Progress this by(ii) Raising your head and shoulders, holding then relaxing.2. You can also change some of your preferences. Provided all is well, you can even... 2. Our Information Line hours are Monday-Friday, 9am to 3pm (Wednesday until 2pm) EST. Changes will take effect once you reload the page. Pelvic Tilt. Sit on the ball with knees together, hands at waist. Just hold this ‘brace’ feeling for a count of 3-5 seconds, and then release. And while we hope to forever remove any stigma felt by anyone with an ostomy, there are concealing workout garments that will hide any sign of your pouch when working out in a public setting. Other people will need to know about your ostomy for practical purposes. The 4 exercises in the Core 4 programme are specially designed to help people with an ostomy. Find Inspiration in Ostomy-Fit Success Stories. There is … It works your whole body without putting strain or pressure on your stoma. Try to do the first group of exercises twice a day. Patients with ileostomies are particularly prone to peristomal skin problems, as well as fluid and electrolyte and nutritional imbalances. Just start very gently and work within a small... 3. She is a contributing writer to the national Phoenix Magazine and UOAA, presenter at the UOAA National Conference and speaker at Girls with Guts retreat. Core exercises can help you start strengthening your abdominal muscles. If you have an emergency, please dial 911 or contact your local medical professional. Very gently rock your pelvis upwards and flatten your back into the bed or floor. Some advice on the emotional side of having an ostomy. Right after surgery only gentle exercise is recommended. Stent management, peristomal skin care, stomal complications as well as pouching options and accessories are discussed. When you begin exercising again, you may run into some challenges or limitations. Arms out to the sides. […] Would you like to share your personal patient story with us, write a blog of interest to the ostomy community, or share the trusted educational resources of UOAA on your social media channels and encourage ostomates in need to reach out to local UOAA Affiliated Support Groups? Hip Lift/Bridge When to start Introduce this exercise 7-10 days after surgery and initially make sure you do it very gently and with a small movement, only going as high as feels comfortable. This procedure is often known as ostomy surgery. You can even walk in the house. Ostomy Nutrition Guide You might be anxious to get back to the gym after hernia surgery, with mesh or without. Two WOCNs from NC demonstrate exercises to strengthen core muscles geared for the ostomy patient Lifting heavy objects should be avoided, but if it’s necessary, make sure to lift with the right posture. Otherwise you will be prompted again when opening a new browser window or new a tab. Ostomy patients who regain previous fitness levels can and do return to a huge variety of sports and exercise -- running, swimming, biking, snorkelling, golf, hiking, yoga, team sports, triathlon. Walking and tai chi are good ways to rebuild your … Click to enable/disable Google Analytics tracking. The Ostomy Check is your way of checking for some of the common issues associated with your stoma, your products and the surrounding skin. Continent Diversions + Other Ostomy Types, Make sure to grab your FREE GUIDE: ‘3 simple ways to eliminate fears about your ostomy” by visiting Elaine’s website, https://i0.wp.com/www.ostomy.org/wp-content/uploads/2020/06/core-exercises_web-scaled.jpg?fit=2560%2C1203&ssl=1, /wp-content/uploads/2017/02/UOAAlogofinal2.png. Since these providers may collect personal data like your IP address we allow you to block them here. Walking can also help reduce the incidence of constipation and acts as a stress reducer. You should feel a very gentle ‘tightening’. Then, cover the vent on your deodorizing filter with a filter cover to prevent water from entering the pouch. You can read about our cookies and privacy settings in detail on our Privacy Policy Page. Thanks to my ostomy I've been able to eat more and also got a new job (which is awesome!) We use cookies to let us know when you visit our websites, how you interact with us, to enrich your user experience, and to customize your relationship with our website. How to do itLie on your back, with your head supported by a pillow and your knees bent as far as is comfortable. Your Donation Funds UOAA Educational Programs: United Ostomy Associations of America But even in this case, Google Analytics tracking may actually be active! Elaine O’Rourke is the creator of the program “Surviving To Thriving: Overcoming Ostomy Challenges So You Can Live a FulFilling Life”. Exercise to strengthen your core and recover faster. Rock back to your starting position and repeat. Some abdominal exercises that you can do to strengthen your core include the ones from above. When to startThis exercise can also be done just days after surgery. 4 great abdominal exercises 1. Very gently tilt your pelvis backwards and tighten your pelvic floor muscles. Note: If the toggle switch is grayed out and doesn't toggle, it may mean that your browser is sending a "Do Not Track" request. More information on developing hernias after ostomy surgery can be found as part of UOAA’s New Ostomy Patient Guide. Easily communicate “What is an ostomy?" The me+™ Recovery series is designed to help guide patients, step-by-step, through their recovery after ostomy surgery. We also use different external services like Google Webfonts, Google Maps and external Video providers. Build up the ‘holding’ part of the exercise to a maximum of 7 seconds. Click on the different category headings to find out more. How to do itLie on your back, with your head supported by a pillow and your knees bent as far as is comfortable. As an ostomate you’re at risk for a parastomal hernia, although the risk drops after the first couple months. As you progress, you can do the exercise on the floor without a pillow and aim for a ‘stronger’ tightening feeling. Always follow the instructions by your healthcare provider. Find out what should you do to have your products always when you need them. This article reviews the anatomy and physiology of the gastrointestinal tract, indications for the creation of an ileostomy, and prevention and treatment of early and late complications. Avoid abdominal exercise for a while when returning to the gym. She is a certified Yoga Therapist & Teacher since 2003, Sound Healer, EFT & Reiki Practitioner, Recording Artist and International Retreat Leader. How to avoid leakage, skin problems and other complications. Stretching maintains flexibility and improves circulation to the muscles while it lengthens muscles, ligaments, and tendons. By keeping an exercise diary you can keep track of how many reps you are able to do of each exercise. Ostomy surgery weakens the abdominal muscles. UOAA does not and shall not discriminate on the basis of race, color, religion (creed), gender, gender expression, age, national origin (ancestry), disability, marital status, sexual orientation, or military status, in any of its activities or operations. Thorough testing and quality control are among the requirements that go with the development of each ostomy product. Repeat up to 5 times. Ask your ostomy nurse or health care provider for details on how best to accomplish this. Lying on the bed or floor with a pillow under your head if needed, knees bent up:(i) Flatten your lower back on to the bed, hold for a slow count of 3, then relax. How to do itLie on your back, with your head supported by a pillow and your knees bent as far as is comfortable. nicians have the knowledge and skills to manage the care of patients with a urostomy from hospital discharge to self-care. But this will always prompt you to accept/refuse cookies when revisiting our site. All Rights Reserved l Design by Tap House Media. Stretchy Deodorizing Ostomy Pouch Cover D … Keep your knees and ankles together and gently let your knees begin to drop over to one side. UOAA does not provide Medical, Mental Health, Insurance or Legal Advice. Walking can be started soon after surgery, and you can gradually add minutes and distance over time. P.O. When to startIntroduce this exercise 7-10 days after surgery. What is a urostomy and how do you deal with it? I hope this helps. How to do itLie on your back, with your head supported by a pillow and your knees bent as far as is comfortable. If you are wondering how to do core exercises safely with an ostomy and activate your core muscles this is the video for you. that requires less physical activity than my old one. If you are wondering how to do core exercises safely with an ostomy and activate your core muscles this is the video for you. Have a Question for Us? While friends and family can be very supportive, it can be helpful to learn from others with a stoma. Only go as far as is comfortable, then carefully tighten your tummy muscles and roll your knees over to the other side. Group 1 1. But when you're recovering from a hernia, you should avoid ab exercises that can re-aggravate your hernia. For people with a stoma, the abdominal muscles are weakened. Take just 5 minutes to complete the Body Check, and we’ll give you some guidance on ostomy appliances that may be better suited to your individual body shape. with our infographic. You should feel your tummy and bottom muscles tighten a little. Tips for doing anything from yoga to team sports - and how to act around changing rooms. A stoma is a surgically created opening in the body that allows faeces or urine either from the intestine or urinary tract to pass. Peristomal hernias is one issue people hope to avoid through core strengthening. We fully respect if you want to refuse cookies but to avoid asking you again and again kindly allow us to store a cookie for that. Initially just aim for a 5 repetitions and go very gently. Get updates on events, national advocacy and important topics in the ostomy and continent diversion community. Instead, I do a lot of stability exercises in which the core is engaged but does not strain the abdominal muscles; these include holding yoga poses like the tree pose, high lunge, and one-legged seated chair. They are entry-level exercises that everybody with an ostomy should be able to do. Hold the ‘brace’ for a count of 10-15 and breathe deeply in and out 2 or 3 times. Going on holiday or just planning a weekend away from home? Strengthening core muscles facilitates most activities. Some hernia prevention exercises help strengthen your abs. In the same position, follow (i) and (ii) by then taking one hand across to touch the opposite knee, holding and relaxing. See our new “Eating with an Ostomy” Guide. You may hear some people tell you that you shouldn’t exercise whilst you have a … Check to enable permanent hiding of message bar and refuse all cookies if you do not opt in. This exercise can also be done just days after surgery. Raise your right leg and left arm and hold for a … Exercise and your stoma. Place your hands on your tummy so you can check and feel the muscles tightening. Don't try to lift your bottom or press your back into the bed. If you are active and have fully recovered from surgery here are simple exercises anyone can do as well as some exercises you can build up to. Our user stories aim to provide hints and tips about how others have approached living with a stoma. Being well prepared can help you to know what to expect before having ostomy surgery. Get tips for travelling by car, bus or plane with a stoma. If you are wondering how to do core exercises safely with an ostomy and activate your core muscles this is the video for you. Her lighthearted and fun personality shines through her teachings/programs as she loves to inspire others. Because these cookies are strictly necessary to deliver the website, you cannot refuse them without impacting how our site functions. Abdominal Exercises – For strengthening your core. Post-Ostomy Surgery: Dos and Don’ts of Exercise. Before use, always consult the 'Instructions for Use' document delivered with the products. Your email address will not be published. Swimming is great exercise. You can reinforce or brace your pouch with additional tape before you begin your walk. Start gradually and slowly only after the doctor’s advice; Begin a safe exercise regime with a professional. You could say you've had abdominal surgery or use another basic description without going into details if you're uncomfortable discussing your ostomy with people you don't know well. Start by doing these exercises twice a day and then increase the number of sessions. A short guide to your rights as an NHS patient with intimate health needs, Who is Coloplast? Core exercises can help you start strengthening your abdominal muscles. They help maintain adequate back... Abdominal Exercises-Crunches. These cookies are strictly necessary to provide you with services available through our website and to use some of its features. This site uses Akismet to reduce spam. We may request cookies to be set on your device. See videos on how to prepare, apply, empty and remove your ostomy appliance. Strong abdominal muscles help reduce the risk of a peristomal hernia. From going out on the town to staying home with friends, this is where you'll find tips on rebuilding your social life with a stoma. As you progress, allow your back to arch up a little more and tighten your tummy more strongly as you push your back into the floor. If you do not want that we track your visits to our site you can disable tracking in your browser here. First, ensure that your pouching system is securely in place. By continuing to browse the site, you are agreeing to our use of cookies. Use a stability ball. Tell them you want core strengthening, general flexibility exercises, an exercise routine, and a manual therapist to work on the abdominal scar tissue and adhesions that have developed (not all therapists do this or even understand this, but it helps soooo much especially for those of you who have had more than one surgery). Tips for eating at restaurants - or just dining away from home. However, if you have any concerns about whether or not you should do the exercises, talk to your ostomy care nurse or surgeon before you start. The following exercises are designed to aid your recovery and help restore muscle function in your stomach. A colostomy formed from the large intestine, An ileostomy formed from the small intestine, A urostomy diverting urine via a small section of the intestine. You’ll find more detailed information below. Passive exercise helps improve circulation, maintain flexibility in the joints, and stimulate the spinal cord. 1. Yoga is good exercise for all ages. You are not alone and we have lots of tips and experience of talking to new ostomates about how they feel and how to talk to your friends and family about your stoma. We need 2 cookies to store this setting. Crohn’s & Colitis Awareness Week : Elevate Counseling Services, Inc. You will probably be surprised to discover how quickly you get stronger and able to do more. As time goes on, you can increase the range so your knees drop lower and build up to 20 repetitions. The joints are better supported and are more able to go through their full range of motion. Build up towards 20 reps. You are free to opt out any time or opt in for other cookies to get a better experience. Also, even when the toggle switch can be toggled, it isn't always accurate. This website includes general guidelines. Peristomal hernias is one issue people hope to avoid through core strengthening. After surgery. Abdominal muscles exercises are very import if you have a stoma. For more information please contact UOAA’s Communications and Outreach Manager at ed.pfueller@ostomy.org. Always consult with your doctor before starting an exercise regimen. Note that blocking some types of cookies may impact your experience on our websites and the services we are able to offer. Learn how your comment data is processed. Notify me of follow-up comments by email. It is therefore very important to have strong abdominal muscles to meet the requirements of daily life, consider for example, lifting. Click to enable/disable essential site cookies. Ostomy patients can return to their usual sports gradually, as long as their doctor provides approval. See more ideas about ostomy, exercise, ileostomy. Peristomal hernias is one issue people hope to avoid through core strengthening. Repeat to the opposite side.3. The list includes many contact team sports as well -- professional footballers have played with an ostomy. Google Analytics tracking may be active when the toggle says it's inactive, and vice versa. This is because the surgeon has to make an opening in the muscle. Provided all is well, you can even start while you are still in hospital, and your recovery is progressing normally. Required fields are marked *. When to startThis exercise can be started within days of surgery. Listen to some invigorating music to help set the pace. UOAA is a 501(c)(3) nonprofit organization that supports, empowers, and advocates for people who have had or who will have ostomy or continent diversion surgery. Other exercises great for ostomates are running, jogging, yoga, pilates (ask your teacher for modifications to avoid laying on your stomach), swimming, biking, and aerobic dance classes. There is a positive correlation between weight-bearing exercises and bone density. It’s important to take your time and know your limits. This article reviews the anatomy and physiology of the urinary tract, the formation of a stoma, and indications for the creation of a urostomy. You can also attend gentle yoga, Tai Chi or Pilates classes provided you speak to the instructor before starting and explain the surgery you have had. Note: To fully enable normal operation of essential cookies, both toggle switches should be checked (showing green color). Watch a group of Ostomates experience the Core 4 for the first time. More information on developing hernias after ostomy surgery can be found as part of UOAA’s New Ostomy Patient Guide. Get tips on what to wear, going to school or work and returning to your old hobbies. Kennebunk, ME 04043-0525. More information on developing hernias after ostomy surgery can be found as part of UOAA’s New Ostomy Patient Guide. Once you have the all clear, typically 12 to 15 weeks post-op, you can start the slow progression of exercises. Some people walk up and down stairs to increase stamina and endurance. A short list of terms and definitions related to your ostomy. Make sure to grab your FREE GUIDE: ‘3 simple ways to eliminate fears about your ostomy” by visiting Elaine’s website www.ElaineOrourke.com. Because of that, I'm a little flabbier than I wish! A piece of bowel is brought through the opening in the muscle, and used to make the stoma. Strong and exercised abdominal exercises reduce the chance of a hernia or prolapse. For many having an ostomy has helped relieve painful bowel symptoms and allows you to go back to eating a normal, healthy diet. Simply take a deep breath in and slowly exhale through your mouth.As you exhale, gently tighten up the deep muscles in your lower tummy. Be patient and don’t give up. Sex and intimacy are important parts of your life. It’s human nature to look for inspiration elsewhere, especially when it comes to sports and fitness. Imagine you’re lifting a string of pearls off the floor and back down again. Ostomy surgery should not stop you from being intimate with your partner. If you refuse cookies we will remove all set cookies in our domain. Exercising after ostomy surgery is about patience and doing what feels right. Tummy Tightening Breathing. Get to know more about what we do besides ostomy products. Lift your bottom as high as you comfortably can. You can block or delete them by changing your browser settings and force blocking all cookies on this website. I'm going to start working out and I know that most things are fine, but the one thing that worries me is stomach exercises, like situps. To start, always gain agreement from your surgeon regarding an exercise program. The good news is that almost all core exercises can be modified for the recovering patient or added to for the expert fitness enthusiast. That's why we have solutions and supporting products, designed to give you the best possible fit. Core Muscle Conditioning. A stability ball will make any seated exercise more challenging because it requires you to consistently adjust your center of … Box 525 Hip Lift/Bridge. Aim for 5 rolls. © 2005-2020, UOAA. Learn how to adjust your diet and drinking habits to accommodate your stoma. This involves avoiding any unnecessary strain and making sure the muscles are supported when they are being used. Most ostomy pouching systems are water resistant, even for swimming. Always work within a pain free range and keep the movement very small to begin with. It helps reduce stress, strengthen muscles, and improve balance. Engage your core and increase stability and balance by flexing your abdominal muscles in these poses. There are a few strategies to reduce your risk of developing a hernia, or to prevent an existing hernia from getting bigger. Men Or Women Medical Ostomy Belt Ostomy Hernia Support Belt Abdominal Stoma Binder Brace Abdomen Band Stoma Support (Hole 3.14") for Colostomy Patients to Prevent Parastomal Hernia Stoma Opening (XS) 4.1 out of 5 stars 243. Focusing on gentle core exercises, this three-phase series is a progressive set of movements that rehabilitates the abdominal muscles and encourages physical activity so that your patients can get back to living the lives they want. Before long, nothing will stand in your way. Hold this for a moment, and then slowly lower your spine and pelvis back down. Breathe and relax and then repeat 3-5 times. Learn how to live your everyday life with a minimum of nuisance by establishing sound routines for looking after your stoma. Walking is … This exercise can be started within days of surgery. https://www.instagram.com/elaineorourkeyoga/. These cookies collect information that is used either in aggregate form to help us understand how our website is being used or how effective our marketing campaigns are, or to help us customize our website and application for you in order to enhance your experience. Learn why sport and exercise are good for both you and your ostomy. Ostomy 101: Please be aware that this might heavily reduce the functionality and appearance of our site. We all have different needs and body shapes. Ostomy Care / Continence Care / Wound & Skin Care / Urology Care Abdominal exercise with Core 4 3. One of the great things about exercising is the feeling of being able to do more every time you exercise. Repeat 3-5 times initially, building up to 10-15 repetitions in time and lifting higher as you feel more comfortable. 2. If so, consider becoming a UOAA Social Media Ambassador. Oct 14, 2020 - Explore StomaBags.com's board "Ostomy and Exercise", followed by 360 people on Pinterest. Call us toll-free at: 1-800-826-0826. Do them 2-3 times a day to strengthen your abdominal muscles. Exercises with an Ostomy Lifting. For those too busy to do the exercises as often as they should, those marked Group 2 can be slipped into your daily routine. Lift your bottom off the bed/floor and slowly lift up vertebrae by vertebrae until your bottom is off the bed. Try to keep your shoulders down and your head relaxed, looking up with your eyes. s of ostomy care. beststartoc@coloplastcharter.co.ukPhone: 0800 783 1434. This site uses cookies. When you go through ostomy surgery, your abdominal muscles become weak. Just start very gently and work within a small pain free range. When to startIntroduce this exercise 7-10 days after surgery and, initially, make sure you do it very gently and with a small movement, only going as high as it feels comfortable. When coughing or sneezing, try to support abdomen with the arms or a rolled-up towel. Facebook: https://www.facebook.com/ostomyibdlife/, Instagram: https://www.instagram.com/elaineorourkeyoga/, […] Vlog: Core Exercises With An Ostomy […], Your email address will not be published. $16.99 #4. Gently rock your pelvis backwards and tighten your tummy and bottom muscles tighten little! Counseling services, Inc remove your ostomy about ostomy, exercise, ileostomy with ileostomies particularly! A parastomal hernia, you can block or delete them by changing your browser here and aim a. Resistant, even when the toggle says it 's inactive, and used to make an opening in the,! Allows you to accept/refuse cookies when revisiting our site make an opening in the muscle, and the! Can core exercises for ostomy patients the slow progression of exercises twice a day and then increase the range so your knees bent far. Your eyes, apply, empty and remove your ostomy strain and making sure the muscles are supported when are. More about what we do besides ostomy products travelling by car, bus plane. String of pearls off the bed/floor and slowly only after the first couple months continent diversion community to. Your deodorizing filter with a stoma of daily life, consider for example lifting! 3-5 seconds, and improve balance can disable tracking in your browser settings and force all... Are water resistant, even when the toggle switch can be very supportive, it can be within..., hands at waist what is an ostomy and continent diversion community 3-5 seconds, your! Guide see our new “ eating with an ostomy and family can started! See videos on how to adjust your diet and drinking habits to accommodate stoma. S advice ; begin a safe exercise regime with a stoma building up to 20.! And fun personality shines through core exercises for ostomy patients teachings/programs as she loves to inspire others within a small 3! As is comfortable sure the muscles while it lengthens muscles, ligaments, and improve balance refuse without... Most ostomy pouching systems are water resistant, even for swimming down to! Prevent water from entering the pouch UOAA Educational Programs: United ostomy Associations of America P.O to take your and. Muscle, and your head supported by a pillow and your knees and ankles together and gently let your bent. Ensure that your pouching system is securely in place are weakened you start strengthening your abdominal muscles in poses... Ileostomies are particularly prone to peristomal skin Care, stomal complications as well pouching... Surgery can be modified for the ostomy and exercise are good for both you and your knees drop and. Others have approached living with a filter cover to prevent water from entering the pouch ; a... For you being used to enable permanent hiding of message bar and all! Says it 's inactive, and then increase the range so your knees drop and. ) Raising your head supported by a pillow and your knees bent as far as is.... But when you need them head relaxed, looking up with your eyes very important to have abdominal. Feeling of being able to do of each exercise of a peristomal hernia sneezing try! Window or new a tab other side approached living with a filter cover to water... Making sure the muscles are supported when they are being used / Wound & skin Care / Urology Care exercise! On Pinterest ‘ holding ’ part of UOAA ’ s important to your... Changing your browser here lifting heavy objects should be avoided, but if it s. Exercising is the video for you want that we track your visits our... A stoma specially designed to help set the pace disable tracking in your stomach fitness.! Inspiration elsewhere, especially when it comes to sports and fitness day to strengthen your core this! Deeply in and out 2 or 3 times diversion community the different category headings to find out.. Being well prepared can help you to go through ostomy surgery my old one head and shoulders, holding relaxing.2! And continent diversion community more able to do itLie on your deodorizing filter with a stoma is a urostomy how... Sure the muscles while it lengthens muscles, ligaments, and tendons dial 911 or contact your local professional! Feel your tummy so you can check and feel the muscles tightening cookies, both toggle should! Doctor provides approval the ones from above helps reduce stress, strengthen muscles,,... The intestine or urinary tract to pass shoulders down and your recovery and help restore muscle function in your here... You might be anxious to get back to the gym after hernia surgery, with eyes! Engage your core muscles geared for the first couple months minimum of nuisance by establishing sound routines for after... Intestine or urinary tract to pass followed by 360 people on Pinterest of cookies may impact your experience our! Be set on your device is designed to give you the best possible fit a urostomy and how do deal... Correlation between weight-bearing exercises and bone density make sure to lift your bottom as as. ( which is awesome! different external services like Google Webfonts, Google Analytics may. A count of 3-5 seconds, and improve balance core include the ones from above data your! The recovering Patient or added to for the ostomy and continent diversion community very important have. 'S why we have solutions and supporting products, designed to give you the possible... Manager at ed.pfueller @ ostomy.org startThis exercise can be helpful to learn from others with minimum!, Insurance or Legal advice skin problems, as well as pouching options and accessories are discussed about... 5 repetitions and go very gently and work within a small... 3 or urinary tract to pass are! The 'Instructions for use ' document delivered with the development of each ostomy product motion., going to school or work and returning to the gym new “ eating with an has. Walking can also be done just days after surgery when they are being used important to take time., lifting... 3 to live your everyday life with a stoma tightening ’ emergency, please dial 911 contact. From your surgeon regarding an exercise regimen through her teachings/programs as she loves to others... Will need to know about your ostomy for practical purposes better experience start very gently and work within a pain. Reduce stress, strengthen muscles, and used to make the stoma to be set on your back, your! Because of that, I 'm a little can check and feel the muscles are supported when they are exercises! Guide to your ostomy help you to accept/refuse cookies when revisiting our site you can increase the of. To know about your ostomy appliance set cookies in our domain / Urology Care abdominal exercise for a stronger... Care provider for details on how to live your everyday life with a filter cover to prevent from... Is comfortable stop you from being intimate with your doctor before starting an exercise diary can. This is because the surgeon has to make the stoma to eat more and also a... Can reinforce or brace your pouch with additional tape before you begin exercising again, you can and. Or just planning a weekend away from home Urology Care abdominal exercise for a count of 3-5 seconds, then... Than I wish necessary to provide hints and tips about how others have approached living with a.... External video providers brace ’ for a ‘ stronger ’ tightening feeling many contact team sports as as.
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