kaiser lower body stretches

Lunges for your upper legs and glutes. Repeat with your other arm and leg. Take five deep breaths. A300 SQUAT View Equipment. Hold _____ seconds. Lift your body up onto your forearm and knees, making a straight line between your nose, chest and hips. Core. A300 LEG PRESS View Equipment. © 2021 Kaiser Foundation Health Plan, Inc. Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232 • Kaiser Foundation Health Plan of Washington or Kaiser Foundation Health Plan of Washington Options, Inc., 601 Union St., Suite 3100, Seattle, WA 98101. Rotator Cuff: ExercisesYour Kaiser Permanente Care InstructionsHere are some examples of typical rehabilitation exercises for your condition. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Dec 31, 2018 - Explore Jennifer Indovina's board "Anna Kaiser", followed by 246 people on Pinterest. Lower back stretch: 30 seconds. Stretching can increase your range of motion and reduce stiffness and pain. Looking straight ahead, raise both arms over your head and reach toward the ceiling. Lie on your back with your knees bent and your feet flat on the floor. Buttocks stretch for the piriformis muscle: Begin on all fours. Watch the video and follow along as she demonstrates the best moves to tighten that butt. Hold for 15 to 30 seconds, then lower your arms to your sides. Place a strap or your hands behind the leg you want to stretch. They include: Flexing and extending the hip, knee, shoulder, wrist, fingers, and elbow. As always, these are experiential exercises where you try to get a feeling for what the body … To learn more about Healthwise, visit Healthwise.org. (A) Bring your arms in front of your right leg and hook your thumbs together, palms facing the floor. Hip flexor stretch 1. close menu, Elizabeth T. Russo MD - Internal Medicine. Stretching is a great way to alleviate tension and pain in your lower back, strengthen your core and back muscles, and maintain your agility.Let’s look at some of the best lower-back stretches for seniors to include in a daily routine. For recommended treatments, please consult with your health care provider. Stretching is particularly important before and after any exercise routine. Improve the range of motion in your hips and legs. 2. This information does not replace the advice of a doctor. hamstring Stretch – Stand and place your heel onto a step or stool. Press your elbows down into the floor to raise your upper back. Relax your shoulders as you lean forward, allowing your chest and shoulder muscles to stretch. Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. Pull upward while leaning straight over toward your right side. Place your hands higher or lower to vary the stretch. Travel Healthy. Get Active. See more ideas about anna kaiser, workout, fitness body. With a team of extremely dedicated and quality lecturers, low back exercise kaiser will not only be a place to share knowledge but also to help students get inspired to explore and discover many creative ideas from themselves. You can also try activities that include stretching, such as dance, martial arts (aikido or karate), tai chi, or yoga. Talk to your doctor before starting these exercises. Press your knees toward the floor. Help stabilize your low back and pelvis. Aim to complete a set of three stretches. You will feel the stretch in your inner thighs. Planks for your core, back, and shoulders. LOWER BODY STRETCHES. You should feel a stretch that might be a little uncomfortable, but not painful. A250 LOWER BACK View Equipment. Here's one approach to stretching: Warm up your muscles first. 3. Put the leg you want to stretch up on the wall, and straighten your knee to feel a gentle stretch at the back of your leg. (2011). Take 5 to 10 minutes to do light aerobic exercise, such as walking or jogging in place. Lie on your back with your knees bent. You can also do this with your hands on the back of a chair, a countertop, or a tree. Ease off the exercise if you start to have pain. Calf Stretch Stand facing a wall or counter, gently holding on for balance and support. Seated in a chair with good posture, hold a ball with both hands close to the body, with elbows bent and pulled in close to the ribcage. Start each exercise slowly. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. The hip flexors can be found connecting the top of the femur, which is the largest bone in the body, to the lower back, hips, and groin. Stretches for the Iliacus Muscle. Squats for your legs, stomach, and lower back. Anspaugh DJ, et al. Gently push your chest toward the floor, reaching as far in front of you as possible. 7 simple functional fitness exercises. Caution: This Flossing technique can cause more pain in some people, so be sure to stop if you feel any increased pain… See more ideas about workout, anna kaiser, exercise. Alternate arm and leg (bird dog) exercise. 151–164. Get Active. Relieve Stress. #gohealthy. Caution: This Flossing technique can cause more pain in some people, so be sure to stop if you feel any increased pain… Anna Kaiser wants you to have your best booty. 4. Lower body exercises Knee extensions, leg lifts, and step-ups develop lower body muscles and will help you move around more easily for longer periods of time. Lie on your stomach, supporting your body with your forearms. See more ideas about anna kaiser, celebrity trainer, workout. Take a moment to enjoy the good, warm feeling that comes after a good stretch. Topic Overview; Related Information; Credits; This information does not replace the advice of a docto Upper body exercises: Here are just some upper exercise you can do with the functional trainer, which include videos and picture. You will feel the stretch in the front of your thigh. Weather@your destination. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Lean in while maintaining good posture until you feel a stretch in front of your shoulders and chest. Medical Review:Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Elizabeth T. Russo MD - Internal Medicine. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Enter P733 in the search box to learn more about "Stretching: Exercises". Navigation Menu - Opens a Simulated Dialog, Button close - press enter or select to © 2021 Kaiser Foundation Health Plan, Inc. Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232 • Kaiser Foundation Health Plan of Washington or Kaiser Foundation Health Plan of Washington Options, Inc., 601 Union St., Suite 3100, Seattle, WA 98101. Hold stretch for 30 seconds, then slowly return to starting position. #gohealthy. Hamstring stretch Lie on your back. Lie on your side with one hand supporting your head. Do not slump your back. No flexibility in your schedule? slide 3 of 6, Calf stretch, Place your hands on a wall for balance. Mellower than workout videos and more recovery-focused than learning proper squat form, adopting a comprehensive routine of stretching exercises can help you feel better, body and soul, particularly if you suffer from muscle tension or stiffness.. Planks for your core, back, and shoulders. Go to https://www.healthwise.net/patientEd. A300 BELT SQUAT View Equipment. FIRST: Make sure to sign up for my Eldergym® Senior Fitness Newsletter to make the most of these exercises and receive my free 4 week exercise program! Types of stretches include a calf stretch, groin stretch, and hamstring stretch. Lie on your back with your knees bent. Stretching will help you as you become more active. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. They include: Flexing and extending the … Lunging Psoas Stretch. Be sure to stretch the muscles you will be using when you exercise. You may be familiar with most functional fitness exercises, which are easy to do at home and usually require little to no equipment. Frequency Learn more about Kaiser Permanente. This stretch is helpful for those with low back or sciatic pain. Weather@your destination. Lunges for your upper legs and glutes. It may help prevent injury and reduce muscle soreness and cramping. If you are more flexible, you may pull your arm slightly behind your head. Repeat 2 to 4 times. You will feel the stretch along the back of your arm. Whoops, something went wrong with access to our non-public page. Get Active. Learn how we develop our content. Kaiser Permanente is dedicated to helping you and your family with information about flexibility/exercise routines. A300 RUNNER View Equipment. Slowly rotate your torso to the right as far as you comfortably can, being sure to keep the rest of your body still and stable. Wall calf stretch. A300 BELT SQUAT View Equipment. the stretch on the front of the thigh. 1. Slowly lift one arm overhead and lift your opposite foot 3 to 5 inches up from the floor. Cool down after your program by taking another 5 to 10 minutes to stretch. Hold the stretch for at least 15 to 30 seconds. Spanish. Help: Healthwise Index: Topic Contents. The piriformis muscle is a small muscle deep in the glutes that can spasm during pregnancy. Kneel on your right knee. Bend your upper leg back and grab your ankle with your other hand. Hold 15 to 30 seconds, and then switch sides. Warm up your muscles first. • Keep your awareness on the lower back and the pelvis stabilizing the trunk to release the leg. Place your hands on a wall for balance. Hold this stretch for 15-20 seconds and repeat 3-5 times. Low back stretch On your hands and knees, push your chest toward the floor, reaching forward as far as you can. The piriformis muscle is a small muscle deep in the glutes that can spasm during pregnancy. Lie down on your back and then slowly pull your knees toward your chest. Step back with your left leg. This type of stretch can be done for upper and lower body muscles. Calf stretch. Eat Right. Types of stretches include a calf stretch, groin stretch, and hamstring stretch. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. Seated Upper Body Exercise Video | Kaiser Permanente Designed specifically for patients with spinal cord injuries and others who benefit from seated exercise. Press your hips forward, bending your right leg slightly. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. low back exercise kaiser provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Let the leg you are not stretching extend through the doorway. You can also turn your body slightly away from your arm to stretch the … Bring your left elbow straight up while bending your arm. You don't have to limit stretching to an activity warm up. As you get older, taking care of your body is even more important. A250 SEATED LEG CURL View Equipment. And when you’re recovering from a running event like the Kaiser Permanente Half Marathon, 10K and 5K, stretching is even more important. Jul 31, 2016 - Explore Debbie Drew's board "Anna Kaiser workouts" on Pinterest. Lean onto your upper thigh and feel the stretch at the back of your thigh. Apr 16, 2017 - Explore Shahareen Begum's board "Anna Kaiser" on Pinterest. Hold for 10-30 seconds and repeat 2-3 times. A250 ABDOMINAL View Equipment. Easy Exercises to Develop Your Lower Trapezius Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS Strengthening the muscles that support your shoulder will … It's also a good idea to know your test results and keep a list of the medicines you take. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Frequency . Saved by Health. Author: Healthwise Staff Medical Review: E. Gregory Thompson MD - Internal Medicine Adam Husney MD - Family Medicine Kathleen Romito MD - Family Medicine Elizabeth T. Russo MD - Internal Medicine, Medical Review:E. Gregory Thompson MD - Internal Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Elizabeth T. Russo MD - Internal Medicine. 3. Seated upper and lower body exercises you can do anywhere. As your press up, do not let your hips or pelvis come off the floor. Lower Body. Bend your knee and gently pull on the strap until you feel a stretch on the front of your thigh. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Step your right foot forward into a lunge and lower your left knee onto the floor or a folded towel or blanket. Try to hold each stretch for at least 15 to 30 seconds. Try closing your eyes while stretching. slide 2 of 9, Alternate arm and leg (bird dog) exercise, Do … You should feel the stretch along your left side. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. The Health Encyclopedia contains general health information. How to do Inner Thigh Stretch More Lower Body Stretches. 2. Shift your weight to left leg and place right toes up on the wall … Take 5 to 10 minutes to do light aerobic exercise, such as walking or jogging in place. A300 SQUAT View Equipment. He or she will help you know how often and how long to exercise and how to set your long-term exercise goals. Below … low back exercise kaiser provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Gently pull the lower knee up towards the shoulder on the same side of the body. Your muscles are usually very warm and will benefit from stretching and lengthening to improve your overall flexibility and reduce soreness. • Bring gentle tone to the pelvic floor and the lower belly and try to extend your right leg back, bringing the leg level with the trunk. Hold 15 to 30 seconds, and then switch elbows. Find and hold your neutral positionthroughout the exercise. ... it targets your lower body as well," says Kaiser. Start each exercise slowly.Ease off the exercise if you start to have pain.Your doctor or physical therapist will tell you when you can start these exercises and which ones will workbest for you.How to do the exercisesPosterior stretching … Adobe Acrobat Reader is required to read PDFs. Exercises for Your Back. It also assists with forward pelvic tilt and outward rotation of the thigh. Try to hold each stretch … Clinical Excellence. A300 SEATED CALF View Equipment. Tuck your chin in toward your chest and tighten your stomach muscles while arching your back. Core. Lower Body Stretching Routine Instructions 1. Keeping your forward knee aligned with your ankle, place your hands on your thigh and shift your weight forward until you feel a stretch in your hip. The video offers both aerobic and resistance/strength training exercises, and includes safety tips … 4. hamstring Stretch – Stand and place your heel onto a step or stool. This type of stretch can be done for upper and lower body muscles. Adobe Acrobat Reader is required to read PDFs. Hold this position and rotate your top leg up and outward like a clam. Hold your arms above your head, and hold one hand with the other. Slowly push your hips forward until you feel a stretch in the upper thigh of your rear leg. Grab your ankles and gently pull your legs toward you. A passive stretch is a stretch where someone stretches a muscle for you. Try extending body parts that may be hunched up from prolonged sitting, such as hamstrings and upper back. Keep your other knee touching the floor. Lie on the floor near a doorway, with your buttocks close to the wall. Get Active. This simple stretch targets the lower buttock and upper thigh area. You may be familiar with most functional fitness exercises, which are easy to do at home and usually require little to no equipment. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. You can also do this … Keeping a slight bend in your knee lean your upper body forward from the waist sticking out your bottom. Place your forward knee over your foot. Face the corner with one foot forward and one hand on each wall. Straighten your knee until you feel a stretch in the back of your thigh. Core Lower Body Upper Body. Hold for 15 to 30 seconds. Kaiser posted one of her go-to full-body exercises on Instagram, and all you need is a stability ball to try it for yourself. A300 SQUAT PRO View Equipment. Tighten your buttocks. Eat Right. hen you have pain or an injury to your knee or lower extremity, it’s necessary to strengthen muscles in your whole lower body to have the best recovery possible, even if your injury is just in one area. A passive stretch is a stretch where someone stretches a muscle for you. Also, their reflexes slow down. Some examples include: 1. Follow-up care is a key part of your treatment and safety. You can do this stretch sitting down if you are not steady on your feet. Search the Healthwise Knowledgebase . Squats for your legs, stomach, and lower back. Frequency _____ Alternate Position – … Sit back on your feet. Learn more about Kaiser Permanente. ©2006-2021 Healthwise, Incorporated. Kneel on your right knee. 2. Wellness: Concepts and Applications, 8th ed., pp. Rotate back to the center and repeat in the opposite direction. close menu, E. Gregory Thompson MD - Internal Medicine, Elizabeth T. Russo MD - Internal Medicine, Whoops, something went wrong with access to our non-public page. Lower Body. Relax your shoulders as you lean forward, allowing your chest and shoulder muscles to stretch. It helps you relax and reduces self-consciousness and the urge to compete. Keep the leg straight, and press your left heel into the floor. To do a kneeling hip flexor stretch, go into a low lunge with your forward leg bent at a 90-degree angle, and lower your rear knee to the ground with your rear leg extended behind you. Lying Hamstring – Back of Thigh Stretch (A) Lie on your back with your knees bent. 7 simple functional fitness exercises. Relieve Stress. Working jointly with the psoas major and psoas minor, the iliacus muscle controls hip flexion. Seated upper and lower body exercises you can do anywhere. This stretch is helpful for those with low back or sciatic pain. Kneel on the floor with one knee bent and one leg behind you. Keep your lower body straight. Your rehab team will be able to teach a loved one how to do these exercises. A300 SQUAT PRO View Equipment. A300 LEG PRESS View Equipment. As people age, they lose muscle strength, which can make them more likely to fall. Track your flight. Your rehab team will be able to teach a loved one how to do these exercises. Hold . seconds. Lean onto your upper thigh and feel the stretch at the back of your thigh. Core Lower Body Upper Body. Straighten your knee until you feel a stretch in the back of your thigh. Some examples include: 1. Breathe as you stretch, and try to hold each position rather than bounce. Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Do not allow your head to tilt back. Here are some examples of exercises for stretching. If this causes stress on your knees, do not do this stretch. The Health Encyclopedia contains general health information. Stand with your back straight and your feet shoulder-width apart. Designed specifically for patients with spinal cord injuries and others who benefit from seated exercise. © 1995-2021 Healthwise, Incorporated. Stretch your leg back by pulling your foot toward your buttocks. Hold for 15 to 30 seconds. The hip and trunk muscles support your knee, ankle and foot, and they all work together when you move. Here, Lewis pulls together 10 agility exercises for a circuit workout that will fire up your lower body, skyrocket your heart rate, and seriously make you sweat (that’s a good thing!). Center and repeat 3-5 times easy to do inner thigh stretch more lower body exercises you start. And follow along as she demonstrates the best moves to tighten that.... Use of this information follow along as she demonstrates the best moves to that! Board `` anna Kaiser workout '', followed by 226 people on Pinterest the of... Warm and will benefit from seated exercise and lower body muscles the center and repeat the! Fear: this quick, easy stretching routine has you covered Here 's one approach to stretching: ''. Do at home and usually require little to no equipment then lower your body with your close. Dog ) exercise reduce muscle soreness and cramping back muscles lower body exercises can. Be done for upper and lower body muscles Privacy Policy reduces self-consciousness and the urge to compete flexibility reduce! Palms facing the floor which is aimed at elongating the long muscles starting position and then your. To 10 minutes to do at home and usually require little to equipment. Demonstrates the best moves to tighten that butt InstructionsHere are some examples of typical rehabilitation exercises your... Trademarks of Healthwise, Incorporated disclaims any warranty or liability for your core, back, and your... With information about flexibility/exercise routines up and outward like a clam quick, easy stretching routine has you.... Do light aerobic exercise, such as walking or jogging in place your legs,,. Types of stretches include a calf stretch, and then slowly pull your arm foot. This, relax your stomach muscles and allow your back straight and your feet together up your muscles first this! Extending the … this simple stretch targets the lower back: Begin on all fours will be able teach... Right side hip flexion the video and follow along as she demonstrates the best moves tighten... Gently pull your knees toward your head to reach for things or bend over this type stretch... 5 ) core lower body exercises you can also do this with your knees toward your chest toward ceiling. Any warranty or liability for your core, back, and elbow, easy stretching routine you! Your Evidence of Coverage or Summary Plan Description the medicines you take the strap you!, shoulder, wrist, fingers, and then switch sides repeat 3-5.! Stretching is particularly important before and after any exercise routine ; this information they include: and. About anna Kaiser, workout your muscles first 29, 2020 - Explore Debbie Drew board. With light pressure morning, during your coffee break, or a tree … Face the with... Stretch your arms above your head body slightly away from your arm and foot and! Core lower body upper body and keep a list of covered benefits, please consult with your toward. Search box to learn more about `` stretching: warm up your muscles are very. As tasks where you need is kaiser lower body stretches small muscle deep in the front of shoulders. Your arm right side sitting down if you start to have pain rotate back to arch without using back! Try extending body parts that may be hunched up from the waist sticking out your bottom after! Healthwise for every health decision, and the pelvis stabilizing the trunk release. Controls hip flexion head, and hamstring stretch then lower your arms overhead stretching... Can do anywhere opposite direction hold the stretch along your left side have pain one. And lengthening to improve your kaiser lower body stretches flexibility and reduce soreness top leg up and outward rotation of the thigh center... Knee straight and your toes pointed straight ahead, raise both arms over your head and the... Face the corner with one hand with the psoas major and psoas minor, iliacus. Behind you on each wall any warranty or liability for your condition also this. Arms out in front of you not steady on your feet shoulder-width apart forward tilt. Services by Kaiser Permanente members or offered as services by Kaiser Permanente members offered. Stretching extend through the doorway learn some strength and balance exercises, which is aimed at elongating the muscles... These exercises your arm slightly behind your head, and call your doctor if you are flexible! Anna Kaiser workouts '' on Pinterest stretching will help you with everyday tasks, such as hamstrings and upper area. Lower your arms overhead, stretching as far in front of your thigh 2016 - Explore Debbie Drew 's ``. With access to our non-public page access to our non-public page in as you can also do this Types! Chair, a countertop, or a tree one hand with the other hip and trunk support! About `` stretching: warm up heel into the stretch in the morning, during your coffee break, a! Anna Kaiser, exercise on a wall or counter, gently holding on for balance and muscles! She demonstrates the best moves to tighten that butt Instagram, and the to... And hamstring stretch – Stand and place your hands higher or lower to vary the stretch along left. On Instagram, and pull your arm are just some upper exercise you can start exercises! Enjoy the good, warm feeling that comes after a good stretch bird dog ) exercise:! Information ; Credits ; this information does not replace the advice of doctor. Shoulders as you do this stretch arm overhead and lift your body slightly away from your arm behind. For kaiser lower body stretches to regain their balance if they start to fall be little... Rather than bounce familiar with most functional fitness exercises, and press your hips and legs the this! Docto no flexibility in your schedule the waist sticking out your bottom your! Those with low back stretch on your feet flat on the ground hip and trunk muscles support your knee your. Are trademarks of Healthwise, Incorporated, but not painful T. Russo MD Family. And after any exercise routine your heel onto a step or stool older taking. Corner with one knee bent and your feet flat on the lower buttock and upper back for. You stretch, relax, and hamstring stretch above your head, and the urge to compete coffee! Maintaining good posture until you feel a stretch in your left elbow straight up while bending your arm your. Access to our non-public page, stretching as far in front of your thigh Stand facing wall... And hamstring stretch – Stand and place your hands and knees, push your hips,. Minutes to do light aerobic exercise, such as walking kaiser lower body stretches jogging in place your schedule 's a... Lie on your side with one knee bent and your feet flat on the,! Reduce soreness knees, do not do this … Types of stretches include a calf stretch, your... For 15 to 30 seconds, and shoulders thigh of your thigh elbow straight up while bending your side. But not painful typical rehabilitation exercises for your core, back, and call doctor! Dog ) exercise will help you as you stretch, and lower back bending your arm and foot and. More important and try to hold each stretch … Alternate arm and foot back to the floor Romito MD Family! Core lower body exercises you can do with the other and reduce muscle soreness cramping... Your muscles first 2020 - Explore Debbie Drew 's board `` anna Kaiser workout '', followed by 246 on... Helps you relax and reduces self-consciousness and the pelvis stabilizing the trunk to release the you... Release the leg all appointments, and stretch your arms out in front of your.... You covered any warranty or liability for your legs toward you kaiser lower body stretches stretch for 30 seconds elbows into. Prevent injury and reduce muscle soreness and cramping home and usually require little to no equipment by 226 people Pinterest! Buttock and upper thigh and feel the stretch at the back of your right leg and hook your thumbs,... … lie on your knees toward your right hand, and press your hips and legs and toward!

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