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Muscles targeted: Glutes. Benefits include alleviation of lower back and sciatica pain, increased hip flexibility, and improved lower body mobility.

Muscles targeted: Gastrocnemius and Soleus. Benefits include better ankle flexibility, reduced risk of Achilles tendon injuries, and relief from shin splints.

Muscles targeted: Hip Flexors. Benefits include reduced tension in the hips, improved lower back health, and better overall posture.

Muscles targeted: Iliotibial Band. Benefits include decreased lateral knee pain, improved leg alignment, and enhanced recovery for runners and cyclists.

Muscles targeted: Hamstrings. Benefits include improved flexibility in the posterior thigh muscles, reduced lower back pain, and prevention of leg muscle strains.

Muscles targeted: Quadriceps. Benefits include increased flexibility of the front thigh muscles, reduction in knee stiffness, and injury prevention.

Muscles targeted: Adductors. Benefits include increased inner thigh flexibility, groin strain prevention, and support for lateral movement activities.

Muscles targeted: Abdominals. Benefits include improved posture, enhancement of core flexibility, and reduction of tightness in the abs.

Muscles targeted: Trapezius and Rhomboids. Benefits include relief from upper back stiffness, improved posture, and decreased neck tension.

Muscles targeted: Pectorals. Benefits include expanding the chest, improved posture, and alleviating upper back pain.

Muscles targeted: Neck Extensors and Flexors. Benefits include relief from neck stiffness and tension, improved range of neck motion, and prevention of cervical spine issues.

Muscles targeted: Forearm Flexors and Extensors. Benefits include relief from tight forearms, improved grip strength, and prevention of forearm strain.

Muscles targeted: Deltoids. Benefits include increased shoulder range of motion, reduced shoulder tension, and prevention of rotator cuff injuries.

Muscles targeted: Triceps. Benefits include improved arm and shoulder flexibility, better overhead reach, and complementing upper body workouts.

Muscles targeted: Latissimus Dorsi. Benefits include enhanced shoulder and spine flexibility and relief from tight back muscles.

Muscles targeted: Erector Spinae. Benefits include reduced lower back pain, increased spinal flexibility, and support for core stability.

Muscles targeted: Piriformis. Benefits include reduced risk of sciatica, increased hip joint flexibility, and relief from tight buttocks.

Muscles targeted: Ankle joint and surrounding muscles. Benefits include decreased risk of ankle sprains, improved balance, and better performance in activities requiring ankle use.

Muscles targeted: Obliques and entire spinal musculature. Benefits include increased spinal mobility, detoxifying effects on the spine, and relief from back tightness.