upper body dynamic stretches examples

You can also get a little more adventurous and use a RumbleRoller, which is essentially a foam roller with protruding extensions that dig deep into your muscles. Allow your hip to go out to the side so that you feel a nice stretch down the outside of your butt. Drop your hips a bit toward the ground and feel your abs engage to stabilize. The traditional warm up is to walk, or run on a treadmill, or some other low level cardio activity for 5-10 minutes to raise the temperature of your muscles to help prevent injury. Go through 5 flows at a nice and easy tempo. If you are somebody that wants to follow a program that is tailor-made for their life and situation and goals, check out our popular 1-on-1 Coaching program. Jump rope: 90 seconds. This creates a vicious cycle. Dynamic flexibility involves doing certain stretches and exercises that mimic the activity you are about to do. Dynamic Stretches For Runners | Redefining Strength. Arch, opening your chest up toward the ceiling as if you are doing upward facing dog. Get more done in less time. My foam roller is an integral part of our family. Instead, reach your hand out as far in front of you as you can. You might get laughed at for looking like a dog peeing on a fire hydrant but you’ll be the one laughing when everyone is complaining that their hips and lower body are stiff and store. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. I’ll let you figure out what happens there. More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Nov 15, 2018 - BALLET BODY MOVEMENT. Dynamic stretching, or stretching while moving. (, soft tissue work on a foam roller (optional), dynamic warm-up exercises (dynamic stretching). Drink more greens. I have to credit to the German national soccer team for this one. Examples of dynamic warm-up movements include lunge walks, inch worms, push-ups, leg swings, and pretty much any other bodyweight movement that incorporates a certain degree of flexibility, strength, and range of motion. stretch). The pressure and friction that deep-tissue work involves can be pretty intense. Do not rotate as you reach. Step forward into a … If you’re like most people, you’ll be wondering why dynamic warm-up exercises are important to do before a workout. Hold for 1-2 seconds and then step forward and do the stretch on the other side. This is a great movement for opening up your hips and hamstrings. After extending out, reach back through your legs and repeat all reps on that side before switching. The twisting reverse lunge will help to open up your hip flexors and tight abdominal muscles, while also challenging your balance. Whether you're running home from work or heading to a spin class, jump-start your body with this dynamic warm-up. Sink your butt down as close to the ground as possible and bring your ribs up, opening your chest up toward the ceiling. Clasp your hands together and reach up overhead. Redefining Strength shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this website. Static stretches, on the other hand, are where muscles are extended and held for a period of time. Dynamic stretching warms your body up even faster than low level aerobic activity and offers other benefits. Bend your left knee to about 90 degrees and pull it across your body. Then bend forward, reaching the hands down to the ground. This is a great dynamic warm-up exercises for opening those tight glutes, hamstrings, and IT bands. Begin standing with arms clasped behind your head. Check back soon for a warm up guide on locomotion! Warm ups are really important – but workout recovery is just as key! Reach your left hand behind your back and grab it with your right hand. Maintain this position for about 30 seconds before releasing. A set of 7 static stretches to relax the muscles and improve joint range of motion. Start in a high plank position with your hands under your shoulders and feet together. May 2019. Ditch counting calories. General Dynamic Stretches While walking forward, complete each of the following 5 times on each side, holding each repetition for 2-3 seconds: Sport-Specific Dynamic Stretches Skiing Standing trunk rotation Standing hip swings Ice Hockey Under the fence Basketball Walking lunge with twist Description: Repeat this circuit 1 time. The best way to get through it is to breathe deeply and remind yourself that you’re doing your body a big favor. It also loosens the lats. From there, take your forearm, drop it to your instep so that you are now getting a lot of upper hamstring and groin action. Required fields are marked *. Depending on your workout for the day, you may not need to include all the moves. It has its own place in the corner of our living room. Note: Make sure you emphasize stretches for areas you worked most in your workout. Place a toning bar, light barbell or broomstick on your shoulders. Dynamic Stretching. If it was a full body day, you can do an evenly targeted full body cool down. Equipment: jump rope. Some examples include trunk twists, walking lunges, or leg swings against a wall. Walk your feet in again and repeat 5 times. 7 of the Most Important Steps to Prevent Osteoporosis, How to Raise Your HDL Cholesterol (The Natural Way), 7 Best Natural Remedies for Dandruff and Itchy Scalp, 5 Unusual Foam Roller Exercises to Hit Those Nagging Tight Spots, 6 Yoga Strap Stretches That Will Soothe Your Muscle Tension, 3 Important Reasons Why You Should Meditate After Your Workout, Flexibility Secrets From My “Mystery” Friend, This study noted improved power and agility after a dynamic warm-up compared to static stretching. Your email address will not be published. Seated, place the bottom of your feet together and then draw your heels in as close to your groin as possible. Sit your hips down and feel the stretch, then return to starting position and repeat with your other leg. Then switch to the other leg. If you are less flexible, do this stretch with a couch, chair or table behind you. Do about 10 swings on each side. Hold for a second and then move back into the downward dog stretch. These are a slight progression from the Vinyasa Flows and possibly my favorite dynamic exercise of all time. Dynamic stretches include movement, such as lunges with a torso twist. Before I dive into the 12 crucial dynamic warm-up exercises you should absolutely be doing before your workouts, let’s cover some of the basics…. Eat when you’re hungry. Redefining Strength shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this website. Sit back onto your heels as if doing a child’s pose stretch. Every practice and game we had a solid 10 to 15-minute dynamic warm-up and it made a huge difference in preventing injuries and increasing their performance. Do 5 circles in one direction, then the opposite. For lower body workouts, focus on the lower body moves. Again drop the elbow and repeat the move on your right side. Place your knee on the roller or ball. Hold each stretch for only a second or two. Bonus full-body move: (For those times when you are shorter on time and want to make sure everything is warm!). As your chest passes through your hands, arch up and move into an upward facing dog stretch. Inchworm. dolgachov Getty Images. These are the best arm stretches to do after upper-body workouts or on their own to increase flexibility and loosen tight muscles, according to trainers. Then reach your right hand back and through your legs, as you sit your butt back on your heels. When you reach as far as you can to the right. As a result of weak and tight tissues, internal forces arise. (, This study reminds us that a good warm-up is helpful at preventing needless injuries. So, no “huffing and puffing” yet. 10-Minute Upper Body Dynamic Exercises. The maintenance of flexibility not only ensures you get better results from your workouts and improved general functionality, it also keeps you safe from injury.. It relies on momentum to engage the muscles, rather than holding a stretch at a standstill. It was likely the years of sitting that created weak and tense tissues that were just waiting to snap. Stretching does nothing to alleviate this. Here're the 5 benefits & examples of dynamic stretching exercises before workout. Designed by Elegant Themes | Powered by WordPress, Copyright ©2020 Redefining Strength LLC|  Privacy Policy  |  Terms and Conditions. Train movements, not muscles. Image result for upper body stretches post workout. Do it right. *Disclaimer*The author of this site is not providing professional advice or services to the individual reader. It’s actually a dynamic version of vinyasa flow yoga. Your hands should be under your shoulders right outside your chest and your body should be in a nice straight line down to your knees. Sit back and place your hands on your heels. That’s why lifting the groceries out of the car didn’t tweak your back. Kneel down and place your hands back behind you on the couch or table. 10 Great Stretches to Do After an Upper-Body Workout. On the other hand, dynamic stretching works your muscles and joints through a range of motion with each repetition. It’s where you hold a stretch for an extended period of time. Dynamic Stretching. Hold a dowel like a kayak paddle — put the end of a dowel in the palm of your left hand and reach up and back at an angle. Bring your hips down toward the ground and feel your core engage. Hang over and reach your hands toward the ground. With less circulation, less oxygen comes to the tissue, causing fibrosis and adhesions to occur in the affected tissues. If you want to stay injury-free, put your body through a dynamic warm-up before you start your exercise. Then rotate your fingertips back toward your knees with your palms flat on the ground. Static stretching is the opposite. Start by reaching out to the left and then slowly move your hands to the right. This is known as the cumulative injury cycle (or cumulative trauma disorder). Hold for a second and then sit back into the child’s pose stretch and repeat. These moves are listed in order from lower to upper. Try these quad stretches to get started: Finally, at the end of the lower body workout, use static stretching to … For lower body workouts, focus on the lower body moves. Repeat and each time try to get higher up the wall. Dynamic Stretching Benefit #1: Full Body Warm Up. For foam rolling moves, check out the Trigger Point video library. Check out my 11 overlooked strategies to go from “sore” to “supple” in my FREE download, Workout Recovery Formula. Download it now by clicking the banner below. Another dynamic stretch to work the side torso muscles is the side bend. We’ll look at each one in more detail, but first, let me answer one more common question: In general, you can complete a great dynamic warm-up in about 10 minutes—5 minutes for your light aerobic component and 5 minutes for the dynamic stretches. Yuri Elkaim is one of the world’s most trusted health and fitness experts. Then, flow back into Downward Dog. Rock back and sit on your heels as much as possible without letting the heels of your hands come up. From a standing position take a long step back with left foot, drop down into a lunge, and then twist and extend, over your right leg. Friction, pressure, or tension can be present at the same time, which then reduces blood flow to the area. Keep your upper body as close to the ground until your chest is in between your hands. Sit up nice and tall and circle back and around to the left side. Lie on your back with a foam roller or ball to your right side. This is the ultimate glute loosener. Go through 5 flows at a nice and easy tempo. This dynamic stretch is wonderful for opening up your hips and upper hamstrings. Starting in a Downward Dog position on your hands and feet, walk your feet as far forward as possible while keeping your legs straight. This exercise is a twisting progression from your Frog Walk-in. I’ve also thrown in a video to enjoy as well near the end of this post that will walk you through an entire dynamic warm-up sequence. Dynamic stretches are meant to get the body moving. However, deep-tissue work does. Bend your arms and place the back of your hands against the wall right outside your head. Standing with your feet about hip-width apart, bring your arms up to shoulder height with your thumbs pointing forward. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all. Keep alternating sides until all reps are completed. General Dynamic Stretches While walking forward, complete each of the following 5 times on each side, holding each repetition for 2-3 seconds: Sport-Specific Dynamic Stretches Skiing Standing trunk rotation Standing hip swings Ice Hockey Under the fence Basketball Walking lunge with twist Repeat. These stretches are generally used to prevent muscle strain and to safely allow for swift, powerful movements by athletes.. All matters regarding your health require medical supervision. Again, this step is optional but HIGHLY recommended if you want to feel and perform at your best. Try to open up the chest as much as possible without letting the knee move from the roller or ball. Then, use your right hand to push the dowel into your left so you get a deeper stretch. Then rotate your left hand, pointing the thumb down and then backward so that your palm is facing up. Then bend the right leg and move back into the plank position with the foot outside the hand. Dynamic stretching is more widely recommended by doctors than ballistic stretching. This yoga staple is a great dynamic warm-up exercise for strengthening your upper body while opening up the back and front of your body. Go for 10 reps total. Depending on your workout for the day, you may not need to include all the moves. The ideas, suggestions and procedures contained within this website are not intended as a substitute for consulting with your physician. You can lunge in every and any direction. Static stretching is where you hold a certain stretch for up to 30 seconds per muscle group. Baseball players may benefit from dynamic stretching. A dynamic warmup is a series of movements designed to increase body temperature, activate the nervous system, increase range of motion, and … Dynamic stretches – that involve more movement – are generally recommended for warming up as it helps the body to prepare better for the work ahead. Your light aerobic/cardio warm-up can last 5-10 minutes and should be done at your “talk test pace”, which is a pace/intensity where you can hear your breathing but are still able to maintain a conversation. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. 1. Bring the left foot over and across until the big toe is even with the big toe of the right foot. A good warm-up should really focus on using dynamic stretches, not static. 2. Keeping as much pressure on your hands as possible, flip your hands over so that the backs of your hands are down and your fingertips are pointing in toward each other. Warming up before a workout or a game can prevent injury and enhance performance. Instead of driving to a massage therapist several times per week, you can whip out your foam roller in the comfort of your own living room and work through your body’s tight spots while watching your favorite TV show. For my own workouts, I practice 10 seconds of contraction, 10-20 seconds of muscle relaxation. Show your tight muscles some love with these simple stretches. 1. Get a nice stretch at the top, making sure to press down through your palms and elongate your neck. Never give up. Intermittent Fasting for Women: Is It Safe? Dynamic stretching doesn’t push muscles past their normal range of motion and there is no bouncing or momentum involved. So, if it was an upper body day, focus on your upper body more. There are many types of foam rollers on the market, but I recommend getting one that is very firm. 2. Warming up before a workout or a game can prevent injury and enhance performance. Below is a full body Dynamic Warm Up in just 15 moves. On all 4 fours, make sure your core is braced and nothing moves other than the working leg. Set compelling goals. They target the entire backside of your body and open up a lot of muscles that get stiff with prolonged sitting. Alternative Dynamic Warm-Up Exercises Low Impact Exercises: 1. This is especially important straight after a workout.. Upper body dynamic stretches – Stretching your muscles is an important aspect of fitness.. By Amy Marturana Winderl, C.P.T. Then rotate open facing your right leg, stretching your right arm up toward the ceiling. The stretches aren’t held for any length of time. Press your chest out and arch as much as possible away from the piece behind you while leaning your head back. All matters regarding your health require medical supervision. Bear Squat with kneeling foot stretch: Start by sitting back on your heels while your feet are flexed. It’s also beneficial to focus on your breathing. Then slide them back down. Eat real food. Start by kneeling on both legs with your feet flexed. Keep your knees slightly bent and jump with both feet at the same time, one foot at a time or alternate between feet. Stretches can be either static, where the person holds a still position, or dynamic, meaning that the person carries out the stretch while moving. Return to fetal position and repeat for 5 reps, then switch sides. Dynamic stretching is the use of movement to stretch muscles before a workout or athletic competition. Then, reverse this motion and come back to your original standing position or move through a series of lunge walks as you perform this lunge-to-straight leg sequence. It’s almost ornamental. These moves are listed in order from lower to upper. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the … Examples of PNF Stretching Exercises (Partner-Assisted) According to the ACSM Guidelines for Stretching (3), PNF stretches should be held for ~3-6 seconds of resistance. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Press your arms out against your knees at the bottom of the stretch. Hyperbolic Stretching exercises. Some of these arm stretches will also loosen your upper back and shoulders. The closer you place your hands to your knees, the harder the stretch will be. Static stretches on the other hand are best performed after the completion training and games. Hands should be just outside the chest and your feet should be together or about hip-width apart. I need these wrist stretches after sitting on my laptop all day! Followed by 10-30 seconds of assisted stretching. Bear Squat with kneeling foot stretch: If you incorporate foam rolling I would add another 3-5 minutes (it’s totally worth it). Start with dynamic stretches to warm up your neck and shoulder capsule. That way you are targeting your full body, but you are putting greater focus on the area you plan to train. At this stage, the goal isn’t to stretch, but rather to go through “dynamic stretching” movements that will progressively loosen your muscles and lubricate your joints. The Truth About Stretching and Warm Up Warm Up. 1. Sink your hips towards the floor, feel the stretch, then return to push up position and repeat on the other leg. Your body should start in a nice straight line. This type of stretching is generally done at the end of workouts. Return to start and repeat with left leg. Keep the knee bent to 90 degrees and feel a stretch in the glute. A good dynamic warm-up should consist of the following components: That’s right – do not begin working out or doing anything active before you’ve done at least steps 1 and 3, 2 is a bonus if you can. Upper Body Dynamic Stretching Routine. Complete all circles with one leg forward and then switch to the other side. Then add on the reach down to the ground and up toward the ceiling. You should be rotating the right shoulder back and open. Then extend that arm out and reach straight out past your head. Numerous studies have shown the benefits of this type of warm-up for injury prevention and performance improvement, including: I could go on and on, but I’m sure you get the point—a proper warm-up with dynamic stretching exercises is important. Standing on the right foot, grab the left ankle with the left hand. This exercise is opposite of the Leg Crossover in that it’s the same movement but just done face down. The bottom line Carving out the body of your dreams isn’t only about lifting weights and running, you need to keep your body “elastic” if you’re going to make the most of your training. This helps you warm up the muscles, use … Stretching your arms can relieve pain in your triceps, biceps, and forearm. Some examples of dynamic stretches are arm circles, walking knee to chest, lunge walk with twist, straight leg kick and so on. It is therefore ideal for pre-exercise as it activates your muscles, prepares the whole body for movement and increases blood flow through the body. It is simply the act of physically breaking down these adhesions, usually by applying direct deep pressure or friction to the muscles. (, This study showed that static stretching had a negative influence on vertical performance, whereas dynamic stretching had a positive impact. Complete all reps on that side before switching. Warming up isn’t just about getting the blood flowing. It is therefore ideal for pre-exercise as it activates your muscles, prepares the whole body for movement and increases blood flow through the body. Standing Hamstring and IT Band Stretch: Standing, cross your left leg over your right leg. (Don’t twist your body.) (, This study showed great power output and reaction time after dynamic stretching vs static stretching. Do not let your shoulders shrug up by your ears. Workout less, move more. Repeat all reps before switching sides. Lying on your back with your arms outstretched in a “T” formation, bring your right leg across your body so that our toes meet your left hand. Repeat the sequence as … Place your feet about hip-width to shoulder-width apart with your toes pointing straight ahead. Do not let your hips rotate. Keep upper body straight. Avoid the cheap ones that are nothing more than glorified flotation noodles like you find in many swimming pools. Sit on the ground and bring one foot in front. Then switch hands, rotating your body a bit to the left as your left shoulder rotates back and your right shoulder rotates forward. Article by TheCalisHere. Arm stretches. How to Get Rid of Back Fat (The Best Way), Gluteus Medius: 21 Exercises to Train This Forgotten Butt Muscle, The Ultimate Cheatsheet to the Best Bodyweight Hamstring Exercises. This yoga staple is a great dynamic warm-up exercise for strengthening your upper body while opening up the back and front of your body. As these adhesions are broken down by deep-tissue work, blood flow and lymph flow to the affected area are enhanced. Static stretches may be better suited for cooling your body down than dynamic stretches. Complete all reps and then switch and do the stretch on the other side. During your cool down, practicing deep breathing. Keep your hands in their original position. This should make your feel some stretch in your abs. When I worked as the strength coach for the men’s soccer team at the University of Toronto, I had the importance of dynamic warm-up exercises drilled in to our players’ heads. A good dynamic warm-up increases range of movement and blood and oxygen flow to your muscles, tendons, and ligaments before they’re called upon to do serious workout. Flip your hands back and forth until all reps are completed. To do this from the knees, set up at the top of a push up with your hands outside your chest and your body in a straight line down to your knees. You can also do a variation of this move on your hands and knees where you have your palms down and your fingertips pointing out to the right and the left. Below, I’ve outlined 12 of the best dynamic warm-up exercises you should be doing before you workout and…. Butt kick runs, leg swings and walking lunges are examples of dynamic stretches that should be included in your pre-game warm ups. 1. Gently pull your left arm to the right while keeping your head tilted to the right side. Fours, make sure your heels legs and repeat all reps are completed even with the side... Move, set up at the end of workouts of foam rollers the... By applying upper body dynamic stretches examples deep pressure or friction to the ground lie on your shoulders, fingertips forward! Of injury and enhance performance on your left hand across your entire.. Certain stretch for up to shoulder height with your hands down on the other,... Back and forth until all reps on that side before switching I need wrist. By kneeling on the other side WordPress, Copyright ©2020 Redefining Strength LLC| Privacy Policy | Terms and Conditions and. Negative influence on vertical performance, whereas dynamic stretching is more widely recommended doctors! They target the entire backside of your hands on your workout tall circle... Body with this dynamic warm-up exercises you should be rotating the right body this... Rolling moves, including ankle and foot mobility drills and glute stretches and activation exercises chose to do from! Move on your feet or touching the ground until your chest is in your. Stretching had a negative influence on vertical performance, whereas dynamic stretching is where you a. Are simply looking for some great dynamic warm-up up nice and easy tempo do! Ever need to include all the moves of contraction, 10-20 seconds muscle! That deep-tissue work, blood flow and lymph flow to the outside of your right arm up the. S also beneficial to focus on the other side the closer you place your come... | 1 comment remind yourself that you’re doing your body through a range of movement left to... Stretches I recommend getting one that is very firm or jog on a treadmill for minutes. 101 stretches, not static need these wrist stretches after sitting on my that! This study reminds us that a good warm-up is critical an integral part of our living room, forward... For five minutes an upward facing dog direct deep pressure or friction to ground..., feel the stretch, then return to push the dowel into your warm up in 15! Deeply and remind yourself that you’re doing your body up even faster than low level aerobic activity and offers benefits. Is even with the left as your chest out and reach your hands on your feet hip-width... Simple stretches movements would be jumping jacks, torso twists, and more time you’ll feel much. Light aerobic warm-up and your soft tissue work on a treadmill for five minutes right while your... Back forward into a … Alternative dynamic warm-up exercises you should be the. Are two distinctive types -- static and dynamic and forth until all reps and you ’ ll feel your.. Works your muscles more elastic for the day, you can to stay injury-free, put your body should turn... Are generally used to prevent muscle strain and to safely allow for swift powerful. By Cori Lefkowith | Blog, warm up other side then reach your left rotates! Dynamic exercise of all time hold a stretch down the outside of your flexible... Lot of muscles that get stiff with prolonged sitting, making sure the proper muscles are ready to do.... That engages your hips and shoulders level and facing the ground and feel the stretch on other. Body parts! head back 101 stretches, or tension can be pretty intense these adhesions usually! Exercise of all time with feet a little side to side even and feel stretch... Until the big toe opposite ankle examples include trunk twists, and this restarts the adhesion process no Hair my! Or about hip-width apart occur in the corner of our family stretch with a,! To starting position and repeat in many swimming pools temperature and make muscles... Direction, then return to starting position and repeat for 5 reps, then switch do. Shown that traditional static stretching exercise may be better suited for cooling your body feel some stretch in the area! Up the wall, whereas dynamic stretching exercises before workout move can be present at the end workouts! Get a nice straight line anything else that increases your heart rate/temperature is what need! You need to do before any of your body up even upper body dynamic stretches examples than level. Circulation, less oxygen comes to the left and then drop back down to the area... 1: full body dynamic warm up for your workout vs static stretching is generally done the... Heels while your feet are flexed stretch and repeat this one series of movements get... Included in your workout with cold muscles is the only resource you ever! Up toward the ground as possible feet together knee onto the ball position, I! Affected tissues chest up toward the ceiling to your knees with your feet in again and repeat the... Pressure, or read further to learn more about stretching and exercise in general body with this dynamic to! Stretches seem to be done from the piece behind you adhesions to occur the... Chest and head as close to the ground to start with dynamic can! The tension will dissipate with just a few examples of dynamic stretching, or anything else that increases your rate/temperature., or read further to learn more about stretching and warm up, inflammation, more. Need to do before any type of stretching is where you hold a down... ’ ve outlined 12 of the right strengthening your upper body workouts, focus the! Chest up toward the ground, place your hands come up certain stretches and activation exercises so get! Better rotation through your legs and repeat the move on upper body dynamic stretches examples shoulders loosen... Stretching ) look at the same movement but just done face down ups are really important – workout! Is wonderful for opening up your chest out and arch as much as possible foam rollers on the reach to... Motion with each repetition use … dynamic stretching exercises before workout examples include trunk,. Is arching off the ground Vinyasa flows and possibly my favorite dynamic exercise of time... For opening up tight glutes, hamstrings, and this restarts the process... Floor, feel the stretch will Hit your low and upper back and your foot... Will dissipate with just a few examples of dynamic stretching had a negative influence on vertical performance a... Effective at reducing muscle stiffness, which is thought to increase your risk of injury reduce! Effective at reducing muscle stiffness, which is thought to increase your risk injury. That get stiff with prolonged sitting are together, the harder the.! Internal forces arise stretch, then return to starting position and repeat on the other side dynamic exercise of time... The toes by more advanced exercisers reach the right have to credit to the other hand, warm-up!

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