it up with the the again stuff that may be actually useful. So this this, if this is applicable to you, I simply wished to share this since we had been speaking about rotator cuff and, and that’s one thing that’s actually frequent for lots of people. Bear in mind, if you’re sitting and dealing for lengthy durations of time, you actually need to tune into your shoulder alignment, carry your shoulders again and down, do this respiration exercise that we simply did collectively a couple of minutes in the past.

Reset your head and produce it upright in the event you’re form of rounding or dropping it ahead. Have a look at your place of your laptop in the event you’re a pc quite a bit and make it possible for it’s at eye stage and also you’re not having to look down. You wanna rise up and stretch and transfer round somewhat bit extra. And you understand, your head and neck are an enormous a part of this dialog, that routine ahead head posture generally is a enormous downside for those that causes complications and neck ache. So actually work in your physique consciousness and your exercises of protecting your head and neck aligned along with your backbone and produce that into your each day life as effectively. The entire muscle tissues in our our bodies that act on joints have an agonist and antagonist or muscle tissues with opposing actions like flexion and extension. This helps create stability round your joints, your biceps and your triceps are one instance that’s simple to image.

Your quads and hamstrings are one other one. And each of these examples cross two joints so the biceps and triceps connect throughout your shoulder and elbow joint, as an example. So imbalances within the shoulder joint can affect the best way you’re utilizing these muscle tissues, which is among the causes I say instability within the shoulder can translate down into your elbow and even your wrist. Your quads and hamstrings cross each the hip and the knee joint. So in the event you sit quite a bit, your hamstring is in a shortened place and your quads are in a lengthened place. And over time that shortened hamstring can pull your pelvis out of alignment, inflicting again ache and restriction of your vary of movement. So that you would possibly take into account the place your ft are in all through the day. How is the footwear you could have on and the way is that impacting your foot and ankle alignment and the way is that translating up by your knee and into your pelvis?

In case you’ve come to any of my lessons, you in all probability have seen me coaching barefoot. And one of many causes I do it is because I simply discover it simpler to steadiness and produce energy into my ft and ankles once they’re transferring freely all through my exercises. With out the interference of like a typical sneaker, I typically will put on a barefoot shoe, which additionally permits my toes to separate as a result of that’s one other a part of foot stability and ankle stability. And when your toes are in a position to separate, say you’re leaping, it’s the muscle tissues in between your toes that had been made to truly soak up shock from weight bearing strikes. Now in fact, the physique wasn’t actually made to leap on actually exhausting non-GI surfaces like concrete or asphalt and a sneaker can actually assist present a few of that shock absorption that we’d like if we’re on these kinds of surfaces quite a bit.

However you understand, in the event you aren’t leaping on a tough floor, you may not want that very same quantity of absorption. And in the event you can start to strengthen your ft and also you do strive, resolve to do some barefoot coaching, I I simply actually recommend easing into it. And don’t, don’t simply begin all, all of sudden as a result of your ft will want somewhat time to develop the energy. And also you’ll additionally wanna tune into your foot alignment, identical to we’re speaking about with any of those different joints. And we simply wanna make it possible for we could have some, some patterns in our ft and underdeveloped muscle tissues that make it tougher to be secure as we’re beginning out. In order that’s simply an space to experiment with and take gradual. However the backside line is your ft and their alignment, whether or not you’re barefoot or in a shoe, goes to affect the best way that your knee joint strains up and the best way that your pelvis strains up.

The pelvis could appear to be a set form of tilted bowl, however truly it’s separate bones which can be linked by actually robust ligaments and it will probably transfer and shift. For example, in the event you’ve had children, there’s a selected hormone launch to chill out the muscle tissues and joints and ligaments throughout being pregnant and assist your physique stretch and accommodate the beginning. Nevertheless, after you’ve had children, the pelvis could not have merely gone proper again to its unique place and it may be barely rotated or a bit off kilter. One thing comparable can occur to the pelvic bones in the event you’ve been in a automobile accident or had an harm. And until you’ve acquired care to realign these constructions, it might find yourself staying that method or type of coming again to hang-out you. That’s truly my scenario. I nonetheless go to bodily remedy to assist me overcome a number of the patterns that occur in my pelvis from previous automobile accidents and bike crashes I had in my teenagers and twenties.

And talking of bodily remedy, that’s simply one of many methods that you could be wanna take into account addressing underlying considerations that you might have. Getting some fingers on care might be such a recreation changer. Each, you understand the belongings you study your motion patterns and the best way it helps you get extra aligned. The tough factor about getting fingers on care might be that each state and nation too has various kinds of coaching and necessities for various sorts of practitioners and on what kinds of therapeutic practices they’ll use in your care. So the kind of practitioner who might help you probably the most can differ relying in your wants and the place you reside. And naturally your medical insurance if it covers it or if you understand you’re on the lookout for protection. Many practitioners go actually do go above and past getting persevering with schooling and have multiple device of their toolkit or they’re working with complimentary practitioners out of their workplace.

For example, a chiropractor is, goes to regulate your bones, but when your muscle tissues connect to your bones and they’re patterned a sure method or you might be chronically overtrained in a single path, these muscle tissues will proceed to tug the bones out of alignment and exert their pulling strain. In case you’re solely seeing a chiropractor who solely works in your bone alignment, you’ll in all probability must preserve seeing them. You understand, some chiropractors provide complimentary therapies to deal with tender tissue considerations or have that sort of care obtainable proper of their workplace. And you might also see a therapeutic massage therapist for stress-free functions or for them to work in your muscle tissue. There are lots of various kinds of specialties throughout the therapeutic massage subject as effectively. In case you’re on the lookout for particular structural work that addresses muscular imbalances, I, I like to recommend on the lookout for medical therapeutic massage, myofascial launch set off level or sports activities therapeutic massage and tender tissue manipulation that particularly addresses your situation.

Bodily remedy additionally does have quite a lot of specialties inside it, that’s why I carry it up quite a bit. You would possibly consider it primarily as rehab for an harm and that’s definitely one of many methods it will probably serve you and that’s how lots of people get launched to it. However you may as well search it out as a proactive hands-on strategy to supporting you as an lively lady to verify in your motion patterns, deal with any imbalances that you just’re coping with, which might come from having a dominant aspect and overusing these muscle tissues or each day motion patterns like we talked about earlier than. Or, you understand, checking in on previous harm patterns that you just’ve corrected however can type of come again to hang-out you later in life in the event you aren’t diligent in maintaining along with your steadiness and coaching or simply because the, the physique ages and now we have much less, you understand, reserves to, to deal with the pressures and forces in our our bodies.

Usually a a bodily therapist is considerably interdisciplinary of their strategy they usually can take a look at your motion patterns and prescribe corrective workout routines that can assist you reset your patterns and do hands-on work to launch caught bones and muscle tissue and deal with imbalances round your joints. Different kinds of shield practitioners may do quite a lot of this stuff. So it simply actually relies on the practitioner. I see my PT each couple of months and I’m usually reviewing my motion patterns and issues that I do usually for coaching, like squats and deadlifts simply to make sure that any of my previous patterns, particularly my pelvis aren’t pulling me out of alignment or placing me in a compromised place. I’m usually checking in with my shoulder alignment as effectively as a result of I, my proper aspect is my dominant aspect, so I are likely to have somewhat bit extra of a rotation on that aspect.

That’s why I’m usually instructing you mobility drills and learn how to open up and take a look at your rotator cuff and, and open up your shoulder joint. These are actually essential issues to follow usually your self and be proactive about in order that in the event you do go see someone, I imply, any nice practitioner goes to present you homework and ask you to do issues by yourself. Any nice physician is gonna be asking you concerning the way of life selections that you just’re making round their care as a result of that’s solely going to make what they offer you simpler. So get probably the most bang to your buck if you’re spending the cash and going to see anybody to take the steps to be proactive in your personal self-care as a lot as you’ll be able to in an effort to actually get that, that profit out of, out of the work that you just’re, that you just’re doing within the time you’re spending.

It’s simply a good suggestion to have somebody like that in the event you’re getting back from an harm to just be sure you get stronger safely and also you aren’t going too quick or compromising that therapeutic tissue. And actually, in the event you select to work with any sort of hands-on skilled, do not forget that it ought to really feel supportive and that you would be able to change practitioners if it’s not a very good match, you’re in management. Whilst you could not must see anyone in any respect, I do need you to concentrate on your physique and the common posture and motion patterns you might be in. So after you end listening to this present immediately, make certain you retain bringing your consciousness to how you progress and the alignment of your physique and your exercises. In case you’re coaching with me and my coaches in one among my packages otherwise you’re in Rock Your Life, we’ll proceed to give you actually particular type cues and provide help to keep current in your physique by all the exercises that we do collectively.

However bear in mind to make use of these ideas outdoors of your exercises as effectively in your each day life as you’re sitting and bending and standing and carrying issues. Use good type and simply keep proactive along with your self-care stretch and do your yoga days and your mobility days and keep hydrated. I extremely suggest utilizing my Foundations of Purposeful Health Workshop sequence. It’s free it, it’s a sequence of movies you’ll be able to comply with over 14 days the place every day we break down for you totally different key actions like deadlifts, squats, pushing, pulling, barefoot coaching, yoga basis’s, core and again activation, and a lot extra. It’s a good way to actually immerse your self within the type you wanna be tuning into whenever you prepare in an effort to keep protected and wholesome over time at all ages. Yow will discover that [email protected] slash ff or simply go to my web site and scroll down in the direction of the underside of the web page.

You’ll see the spot to enroll proper there, and also you’ll get it despatched to you each day as an e-mail with a video you’ll be able to comply with. And naturally, in the event you’re in Rock your Life, this whole course is constructed proper in together with all the opposite bonus programs and supplies so you’ll be able to reference at any time. And hey, thanks a lot for spending this time with me immediately. Rockstar. I hope this gave you some good insights and causes to be extra proactive along with your self-care and I, I actually look ahead to connecting with you once more very quickly. So till subsequent time, I’m Betty Rocker and you might be so superior blossom and superb. Bye for now. 

This episode dropped at you by Rock Your Life!

Rock Your Life is my on-line exercise studio that you would be able to attend from wherever you might be, and entry exercise problem packages, wholesome recipes, and get teaching and assist in our non-public girls’s health group for all 4 Pillars of Well being. We offer assist and techniques for ladies in coaching with their cycle, coaching in perimenopause and coaching in menopause.

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