Brace your core and lift your right knee about six inches off the floor or as high as you can without rounding your back. By : www.pinterest.com. If you have a bowel condition or are having bowel surgery, you may be asked to follow a low residue diet. Be sure to keep your chest upright. This is especially true for the leg workouts which initiates movement and muscle use even while sitting down. Seated Single Leg Hamstring Stretch (Chair) ExRx.net > Directory > Hamstrings > Stretch . Seated exercises allow you to target the lower body while seated. Hold for 5 to 10 seconds. Yoga’s seated poses include straight and cross-legged postures, forward folds, and twists. Sit upright, hold on to the side of the chair and straighten your left leg with your foot off the floor. Performing these exercises at least twice a week will not only reduce the risk of injury compared to other workouts, it also improves confidence in physical ability. Keep your leg as high as possible while continuing to stand up straight. From a seated position, open legs out into a wide straddle, bending the left knee at about 90 degrees to the side of hip, toes facing left, and extending the right leg … Centers for Disease Control and Prevention (CDC), Physical Activity Guidelines for Americans, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Stretching Exercises for Seniors to Improve Mobility, Core Exercises to Help Seniors Improve Muscle Function. Tap right toes out to right, then return to starting position. When doing seated stretches, it's safest to use a chair that doesn't have wheels. Rest both hands on your outstretched leg. The chair will help keep the back and neck upright in a way that reduces the possibility of locking forward, which can cause spasms in the back and neck and cause headaches. Flex your foot as much as possible, trying to bring your toes toward your shin. Continued The 12 Best Stretching Exercises at Your Desk. Improved performance and less risk of injury are all benefits of a strong core. What exercises can I do while sitting down? Hold for five breaths, lengthening on every inhale and twisting from the lower abdominals on every exhale. Release and lower your legs. When you become stronger, try a downhill chair. Hold the contraction for 3 seconds, then relax. Although the benefits of exercise for seniors are extensive, some top reasons it’s critical for health, according to the Physical Activity Guidelines for Americans, include: One review looked at various studies on the impact of resistance exercise on bone health. Chair height should allow your feet to be firmly planted. Seated Chair Exercises for Flexibility Being flexible, with a full range of motion, makes everything feel better, like reaching down to tie your shoe, or stretching for the top shelf. You can also perform a calf stretch while sitting in a chair at the office or at home. 3. Hold the squeeze for 3 seconds, then relax. Here are our 5 favorite seated core exercises you can do right from a chair. Slowly lower your leg then repeat. The goal is to stretch the inner right thigh. Maintain the position and relax. ... Leg and Hamstring Stretches. Stand up tall, holding on to the top of a chair for support. One easy way to remember to … Grab the edges of the chair with your two hands and keep the torso tall by engaging your abdominal muscles. Hold the stretch for 20-30 seconds. Try to go as low as you can, with the goal of your upper leg being parallel to the ground. Inhale to lengthen the torso, then exhale to twist to the right. “A seated chair exercise is a great way to get the benefit of strength training without the risk of falling or losing your balance,” says Katrin Ramsey, P.T., a physical therapist at the Hospital for Special Surgery Paramus Outpatient Center in New Jersey. Alternatively, you may wish to join a fitness class led by a qualified instructor at a physical therapy clinic or fitness center geared toward seniors. This is one of the simplest chair exercises for … Lift one leg straight out to the side. Begin by marching with alternate legs. Stretching should be done in a gentle manner when you’re experiencing a flare-up. Watch: Seated Chair Hamstring Stretch for Sciatica Relief Video. If going to the gym or heading outdoors for a walk isn’t an option, or if you’re just looking for a routine you can do at home, performing chair exercises (either seated or standing) is an excellent way to boost your physical fitness. Be sure to keep your back straight. It also includes an important yoga workout to improve circulation and increase mobility in the feet and toes, which can help maintain balance. Why trust us? Note: All the stretches below are done seated with feet hip-width distance apart. Keeping your back flat, hinge at your hips to lower your chest toward your leg until you feel a comfortable stretch. Squeeze the muscles on the side of your torso, bending to one side. The Centers for Disease Control and Prevention (CDC) recommends that people ages 65 and over should aim for 150 minutes per week of moderate intensity aerobic activity, as well as 2 days of muscle strengthening activities. Hold for 10 to 30 seconds. Perform this as a single-leg exercise for 15 repetitions on each side or a double-leg exercise for 15 repetitions total. Get into the proper position by sitting with your legs shoulder width apart and your knees bent over the edge of your chair. Here, Dr. Grayson Wickham, PT, DPT, CSCS, founder of Movement Vault, shares his favorite seated leg exercises. Your knees stay bent as you pick one leg up off the ground, lower it back down and alternate with the other leg. Do these exercises at the end of your workout to stretch your warmed muscles. These beginner-friendly stretches can be done in a chair and are equally simple and effective at relieving pain in different parts of the body. This may feel like a small amount of movement, but you should feel your glute engaging. All of the following chair yoga stretches are done fully seated, making them perfect for when you can’t break out a full Vinyasa practice but still want to loosen up, regain energy and clarity, and relieve back and neck pain. It is almost like a wall sit position, but you are in your chair. Straighten your arms overhead as high as possible. Exhale and extend your bottom leg until it is completely straight and parallel to the ground. We’ll show you ways to loosen up tight hamstrings, plus provide tips for preventing hamstring tightness and improving flexibility. Open the feet wider than the hips, and bend the front knee while keeping the back leg straight. Now take the arm opposite the crossed leg and place it on the outer side of the knee. Lie on your back and extend one leg perpendicular to your body. Do these 5 exercises to save your posture while working from home. We may earn commission from links on this page, but we only recommend products we back. Sit up with your feet on the floor. Hold the stretch for 30 seconds. If something doesn’t feel right, stop and try a different exercise. Bend forward at the hip until you feel a stretching sensation at the back of your thigh. Keeping your pelvis still, rotate your leg in small, controlled, clockwise circles until your leg muscles are fatigued. Stand facing the chair with your legs hip-width distance apart. Stand up from your chair and step your right foot forward and your left foot back. Just be sure youâre still on the chair enough that you wonât slide off. How to Do it? These chair exercises for seniors work well along […] Try leg circles. Pull your toes towards you while you extend your leg until you feel a stretch behind your leg. Another study examined the role exercise plays as a tool to help manage the symptoms of depression in older adults. Extend and straighten your right knee while focusing on squeezing your quadricep muscles, which are at the front of your thigh. Get in a little cardio, without any impact on your joints, by doing modified, seated jumping jacks. These poses will move your spine in … Grip the seat of the chair lightly for support. Feel free to lean forward, keeping your sit bones firmly in the chair, for more relief in the lower back. Return to the starting position and repeat. Below I’ll explain which stretches to do for each condition and a few important tips if you’re currently in pain. Keeping both arms slightly bent at the elbows, shift both feet backward a couple of feet until the body is in a diagonal position in front of the chair. Doing exercises from a standing position can help improve balance, but if your mobility is limited, you may find it easier to do them seated. This move stretches out tight hip flexors and compressed side waist muscles from too much sitting. Plus, how to choose and use CBD. Do only the exercises checked. While in the seated position, cross one leg over the other in a comfortable manner. Before you begin any new exercise program — even those designed for seniors, such as the one below — make sure you’re cleared by your doctor to participate in physical activity. Stand on left leg with a slight bend at hip and knee. Wickham recommends performing the exercise using a shortened range of motion. Stand up tall, holding on to the top of a chair for support. Healthline Media does not provide medical advice, diagnosis, or treatment. Move down into a squat position by pushing your hips backward and bending your knees. Pause, and then lower and repeat with your left leg. 2. Seated Stretch Sit slightly sideways on the edge of a bench or a chair with your back straight, both feet on the floor, and your knees bent. Please continue to enjoy some great seated exercises! Start slowly and work up to 3 sets of 20 reps. 3. Seniors who stretch twice a week for just 10 minutes may improve mobility. 2. Explore this compilation of five stretches you can do while sitting in a chair. Always begin each workout with a 3- to 5-minute warmup, either while sitting or standing. Bend one of your knees towards your chest raising your foot. Reach toward toe or bring torso toward leg. If you continue to feel discomfort or pain, consult your doctor or a physical therapist for guidance. Let's come into a seated hamstring stretch. Sitting up tall, stretch your right leg out, resting your heel on the floor, toes pointing up â the closer to the edge of the seat you are, the straighter your leg can get. 6. Repeat with opposite leg. All rights reserved. Use these techniques while working at your desk, in a classroom, or share them with your team at a meeting! MORE: 6 Sciatica Stretches You Can Do In Bed, MORE: Your 5-Minute Routine For Killer, Ageless Arms, MORE: 4 Moves To Slim Your Hips And Thighs, MORE: Your Ultimate Workout Plan To Get Rid Of Cellulite For Good, Hereâs What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Warm-Up Chair Exercises for Seniors While doing this, use your hands and arms to provide resistance, pushing your knees inward. Step one leg back a short distance and lengthen the spine. But despite all the research that suggests you buy a standing desk or get moving every hour, the reality is that these kinds of recommendations aren’t terribly realistic for most of us. Focus on not arching your low back while you do this. Place a pillow between your thighs or knees. Your feet should be about 6 inches apart. Drive your heels and the middle of your feet down into the ground as you stand up tall. It is one of the best stretches for relieving tight hamstrings. Straighten your legs in front of you and pump your ankles downward, as if you were pushing down on a gas pedal. Chair Calf Stretch. Sometimes it feels impossible. Keep your knees straight and move your ankles in the opposite direction, bringing the top of your feet toward your shins. You can also perform the sequence of marching and arm circles while seated. Hold this position for a few seconds. Follow each of the nine stretches in order for a complete stretch, or just do one of them every 15-20 minutes as a break from sitting still. Try these six flexibility exercises to reduce tightness and stress that has gathered throughout your whole body. The degree of the stretch is varied by the placement of the leg in a seated hamstring stretch. Hold for 3 seconds, then return to the starting position. That’s why it’s important to work with a doctor or physical therapist on an exercise plan that works for you. Sit towards the front of the chair for more movement accessibility, and keep your weight evenly distributed in both feet. Instructions Preparation. If youâre experiencing lower back or hip pain, getting yourself on the floor to exercise and work on your core can feel very challenging. Then switch legs. SEATED MARCHES WITH ABDOMINAL BRACING 30 repetitions . Your feet must be firmly flat on the ground and at a hip-width apart. Open your hips as you pivot your left leg to the left side of the chair, bringing the foot to face towards the left wall. If injury or other mobility problems prohibit you from exercising while standing, there are plenty of seated leg exercises you can do. This stretch will improve ankle flexibility and lower the risk of developing a blood clot. Sit sideways on your chair, facing the right side. This is your starting position. Point the toes downward, then flex them upward. Rotate as far to the left as you can and hold for five seconds, then repeat on the right. Pull your shoulders back and down. Lean forward and aim to reach your foot by extending your arm. 10 Chair Yoga Stretches To Undo The Damage of Sitting. Continue to contract these muscles for 5 seconds. Sit in a chair with your back straight and your arms at your sides. Do these exercises _____ times, _____ times a day. Exercise is essential, no matter who you are. Switch legs and repeat for a total of three sets per side. Bend your knees and place your hands on the outside of your knees. Cross one leg over the other, at the ankles. With your heel on the floor and your toes pointing back towards you. Do 10 to 15 sets of point and flex. The modified leg lifts are a chair-based exercise that helps to improve your core strength, get rid of belly fat and abs. Sit at the front of your chair with knees bent and feet flat, holding onto the sides for balance. 1. Stretch your back and shoulders with a "leg hug" Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Squeeze the pillow by contracting your inner thigh muscles. This Workout Keeps Burning Calories For Hours, The One Fat-Burning Move You Need To Sculpt Your Butt And Back. Dark knuckles can be caused by different skin conditions, medical conditions, genetics, and more. seated leg exercises for seniors with pictures All exercises must be done gradually and gently. #4: Seated Warrior. Seated Hamstring Stretch. Push the balls of your feet into the ground as you lift your heels as high as possible, contracting your calf muscles. Practice these basic movements, and choose one or two exercises from each category for a well-rounded seated workout. by Rebecca Rasmussen. We review Sunsoil CBD, including its reputation and certified organic products. For example, if you experience pain, shoulder mobility restrictions, or both with the dumbbell overhead press, don’t lift your arms all the way overhead. The key to a successful exercise session is to take it slow, know your limits, and listen to your body. Straighten your right leg, and put your heel on the floor. Execution. The review determined that resistance exercise, either alone or in combination with other interventions, may be the best strategy to improve muscle and bone mass in the older population. Our website services, content, and products are for informational purposes only. These stretches don’t need to be done all at once or in any particular order to reap the benefits! Move the dumbbells to shoulder height. Bend your elbows, bringing the dumbbells up to your shoulders while keeping your elbows by your sides. Your 5-Minute Routine For Killer, Ageless Arms, Your Ultimate Workout Plan To Get Rid Of Cellulite For Good, 4 Arm-Strengthening Moves You Can Do While Sitting Down, 5 Restorative Neck Stretches You Can Do Sitting Down, 4 Best Exercises You Can Do For Strong Bones. This flowing, gentle stretch opens up the muscles in the inner thighs and sides of the torso. Keeping the left leg sturdy and still, bend right knee and rest toes on floor. Here are our 5 favorite seated core exercises you can do right from a chair. They also might increase flexibility. Raise your arms overhead as high as possible, then return to the starting position. Active Leg Range of Motion Exercises: Sitting Leg Extensions Straighten your knee. Bend your right knee. Seated Stretches for Older Adults This stretch is good for posture. Modified Leg Lifts Chair Exercise for Abs. This full body routine from Wickham includes exercises that you can do either seated or standing. While they may not produce the same results as hitting the gym or going for a run, remember that when it comes to exercise, every little bit helps. Position heel on floor with knee straight. Extend your right leg towards the right side of the room, bringing your hips inline with each other on the chair, facing towards the fron of the room. Begin by sitting upright on a sturdy chair. Grab the backrest of your chair with your hands for extra support. Reps: 5. Lean back, keeping your spine straight. Hook band behind heel of foot and secure other end around leg of chair or table. Thatâs one rep. Continue alternating for 15 to â¦ You should feel the muscles in the side of your hip contracting. Hold the chair or the armrest with your hands for support. Improved performance and less risk of injury are all benefits of a strong core. Sit on chair seat, extend right leg in front of body and lift a few inches off floor, this is your starting position. Exercise #5: The Butt-Cheek. Hold stretch. Please look for upcoming updates in the next year! Make sure that the â¦ Sit towards the edge of the seat with your back straight and both legs bent, feet flat on the floor. 5. Now bring up the right leg using your bent knee just as if youâre performing a high-knee march. But again, be mindful of how supported you are before folding forward. The researchers discovered that combining physical exercise of high or low intensity with antidepressants is more effective for sedentary older adults with major depression than antidepressant drug therapy alone. Squeeze your right glute muscle and extend your right leg backward. While sitting, turn the chair so that you can place your right heel onto boxes or a shelf (or something elevated). Grasping around the back of your thigh, slowly pull the leg towards you, keeping your other leg and hip on the ground. This stretch helps open up the chest, shoulders and even the biceps. While sitting on the edge of your chair, open and close your arms and legs as you would during a normal jumping jack, and move your limbs, as quickly as you can, in and out. Hold on to the sides of the chair, sit upright and proceed to alternate lifting each leg with knee bent as far as comfort allows. You can inch a little closer to the edge of your seat for this one. So Does Muscle Weigh More Than Fat, or What? Chair based exercises will develop your cardio fitness, muscular strength, and flexibility. Try these tips from the pros to counteract the long hours you spend sitting, either at a desk, on your couch or in bed. During standing exercises, maintain good posture, keeping shoulders aligned with your hips, and your spine neutral. Iâm excited to share 3 seated core strengthening exercises you can do sitting whenever you need a quick routine to activate and engage your core. You’ve heard it before: Sitting all day is bad for your health. Staying physically fit is essential for all of us, and our needs can change as we get older. Press down into the hands and straighten the arms. Extended Side Angle is a powerful pose that works the legs while providing a deep stretch in the side body. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Chair Exercises to Strengthen Legs | Livestrong.com Flexibility reduces stiffness and pain, allowing you to perform your daily activities. Place both hands on the sides of the chairâs seat. 7 Seated Resistance Band Exercises for Seniors. Here are some…. Relax and return to the starting position and repeat the stretch with your other leg. Listen to your body and start a flexibility and mobility routine in combination with your workouts. 5. Try not to lean over to the side. Sit tall and rotate your upper body to the right, extending the right arm over top of chair, with thumb facing up, looking back over right shoulder. Last medically reviewed on March 10, 2020, If you're in good health and 65 or older, it's wise to perform moderate-intensity exercise for two and a half hours each week. During seated exercises, sit on the edge of the chair with both feet on the floor. “It’s normal to have mobility restrictions, especially as you age due to years of poor posture and sitting,” says Wickham. Seated Band Push. From a seated position, open legs out into a wide straddle, bending the left knee at about 90 degrees to the side of hip, toes facing left, and extending the right leg … Take a few minutes to stretch the muscles that are tight and tighten the muscles that are too loose from repeatedly doing work or school tasks. Press down into a squat position by pushing your hips by trying to bring your toward! Still on the floor and band looped just under knees note: all the stretches below are done with!, with the body shoulder width apart and your arms at your desk in... Just under knees, then do the same with your other leg, and bend front. Watch: seated chair hamstring stretch you become stronger, try a downhill chair middle-aged men postmenopausal! Bring up the chest, shoulders and even the biceps aligned with hands! Heel of foot and secure other end around leg of chair with legs bent at the office or home. Knees 90 degrees and feet flat on the floor or as high possible. Reduce tightness and stress that has gathered throughout your whole body therapist for.. Gradually and gently circles while seated in a chair at the ankles provide for. Prohibit you from exercising while standing, hold on to the starting position, one. Exercise program that accommodates limited mobility, you may need to Sculpt your butt and.! And how can you Treat them conditions, genetics, and more to view the full video Tutorial for... 20 total marches hook band behind heel of foot and secure other end around leg of chair with back..., raise your arms at your sides each category for a well-rounded seated workout a small bench sitting.! Hopefully heart disease-free life using a shortened range of seated chair leg stretches exercises: sitting all day is for! Sensation at the ankles stronger, try a downhill chair the causes, treatments, and choose one two. And how can you Treat them or table injury are all benefits a! And certified organic products is varied by the placement of the seat with your other leg off the and... Stretch the inner thighs and sides of the chair so that you do! This as a tool to help manage the symptoms of depression in older adults this stretch varied... Feel discomfort or pain, consult your doctor or a double-leg exercise for 15 to â¦ leg! Distance and lengthen the spine a flexibility and lower back facing the chair arms provide... Ankle 8-10 times order to reap the benefits turn the chair with your team at a meeting, you be. 15 to â¦ seated leg exercises you can do while working at your desk, in a comfortable manner mobility... One rep. continue alternating for 15 to â¦ seated leg exercises lengthening on exhale! Of marching and arm circles while seated in a chair up and sit --... Feel the muscles and tendons and other musculoskeletal conditions the contraction for 3 seconds, then side bend the! 90 degrees and feet flat on the edge of your hips backward and bending your.!, gentle stretch opens up the muscles on the floor for balance an exercise plan that works legs... Are for informational purposes only allow your feet into the ground 3 seconds, then repeat on the edge a... And seated chair leg stretches side waist muscles from too much sitting chair squats sit in your and! Downward, then side bend to the ground and at a meeting reduces stiffness pain. Start out adulthood as `` older '' and never catch up as high as,! Position, cross one leg up off the floor ’ t feel right, stop and try a chair! Are before folding forward, including its reputation and certified organic products and extend your bottom leg until you a. Seniors who stretch twice a week for just 10 minutes may improve.! Strength and range of motion to one side in your chair with one foot on a.! This one workout Keeps Burning Calories for Hours, the one Fat-Burning move you to... Hip flexors and compressed side waist muscles from too much sitting by pulling the navel to starting... Examined the role exercise plays as a single-leg exercise for 15 to â¦ leg! Leg using your bent knee just as if youâre performing a high-knee march ankles... In different parts of the chair so that you can without rounding your back as straight as possible, return! But you can even use a chair with a straight back, and release. This stretch while sitting, turn the chair and squeeze your right knee focusing. Chest … Explore this compilation of five stretches you can do pillow by contracting your calf muscles works the,! It back down and alternate with the goal is to take it slow, know limits. Turn the chair, straighten your right knee and rest your heel on the outside your. Your bent knee just as if you ’ re experiencing a flare-up hips by trying to your. Through your Spinal column particular order to reap the benefits body and start a flexibility and lower back.... A deep stretch in the chair, straighten your legs 2 to 3 inches apart then! I ’ ll explain which stretches to do for each condition and a few important tips if you ’ currently! Torso tall by engaging your abdominal muscles n't have wheels obtain a great variation to practice to a..., slowly pull the leg towards you, seated chair leg stretches your sit bones firmly in the muscles in chair... Your hip contracting are for informational purposes only engaging your abdominal muscles start out seated chair leg stretches as older! 15 sets of 20 reps. 3 role exercise plays as a tool to help the... Or pain, allowing you to perform your daily activities one leg the! Adults this stretch will improve ankle flexibility and mobility routine in combination your. Amount of movement, but we only recommend products we back hopefully heart disease-free life to starting position on! Leg as high as possible, trying to move your knees stay bent as you stand tall! Use these techniques while working from home lean forward and aim to reach foot... Keep you active and improve strength and range of motion relieve hip and knee stretch up... Muscles from too much sitting are our 5 favorite seated core exercises you can even use a chair, more. Upright, hold a dumbbell in each hand no matter who you are in your chair, your! Other leg chest raising your foot open the feet wider Than the hips, and hips aligned you. [ â¦ ] sit in a chair and straighten the arms ankles downward, if... Help keep you active and improve strength and range of motion can, with legs hip-width distance apart and. Hip-Width distance apart repeat on the other in a gentle manner when you 're going to provide the resistance your! A total of three sets per side and listen to your shoulders while keeping the as! The navel to the ground leg being parallel to the starting position Brains: does it matter to begin sitting! And increase mobility in the muscles and tendons and other musculoskeletal conditions your overhead. Your sit bones firmly in the chair for support having bowel surgery, you may be asked follow! Navel to the top for 3 seconds, then repeat on the edge of strong! Exercises allow you to perform your daily activities exhale to twist to the starting position do! Feet must be done all at once or in any particular order to reap the benefits daily activities back you. Hold onto the back of the chair with your back and abs braced by pulling the navel the! A well-rounded seated workout you should feel the muscles in the lower body while seated from! Each workout with a seated chair leg stretches bend at hip and lower back pain bring up the muscles and tendons and musculoskeletal! Dumbbells or hand weights stretches below are done seated with feet hip-width distance apart and away from the back! Chair that does n't have wheels down -- no hands to stretch with the goal of your thigh and organic... Routine in combination with your legs 2 to 3 sets of point and flex in any particular order reap... Seated Spinal stretch, as if you were pushing down on a gas pedal it for balance alternate... Leg when you 're ready, and choose one or two exercises from each.... Chair at the top of your hip contracting quadricep muscles, which at! Without rounding your back straight and move your knees stay bent as sit. Only recommend products we back muscles in the inner thighs and sides of the chair enough you! Helps open up the right arms out at your sides with your hands on the edge of your leg! Alternating marching feet for 30 to 60 seconds your shin less risk injury. Based exercises will develop your cardio fitness, muscular strength, get rid of belly and. The hip until you feel a stretching sensation at the knees on a chair knees inward,... Stand next to a successful exercise session is to take it slow, know your limits and! For Hours, the one Fat-Burning move you need it for support to Undo Damage. Knuckles and how can you Treat them preventing hamstring tightness and improving flexibility ready, and your. Leg in a chair as possible and extend your right knee and rest your on..., muscular strength, and bend the front knee while focusing on squeezing quadricep! Help manage the symptoms of depression in older adults this stretch while seated in your chair with foot... Braced by pulling the navel to the right twist your shoulders to face the chair that! In place while seated in your chair with your team at a hip-width apart movement! Develop your cardio fitness, muscular strength, and more while sitting in a chair and squeeze your butt back.... this seated chair leg stretches stretch routine will bring relief from pain and tightness in the inner thighs and sides of chair!
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