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Your feet must be flat on the flooring and your knees needs to be bent. Lumbar flexion in a sitting place; Sit in a chair along with your knees open and your ft on the floor. Reach your palms down in the direction of your feet as far as attainable, and hold this position for 2 to 3 seconds. Reach your fingers down in direction of the flooring between your knees, and hold this place for 2 to a few seconds. Dementyeva next competed at the 2011 Russia Cup in Yekaterinburg between 17 and 21 August 2011. 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