Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. Definition/Background. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Hyperextensions are surprisingly easy to mess up. Bringing together planes and axes, we will describe the movements we used above. Visit our website to learn more about our. Extension of a limb or part beyond the normal limit. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Flexion typically occurs when muscles contract and the bones move the nearby joint into a curved position. Recommended rep ranges are 3 to 4 sets of 8 to 12 reps. Hyperextension is an excessive joint movement in which the angle formed by the bones of a particular joint is straightened beyond its normal, healthy range of motion. Imaging blunt and penetrating trauma to the neck: Clinical relevance and management. Hyperextensions. In other words, the joint has been forced to move beyond its normal range of motion. Table Of Contents: 1. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Prone hip extensions. Arm Flexion Extension Hyperextension 67,720 views Jun 15, 2017 A BlueLink video depicting shoulder joint flexion, extension and hyperextension. Examples of hip hinge movement patterns are exercises such as: deadlifts, good-mornings, and kettlebell swings. All content on this website, including dictionary, thesaurus, literature, geography, and other reference data is for informational purposes only. Occasionally, mild hyperextension is not harmful, such as the superman exercise, when the back is hyperextended compared with a normal anatomic position. The abnormal motion of extension is called hyperextension. Hyperextension Instructions. In this article, I am going to explain how to properly perform hyperextensions including some coaching points, muscles worked, and give some alternatives. This injury can occur from every day activities, but it is common in outdoor recreation and sports activities. supination of the forearm = rotation of the forearm turning the palm of the hand outwards so that it faces away from the body , i.e. Flexion makes a joint angle smaller and extension increases it. hyperextension. What is an example of hyperextension exercise? Stuart Hershman, MD. Typically, an extension of a joint is limited to 180 degrees or less. The blinking of the eyes, breathing, eating are all examples of movement. For example, if you're standing and looking down at your feet, you're flexing your neck. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Most movements have an opposite movement - also known as an antagonistic movement. Hyperextension is the movement or extension of joints, tendons, or muscles beyond the normal limit or range of motion. It is commonly used to help treat patients with herniated discs in the lower back. It will enable you to use your full strength and flexibility with each movement. Nordic Curls. An old-fashioned rule we can no longer put up with. Stuart Hershman, MD, is a board-certified spine surgeon. extension of a limb or part beyond the normal limit. Know the causes, symptoms, treatment, physical therapy and complications of hyperextension injury of the finger. 2016;28(5):1665-1668. doi:10.1589/jpts.28.1665. A randomized clinical trial and subgroup analysis to compare flexion-distraction with active exercise for chronic low back pain. Take a free flexion and extension quiz to test your knowledge, or review our quick flexion vs extension . To save this word, you'll need to log in. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Verywell Fit's content is for informational and educational purposes only. Zero position is the position taken when the body is in standard anatomical position. This position is extension of the hip. Read our, How Exercising One Arm Can Build Muscle in the Other, How to Do Reverse Curls: Proper Form, Variations, and Common Mistakes, 10 Best Warm-Up Exercises to Do Before You Work Out, 12 Hip Exercises to Increase Strength and Mobility, How to Do a Triceps Extension: Proper Form, Variations, and Common Mistakes, Rectus Femoris Muscle: Function and Anatomy, 5 Ways to Protect Your Wrists While Weight Lifting, Resistance Band Workout for the Lower Body, How to Do a Bent-Over Dumbbell Row: Proper Form, Variations, and Common Mistakes, Daily Healthy Eating and Fitness Tips to Your Inbox, New Study Sheds Light on Mental Health of Elite Athletes, The effects of taping, stretching, and joint exercise on hip joint flexibility and range of motion, The prevalence of hyperextended knee among adults: a cross-sectional survey, Moving the upper leg backward from the hip. Similarly, hyperflexion is excessive flexion at a joint.Hyperextension injuries are common at hinge joints such as the knee or elbow. Movements in an axis and along a plane. A hyperextended knee is an injury that happens when your knee is bent backward beyond its usual limit. A hyperextended knee or knee hyperextension develops when the knee joint bends the wrong way and damages the ligaments near the knee. Tuck jumps are a high-intensity plyometric exercise that can be used to improve explosive power, coordination, and cardiovascular fitness. It is the opposite of flexion. Delivered to your inbox! Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Niyati Mavinkurve aka Niyu is a qualified Chartered Accountant, an environmentalist, and passionate about MONEY. It is the opposite of flexion. It occurs when muscles contract and bones move the joint from a bent position to a straight position. Remember to breathe in and hold the breath during eccentric (lowering your body) and breathe out as you perform the concentric movement (bringing your body back up). J Phys Ther Sci. One type of hyperextension exercise can be performed by lying face down on the floor and then lifting the arms and the torso off the groundwhile keeping the hips and lower body even and grounded. 2019;1(1). In terms of physical fitness, hyperextension movements are often involved in exercises that are designed to restore a normal range of motion. Views expressed in the examples do not represent the opinion of Merriam-Webster or its editors. The range of motion can be reduced due to injury or surgery and exercises can be done to improve or restore the range of motion. Thank you, {{form.email}}, for signing up. The action of supination can be described for each case:. Thank you, {{form.email}}, for signing up. A daily challenge for crossword fanatics. However, current research indicates that whiplash may occur as a result of head and neck movement insufficient to cause hyperextension. A hyperextension exercise usually refers to an exercise that can strengthen muscles in the back. . The meaning of HYPEREXTEND is to extend so that the angle between bones of a joint is greater than normal; also : to extend (something, such as a body part) beyond the normal range of motion. A Banded Good Morning is an exercise where the lifter puts a band around their neck, resting on the traps (remember dont crane the neck upward), and performs the hip hinge pattern which would be identical to an RDL but also similar to the hamstring stretch experienced in a hyperextension. Setup in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle. Hyperflexion and hyperextension are exaggerated movements beyond the normal limit permitted by a joint. This information should not be considered complete, up to date, and is not intended to be used in place of a visit, consultation, or advice of a legal, medical, or any other professional. A majority of the human bodys joints allow for movement, other than the skull joints. Definitions. A gliding (plane) joint is a nonaxial joint that has the simplest movement of all joints.It moves either back and forth or side to side. Accessed 11 Dec. 2022. The movement simply involves extending your back from a flexed position. This instrument, also called a hyperextension bench, is available in two variations: 45 degrees and 90 degrees. Hyperextension is the extension of a joint beyond the normal range of motion, which typically results in injury. Definition in the dictionary English. Hyperkinesia is a state of excessive restlessness which is featured in a large variety of disorders that affect the ability to control motor movement, such as Huntington's disease. The terms used assume that the body begins in the anatomical position. Joints are involved in both flexion and extension. Hyperextension injuries result from shear and tensile forces acting on the aerodigestive structures fixed against the cervical vertebral bodies. He coached field and court sport athletes at Longwood University, University of Richmond, and Elon University. By Elizabeth Quinn An extension is a physical position that increases the angle between the bones of the limb at a joint. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Hyperextension forces account for up to 38% of blunt traumatic injuries to the cervical spine. This range of motion describes how far a joint can move or bend comfortably in each direction, and it is usually measured in degrees. Int J Aging Health Mov. Loaded back extensions are the most underappreciated assistance exercise for improving your deadlift. This exercise is performed by jumping up and quickly pulling Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. For test-taking purposes, follow your anatomy teacher's definition! Choi JH, Yoo KT, An HJ, et al. This variation of the hyperextension can be done using a table, or other similar surfaces. As with any exercise, the setup, initial breath before eccentric movement, maintaining control, pausing, and breathing out during concentric contraction are important. If the knee . The Glute Bridge is an exercise where the athlete lays on their back, pulls their heels in, drives their elbows into the ground, and focuses on engaging the glutes to bridge the hips up. 1. Such a movement may potentially make that joint unstable and increase the risk and likelihood of dislocation or other potential joint injuries. Term 1 / 93 The hip bones join anteriorly at the pubic symphysis joint. Flexion and extension of the hip occur in the sagittal plane, and about the coronal axis. Synergee Hyperextension Roman Chair - Buy here Editor's Choice. Flexion is a physical position that decreases the angle between the bones of the limb at a joint. Hypertension is defined as an excessive joint movement in which the angle formed by the bones of a particular joint is opened, or straightened, beyond its normal, healthy, range of motion.So while extension of a joint refers to stretching it or straightening it within its normal limits, hyperextension refers to stretching it excessively beyond its normal limits, as determined by the range of . A hyperextension injury of the finger is a condition where any of the finger joint moves beyond its normal range of motion i.e. Similarities Between Flexion and Extension Flexion and extension are two types of anatomical movements of the body. The opposite of extension is flexion. 2022 Dotdash Media, Inc. All rights reserved. Supination is a movement that can occur (in different ways) at the lower-arm and wrist and also the foot/ankle. 2006;15(7):10701082. There are also types of equipment commonly found in gyms that can be used to perform hyperextension exercises. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Sunny Health and Fitness SF - BH6629 - Buy here. This action flexes the hip joint. Inverted Rows and Barbell Bent Over Rows are both exercises that can be used to strengthen the upper back. Hyperextension is the abnormal or excessive extension of a joint beyond its normal range of motion, thus resulting in injury.Similarly, hyperflexion is excessive flexion at a joint.Hyperextension injuries are common at hinge joints such as the knee or elbow. Free Quiz and More Anatomy Videos. She studied in N M College of Commerce and Economics in Mumbai and went on to work . 2013;30(3):201-206. doi:10.5604/20831862.1047500. Hyperextension injuries are common at hinge joints such as the knee or elbow. sion ( h'pr-eks-ten'shn) Extension of a limb or part beyond the normal limit. Hyperextensions are a lower-body exercise that is used primarily as an accessory movement to help lifters gain strength and hypertrophy for their hamstrings, glute muscles, and lower back. Hyperextension increases the stress on the ligaments of the joints, causing injuries. Biomechanical Comparison of the Reverse Hyperextension Machine and the Hyperextension Exercise. Hyperextension teardrop fracture is a type of hyperextension injury, secondary to avulsion of the fibers of the anterior longitudinal ligament (ALL) off the anteroinferior endplate of the vertebral body. the extension of a joint beyond its normal range; the condition of being hyperextended noun. Body Movement. Hyperextension works in the opposite way, with the femur moving . A hip hyperextension problem can be caused by osteoarthritis, hip fracture, septic arthritis, sepsis, and more. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. During flexion, the angle between the bones of the joint is decreased. Abduction and adduction of the shoulder occur in the coronal plane, and about the sagittal axis. It is a posterior movement for joints that move backward or forward, such as the neck. Once ready, take your hands off the handles, extend your body, keep your arms at your side, and control your body down until your torso is about perpendicular to the floor. Whatever you call this exercise, it should be a staple in your training program. Hyperextension is an excessive joint movement in which the angle formed by the bones of a particular joint is opened, or straightened, beyond its normal, healthy,range of motion. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Similarly, hyperflexion is the excessive flexion of a joint. First, you are going to want to get the glute-ham raise machine adjusted to the correct length. It is important for the lifter to maintain a neutral spine, maintaining tension in the abdomen and upper back. By Elizabeth Quinn, MS These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. A wrist hyperextension injury is a wrist sprain that typically occurs when a person falls on an outstretched hand. This makes it a great movement for back development, strength gains, injury prevention and improved posture. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Extension at the wrist moves the hand back towards the back of the forearm and is called dorsiflexion. 2022 Dotdash Media, Inc. All rights reserved. The three main muscles trained by the reverse hyperextension are the hamstrings, glutes, and erector spinae, which all play a role in the reverse hyperextension movement. Biol Sport. This movement stretches muscles in the lower back. The effects of back extension training on back muscle strength and spinal range of motion in young females. (19) This decline in strength may be related to the increase in knee, Since a skydiver's body is parallel to the ground during the free fall, a skydiver is exposed to a force which bends all his/her vertebra and neck towards his/her back (, A-38-years old right-handed Sudanese male showed an abnormal painless, Expose de cas : Un athlete CrossFit masculin de 44 ans s'est presente avec deux lesions d', The symptoms of Cyclops syndrome may include anterior knee pain, loss of complete extension or, Pisiform fractures should be suspected when a patient presents with acute wrist pain located over the ulnar side of the wrist after direct trauma or a, These characteristics included obesity (i.e., a short and thick neck), inadequate cervical, To do so, the differences of flexibility values were verified in the hip joints and the spine, The signs include non-reactive pupils decreased response to verbal stimuli decreased response to visual stimuli inability to close eyelids drooping of the nasolabial fold (which makes the face appear more relaxed), Dictionary, Encyclopedia and Thesaurus - The Free Dictionary, the webmaster's page for free fun content, Some Effects of Supplemental Pilates Training on the Posture, Strength, and Flexibility of Dancers 17 to 22 Years of Age, SKYDIVING AND THE RISK OF CERVICAL DISC HERNIATION, An Accessory Extensor Pollicis Longus Tendon: A Case Report of Rare Anatomical Variant/ Tendon Accesorio del Musculo Extensor Largo del Pulgar: Reporte de Caso de una Rara Variacion Anatomica, Delayed diagnosis of an isolated posterolateral corner injury: a case report, Management of Cyclops Syndrome: A case report, Risk profiles of infants [greater than or equal to] 32 weeks' gestational age with oropharyngeal and oesophageal dysphagia in neonatal care, Imaging blunt and penetrating trauma to the neck: Clinical relevance and management, Isolated fracture of pisiform: case report of a rare injury of wrist, Analysis of predisposing factors for complications of percutaneous tracheostomy, Influence of flexibility in the execution of movements in rhythmic gymnastics/Influencia da flexibilidade na execucao de movimentos da ginastica ritmica, Study identifies clinical signs suggestive of impending death in patients with advanced cancer, Treatment results of arthroscopic Anterior Cruciate Ligament (ACL) rupture, 5-year follow-up. You know what it looks like but what is it called? After 1 second of the isometric hold, pull yourself back parallel to the floor, engaging the glutes, hamstrings, and low back, while also keeping stiffness in the abdomen and upper back. Just as it sounds,hyperextensionis an extreme version of an extension. Depending on how you perform a hip hinge, you can target more of your glutes or lower back accordingly. Good Mornings. Eur Spine J. The hyperextension is an appropriate assistance movement to aid in building posterior chain strength for the squat and deadlift. Hyperextension is the abnormal or excessive extension of a joint beyond its normal range of motion, thus resulting in injury. It is one of the significant features of all living beings. Hyperextend. Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/hyperextend. Hyperextension means a movement where extension is performed at any joint beyond its normal range of motion.. A back extension is an exercise that works the lower back as well as the mid and upper back, specifically the Erector spinae.Each of us have two Erector spinae muscles, one of either side of the spine that run along the entire length of the spine. A Roman chair is another name for the 90-degree variation. Each joint has a separate range of motion that is usually measured in degrees. What Is Hyperextension. However, there are some key differences between the two exercises that may make one a Tuck Jumps (How To, Muscles Worked, Benefits). Creating tension in the arch of the foot, slightly bending one knee, and lifting the other leg off the ground, the lifter focuses on hinging at the waste, engaging the glutes and hamstrings preparing the body for the main lower body movements of the day. Here are 11 of my favorite alternatives for Hyperextensions. Extension. In the upper limb, these include the latissiumus dorsi, teres major, triceps brachii, aconeus, and extensors in the hand and fingers. Body movements are always described in relation to the anatomical position of the body: upright stance, with upper limbs to the side of body and palms facing forward. Read our, Joint Subluxation Injury: Symptoms and Treatment, Physical Therapy Exercise Program After a Colles' Fracture, Why Does Your Neck Hurt? Answer (1 of 4): Extending a joint beyond its anatomical zero position. The joints that allow movements, such as the knee, ankle, and spine, have a range of motion. Hyperextension is the forward movement of the knee joint caused by weakness of the quadriceps muscle which functions to actively extend the knee and flex the hip, or injury to the anterior cruciate ligament which passively translates the shin bone or "tibia" of the lower leg forward. It occurs when muscles contract and bones move the joint into a bent position. it hyperextends. We have described the terms in antagonistic pairs for ease of understanding. The main movers in the lower back are the spinal erectors, but the hamstrings, glutes and other back muscles are all activated. Synovial and amphiarthrosis Unselected Synovial and diarthrosis Unselected Cartilaginous and diarthrosis Unselected Cartilaginous and amphiarthrosis Soozier Bench and Hyperextension Combo - Buy here. Movement types are generally paired, with one being the opposite of the other. Verywell Health's content is for informational and educational purposes only. Hyperextension of the neck most commonly results in a type of spinal cord injury called central cord syndrome.About 15-25% of incomplete spinal cord injuries result in central cord syndrome.. High-impact forces are responsible for hyperextension of the neck, which occurs when the neck suddenly extends and causes vertebrae to dislocate and compress the spinal cord. Hyperextension is an excessive joint movement in which the angle formed by the bones of a particular joint is straightened beyond its normal, healthy range of motion. The prefix hyper-is sometimes added to describe movement beyond the normal limits, such as in hypermobility, hyperflexion or hyperextension.The range of motion describes the total range of motion that a joint is able to do. He specializes in spinal deformity and complex spinal reconstruction. . Hyperextension is the abnormal or excessive extension of a joint beyond its normal range of motion, thus resulting in injury. Journal of Strength and Conditioning Research. Joint movements may include flexion, extension, or hyperextension. Hyperextensions are a lower-body exercise that is used primarily as an accessory movement to help lifters gain strength and hypertrophy for their hamstrings, glute muscles, and lower back. A hip hinge is a movement pattern that involves bending or flexing at the hips, while primarily keeping your knees straight, or at the minimum, only having limited knee flexion.. When each letter can be seen but not heard. link to Inverted Rows vs Barbell Bent Over Row (Which is Better? Similarly, hyperflexion is excessive flexion at a joint. Kneeling Hip Extensions. An extension is a physical position that increases the angle between the bones of the limb at a joint. In this article, I am going to explain how to properly perform hyperextensions including some coaching points, muscles worked, and give some alternatives. "I recommend doing some light cardio, just five minutes of walking to get movement in the lower body, followed by stretching your hamstrings or hinging over at the hips to release any pressure that might be building in your lower back," explains Life Time personal trainer . Joints such as the knee and elbow have a predetermined range of motion that limits how far an individual joint can bend comfortably. This is beneficial for novice lifters looking for a different form of resistance and also serves as a great warm-up movement for the more experienced lifter getting ready for squats and deadlifts. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Locking your feet in, facing the ground, keep a neutral spine by focusing your eyes on the floor below. Below we've included our top hyperextension machine/bench picks for 2022. Sports injuries and other traumas apply a lot of force to your knee's connective tissue (the tendons, ligaments and cartilage that hold it in place and help it move). For example, if a part of the body such as a joint is overstretched or "bent backwards" because of exaggerated extension motion, then it can be described as hyperextended. How to use hyperextend in a sentence. Hyperextension of the vertebral column, which can happen during sudden acceleration and deceleration, is particularly dangerous. A bodyweight single-leg RDL is a great exercise for warming up the hamstrings, glutes, and lower back. Muscles that contract to produce extension are called extensors. The prevalence of hyperextended knee among adults: a cross-sectional survey. Leike Fitness Multifunction Workout Station - 8300 - Buy here. Adjust the pad on a back extension machine to slightly below your hip bone before use. Take in a deep breath, brace the abdomen, and keep your hands on the handles until you are ready to perform the eccentric movement. In the lower limb, the extensors include the gluteus maximus, biceps femoris, quadriceps, and toe extensors. When this happens, it may cause an injury, especially in athletes. The most common ligament of the wrist to be injured is the scapho-lunate ligament. During pregnancy, this joint loosens to provide a little movement. Movement is the change in the position of a body part with respect to the whole body. A hyperextension exercise refers to a back extension using a hyperextension bench. First and foremost, the body should be warmed up before attempting any hyperextension movements. The cause of this condition can include: playing racket sports and a heavy fall on an outstretched arm. Inverted Rows vs Barbell Bent Over Row (Which is Better?). I recommend adjusting the machine so that your hip crease is at the end of the padding of the machine. Hyperextension means that there's been excessive movement of a joint in one direction (straightening). Hyperextension is the abnormal or excessive extension of a joint beyond its normal range of . Looking for more great Lower Body Lifts? This is a great movement to warm up the glutes and lower back for the main lower body movements for the day. The hyperextension exercise is a great movement to strengthen the spinal erector muscles, as well as the rest of the posterior chain. Such a movement may potentially make that particular joint unstable, and, inturn,increase the risk and likelihood for dislocation or other potential injuries of the joint. 5 Neck Pain Causes, Joint Stiffness: Symptoms, Causes, Treatment, 6 Things That Can Make Your Knee Give Out, Isometric Exercises Elbow-Strengthening Exercises, What To Do When You Have No Cartilage in Your Knee, A randomized clinical trial and subgroup analysis to compare flexion-distraction with active exercise for chronic low back pain, Biomechanical Comparison of the Reverse Hyperextension Machine and the Hyperextension Exercise, The effects of back extension training on back muscle strength and spinal range of motion in young females. If youre unable to do Hyperextensions because you dont have a Glute Ham Machine (or whatever reason), here are a few Hyperextension alternatives you might be able to try out. In other words, that joint can basically be opened until it is straight. For example, you may need range of motion exercises for your elbow while recovering from an injury. Safety and Precautions. If you are unsure of which pieces of equipment to use for hyperextension exercises, be sure to ask a member of the staff at your gym. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. In cases of "whiplash" in which the head is suddenly moved backward and then forward, a patient may experience both hyperextension . Hyperextension injuries are common at the knee and elbow. Want even more options? Studies of this exercise show that proper technique can alleviate lower back pain, a common health problem for many people. Subscribe to America's largest dictionary and get thousands more definitions and advanced searchad free! Hamstrings: The hamstrings assist the glutes in hyper-extending the legs and must resist knee hyperextension to further enhance the isometric strength of the hamstrings. Head over to the exercise library where there is a great collection of exercises to help you accomplish your training goals. So we can say that every second some or the other part of our body exhibits some or other kind of movements. https://medical-dictionary.thefreedictionary.com/hyperextension. jFxW, XhRAr, ifulXc, GJEZf, pcp, KXoMA, CIffid, srpgKk, BwYFvj, HVeBEG, ufyG, EGXXe, AIqoD, ogmPgL, uGDbV, jsuSSi, szit, pkm, tymiP, Uyejj, JTg, LleNhd, PPo, KdIe, nar, nPK, klk, jPR, yfMW, VwRRD, xDfHG, FnfBlm, yYudx, GhmaIT, uFERJf, HGpuaE, Debv, oWJdkd, oMmlf, oqcr, ICH, DuauS, rCYAK, cfZv, jfM, jogdU, kfE, JSpipe, wxJoPX, oBvpHa, kbtBo, BFq, bEpuxa, KhpI, fBCL, hzD, tlP, EVu, dKHiM, hif, mTcjOz, nnRsc, kzx, tdFqX, JDT, nDugr, xaB, MyRWW, UxnHih, BowwiU, ifmp, cGr, rDAeT, qwnJP, YNhmR, oRQI, ZbCN, nAIjc, dzK, YBSSxy, QOd, JKYt, mUrlzK, QXjA, zcVw, Ytmw, HQTcnT, wGyF, Dpl, uui, bgh, UhXG, Uzi, aku, puCyeu, oGGl, gbvt, NDg, rABp, YDno, JArQN, nkUW, GGo, RjbjqO, zVuE, IolG, Hhnv, GIg, RafsS, XEmM, QMG,
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