opposite arm leg extension exercise

Lift your right arm and left leg 1 to 2 inches, or as high as you can. This article explains whether it's best to have a protein shake before or after your, VO max is a good benchmark for measuring your aerobic fitness levels. Core stability and strength are important for exercise, fitness and all aspects of physical life. Some videos even have dubs in other languages! Once youre comfortable with a basic back extension, try the superman stretch. Continue until your right shinbone lines up with your right foot. High intensity interval training (HIIT) involves short bursts of intense exercise alternated with recovery periods. 2023 Easy Health Options, Arm and leg extensions for core stability and strength, What your doctor wont tell you about your chronic disease. In this case, less is more in terms of resistance. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Healthline Media does not provide medical advice, diagnosis, or treatment. Reflects on His Legal Issues in Dubai. 2023 Healthline Media LLC. As an Amazon Associate, Easy Health Options may earn from qualifying purchases. In order to view the video, please allow Manage Cookies. This makes a straight line from finger tips to ankle. Visit an expert if you have knee, leg, or hip issues. Vargo K. (2018). Lie face down (prone) on the floor. (2014). Plus, its not very convenient because you need a special machine. But its hard not to! Avoid this exercise after the first trimester of pregnancy. There are six main ways to train the core: flexion (crunch), lateral flexion (side bend), rotation (twisting), anti-extension (plank), anti-lateral flexion (side plank), and anti-rotation (Palof press). She also created her own online training program, the TL Method. Slowly come back down. Using the back extension bench [Video file]. Your information has been successfully processed! Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. See additional information. Any links on this web site to web sites operated by third parties are provided for your convenience only. Pull your shoulders down. Squeeze a physioball between the forearms and knees while performing the exercise. Slowly raise one hand and the opposite leg at the same time. (2017). This will take the focus off your core and distribute the focus to your legs. Thank you for signing up. doi:10.1177/1941738113481200, Hwang YI, Park DJ. Should You Have a Protein Shake Before or After Your Workout? 2023 Dotdash Media, Inc. All rights reserved. Additionally, alternative exercises reduce the risk of injury because theyre less stressful on the knees. Lie on your back with both knees bent upright and both feet flat on the floor (called the hook lying position). Its an excellent move for strengthening your quadriceps, which are in the front of your upper legs. Keep your right knee over your right ankle. Grasp your shins or ankles. McCall P. (2014). This exercise involves lifting opposite arms and legs at the same time. Consult with your healthcare professional to design an appropriate exercise prescription. Often this error is not a lack of strength, but a lack of focus on not arching or focusing too much on the arms/legs instead of keeping the core rock solid. That's one repetition. Bend your knees slightly and secure your feet, keeping them in line with your knees. Keeping your abs engaged and your knees straight, slowly lift one leg up backward. To make it harder, add an ankle weight to the foot you are lifting. Home Arm and leg extensions for core stability and strength. Extend your arms toward the floor. This variation is often called the bird-dog. While its tempting to arch your back as far as possible, this can add unnecessary strain on your lower back. We asked podiatrists to share their picks of. You can add a dumbbell once you get used to the movement. Inhale. Thank you, {{form.email}}, for signing up. Our 10-Minute Pilates DVD Is 20% Off Right Now! Thank you for signing up. Its also less stressful on the knees. When the Question: Opposing muscles in the body are referred to as agonist and antagonist muscle groups. Lift one arm straight out in front of you while kicking your opposite leg straight out behind you. .css-1pm21f6{display:block;font-family:AvantGarde,Helvetica,Arial,sans-serif;font-weight:normal;margin-bottom:0.3125rem;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-1pm21f6:hover{color:link-hover;}}@media(max-width: 48rem){.css-1pm21f6{font-size:1rem;line-height:1.3;}}@media(min-width: 40.625rem){.css-1pm21f6{font-size:1rem;line-height:1.3;}}@media(min-width: 64rem){.css-1pm21f6{font-size:1.125rem;line-height:1.3;}}Stretch Yourself Healthy Is on Sale on Amazon, Why and How to Start Lifting Light Weights, Denise Austins Easy 3-Move Over 50 Workout, Denise Austin Shares a Lower Body Workout, Denise Austin Demonstrates 3 Fat-Burning Moves. Place a yoga mat, or other supportive flat mat, onto the floor beneath you. After your five reps on each side, gentle go back to a kneeling position and sit up to rest. Face your toes forward. You can also lift your arms and legs as high as you can, but dont force it. Content is reviewed before publication and upon substantial updates. Side lunges, or lateral lunges, activate your butt, hips, and quads. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of a360media Fitness & Health Network. You dont need a leg press machine to strengthen your lower body. This error happens when the core and flexion muscles are not strong enough to anti-extend. This will often manifest itself by the ribs popping up. They can suggest the safest way to do these exercises. We avoid using tertiary references. The dead bug is a core exercise. Keep your back straight and your hips in a neutral position . Reverse lunges, like leg extensions, strengthen and tone your quads. A back extension bench, often called a back extension machine, uses gravity as resistance. Use a thicker band or move farther away from the anchor to make the band tighter if you want more of a challenge. Youll need a bench or box thats at knee-height or slightly lower. Place your elbows on the ground and slide your shoulders down. All rights reserved. It is also. How to do a perfect back extension [Video file]. Do this five time and then switch to the opposite side. Anatomy, bony pelvis and lower limb, thigh quadriceps muscle. Alternate 4-6 repetitions on each side. Lie face down on a mat with your arms stretched above your head (like Superman), Raise your right arm and left leg about 5 to 6 inches off the ground (or as far as you comfortably can), Use the same starting position lying on the mat face down with arms extended in front. This variation is an opportunity to work on hip flexor strength because when one leg straightens, the band will try to pull the other leg down as well. Learn how VO max is measured, how you can increase it, and its training, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Raise your arms 1 to 2 inches off the floor, lifting your chest up. These five alternative exercises will target your leg muscles without much equipment. All Fours Opposite Arm and Leg Extensions Purpose: To strengthen your abdominal muscles, low back and stabilize those areas. All rights reserved. What takes the dead bug to the next level, as compared to something like a plank, is the incorporation of moving the arms and legs while keeping the core braced. To perform a quadruped opposite arm leg extension: Get on all fours in quadruped. Back extensionYoure doing it wrong [Video file]. This exercise can also be done kneeling, for an additional challenge to back strength and stability. Rest both of your feet on the ground. Low back exercises like back extensions should be done slowly and under control. Comparison of lumbar multifidus thickness and perceived exertion during graded superman exercises with or without an abdominal drawing-in maneuver in young adults. Learn how to turn them on/off by watching this video. Stand with your feet hip-width apart. Slowly straighten your leg out ensuring it remains off the floor. Then repeat with the other side. Keep your shoulders away from your ears. As you extend your leg back make sure you squeeze your glutes for added stability. 6 super-effective squat variations you need to try. Extend your spine by lifting all limbs upward toward the ceiling, just off the floor. Hearst Magazine Media, Inc. All Rights Reserved. Onda Physio-Yoga. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Like a plank, the goal is to, Make sure the band is secure around the middle of your feet before starting the reps. Pilates Swimming exercise is the 24th of the Classical Mat exercises written by Joseph Pilates. 5 lunge variations for leaner legs. Contract your abdominal muscles to help keep your back flat and straight. Stand with your back to the bench. We must have stable abdominal, hip and lower back muscles because they do much to keep us upright, balanced and able to lift objects. It also engages the muscles in your: To challenge yourself, hold a kettlebell or dumbbell while doing squats. Each low-impact exercise includes written instructions to help you fine-tune your sciatica home exercise program. These exercises are fantastic for building your core strength while protecting your lower back from injury. (2016). Keep your head and neck neutral. The purpose of this muscle group is to extend your knees. Be gentle with your spine, dont push yourself hard while doing the exercises to avoid exacerbating your sciatic pain or creating a new injury. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. To do this move, youll need a dumbbell and a bench. Do this five time and then switch to the opposite side. We are not responsible for the content and performance of these web sites or for your transactions with them, and our inclusion of links to such web sites does not imply endorsement. Use of this content is at your sole risk. Relax. Description Come onto hands and knees with wrists directly under shoulders and knees under hips. When you can perform this exercise 10 times with tolerable pain, you can add arm movement with each leg extension: Extend the arm (opposite side from the leg) upward and outward in front of your body. Because of the simplicity of the exercise, many mistakes are made doing this exercise. This exercise can be done in different ways to meet your needs and level of skill. There are several ways to do these exercises. . Increase your number of repetitions and the length of time you hold the extended position. Push into your right foot to return to starting position. (2016). Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. Focus on keeping your lower back flat against the ground, build up a volume of repetitions, and progress when you feel very comfortable with the exercise. Keep your back straight and your hips in a neutral position. Sign up for our newsletter and get automatically notified when we post new face-meltingly rad articles. If you rock, try hard to gain control through contracting your abdominals. Lie on a mat on your stomach and straighten your legs behind you. Stretch Yourself Healthy Is on Sale on Amazon, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Arney J. Complete the desired number of reps and sets. Understanding how these affect your body can help you create your own. Do not let your leg or arm touch the ground, they should be hovering slightly off the ground. You build strength and muscle control by holding the hardest position. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Avoid overarching your back at the top of the movement. What takes the dead bug to the next level, as compared to something like a plank, is the incorporation of moving the arms and legs while keeping the core braced. Matt Tometz is a Sports Performance Coach and Sport Scientist out of Chicago. Lie on a mat on your stomach and straighten your legs behind you. Before trying a new exercise routine, consult your doctor first. It has been known to increase ab strength and can be an important part of a regular core strength regimen. The flexibility and ease of the exercise can also help you work smaller ab muscles that the usual core exercises do not. Next, get on all fours into a tabletop position. Pull your abdominal muscles in to curve your upper body up off the floor as you exhale. Next, use your hands to gently pull both knees toward your chest. The hamstrings and gluteus maximus also come into play while the muscles of the upper back (deltoids, trapezius, and splenius) stabilize the motion. Touch the floor. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, acefitness.org/education-and-resources/lifestyle/blog/3355/moves-that-put-the-fun-into-functional-training, acefitness.org/education-and-resources/professional/expert-articles/5121/10-pilates-moves-to-alleviate-back-pain, pdfs.semanticscholar.org/887d/127b9ef85db39a5e97c5f15f2515283b2560.pdf, acefitness.org/education-and-resources/lifestyle/exercise-library/9/supermans, ncbi.nlm.nih.gov/pmc/articles/PMC3944566/, 5 Strengthening Exercises for Lower Back Pain, The Best Exercises to Target the Gluteus Medius, 6 Types of Facial Exercises for Bells Palsy, The 14 Best Walking Shoes for Women, According to Podiatrists, Everything You Need to Know About NordicTrack Treadmills. Adjust the reps as your conditioning improves. The quadriceps are a group of muscles in the front and side of your thigh. This will prevent overextension and strain on your back. Back extensions can help you feel better by making these muscles stronger. Help me make great new videos! Repeat the movement on your opposite side. As you tighten your abdominal muscles, the amount of space between your pinky finger and thumb should get smaller. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); All Content Copyright Roman Fitness Systems 2019, There are six main ways to train the core: flexion (crunch), lateral flexion (side bend), rotation (twisting), anti-extension (plank), anti-lateral flexion (side plank), and anti-rotation (Palof press). Raise your right foot 1 or 2 inches off the floor. They can provide modifications based on your personal needs. Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account. If exercise increases your pain and/or causes nerve-related symptoms such as weakness, tingling sensations or numbness, stop and contact your doctor immediately. Tighten your core and extend one arm forward so that your shoulder is next to your ear. This 'Ninja Warrior' Will Help You Master Your First Pullup, Tips for Maximizing Life and Fitness from a Tech Exec and Top Athlete, WWEs Carmella talks Love, Heartbreak, and Motivation, Caesar Bacarella Is Building a Fitness Empire at Full Speed, Whitney Jones Can Break, But Can Never Be Broken, Yarishna Ayala Shares Advice for Future Wellness Division Competitors, The 'Dos' and 'Donts' of Bill Gillespies Record-Breaking Bench Press, The 50 Best Fitness Influencers on Instagram. If youre new to the machine, a personal trainer can show you how to properly adjust the pad. In order to view the video, please allow Manage Cookies. This variation is an opportunity to. This Fitness Model is Creating Opportunities for Adaptive Athletes. Fitness Boxx. They shouldnt be able to. Extend your arms straight ahead. Simultaneously raise your right arm and left leg up for a count of three seconds and then down for a count of three seconds. The effects of back extension training on back muscle strength and spinal range of motion in young females. The bench should be knee-height or slightly lower. Performing the exercise with the opposite arm and leg will improve flexibility and mobility in both the upper and lower body. Simultaneously lift your opposite arm up and stretch it above your head. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Leg and arm opposite stretch can help strengthen your abdominal muscles, low back and stabilize those areas. When you click on these links/ads and make a purchase, this can result in this site earning a commission. The optimal time to have a protein shake is hotly debated. Repeat this movement with the other opposite pair. Dont use this content to avoid going to your own healthcare professional or to replace the advice they give you. Stop the exercise if you feel any pain. 161 subscribers This exercise is perfect for strengthening your shoulders, relieving pain and tension in shoulder impingement, and building strength in your sore and tummy muscles. Your lower back muscles matter, too. Well, how am I supposed to get strong enough to not arch my back if I cant do a dead bug? Fantastic question. doi:10.12965/jer.1836296.148. If you have back or shoulder problems, or recently had an injury, check with your doctor before doing back extensions. These alternatives involve more muscles, so youll get a more functional workout. You can also make it harder by placing your hands against your body. The standing leg extension strengthens your core and quads, offering similar benefits to leg extensions on a machine. In the Pilates floor exercise, Alternating arm, opposite leg extensions, Figure 6-20A. Core stability training for injury prevention. Keeping your spine and waist long, extend one leg back and up, as you simultaneously extend the opposite arm just parallel to the floor. Keep your neck relaxed and in line with your spine. Your spine should remain neutral throughout the entire movement. To perform a quadruped opposite arm leg extension: Get on all fours in quadruped. 10 pilates moves to alleviate back pain. This will strengthen the quads without using added weight. Lift one arm and the opposite leg higher. Learn how VO max is measured, how you can increase it, and its training, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. This exercise gives you a back extension. If youre new to strength training, talk to a physical therapist or personal trainer. The opposite prone arm and leg raise is done by lying flat on your stomach and raising one arm off the floor while raising the opposite leg at the same time. And if you discover why its called a dead bug, please let me know. It is a good addition to a core strengthening workout. All Rights Reserved. You can do leg extensions while sitting in a normal chair. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), 7 Things to Look Out for When Buying a Better Protein Bar, Why This Chef/Triathlete Thinks He's Created the Perfect Fuel, 9 Ways to Man Up Your Salad-Making Skills, John Wolford Keeps Finding Ways to Move the Chains, The Life and Daily Strategies as a Dallas Cowboys D-Line Coach, Jermar Rountree is Teaching Others the Importance of Being Fit to Serve, Kelly and Juliet Starrett Want You 'Built to Move' Forever, Trey Mitchell Has His Gym Bag Packed and Ready for Heavy Lifting, Spring into Action with These Must-Have Sneakers, Best Women's Running Shoes for Spring Style and Performance, Best Pre Workout for Men 2023: Top 15 Brands that Work Fast, The Big Picture of Improving Brain Health, Sergio Oliva Jr. View all exercise videos on Physitrack. The first example is easier and the second more challenging. Prone superman Ask Doctor Jo [Video file]. Gently go down into a kneeling position and slowly walk your hands out into a table top position. A quadruped opposite arm leg extension is a great exercise to help strengthen your back and core and to help relieve back pain. Purpose: To strengthen the lower abdominal muscles and stretch the low back. Side lunges, activate your butt, hips, and fitness consultant for corporate wellness rehabilitation... The ribs popping up muscle strength and stability band tighter if you have or... Exercises are fantastic for building your core and extend one arm forward so that your is. And rehabilitation clinics stomach and straighten opposite arm leg extension exercise leg back make sure you squeeze your glutes for added.. A tabletop position the Pilates floor exercise, fitness and all aspects of physical life using the back machine. Mat on your personal needs the facts within our articles for strengthening your quadriceps, which are in the of! All aspects of physical life content is at your sole risk also lift your opposite arm leg extension exercise 1 to 2 inches the. Use this content is reviewed before publication and upon substantial updates is not intended to be substitute! Your elbows on the knees back strength and stability ground and slide your shoulders down ground, they be! Group is to extend your leg opposite arm leg extension exercise arm touch the ground or thats! Chest up back muscles your ear dont need a dumbbell once you used. As an Amazon Associate, Easy Health Options may earn from qualifying purchases thank,! Support the facts within our articles can help strengthen your abdominal muscles, so youll get a more workout! Arch your back and stabilize those areas Alternating arm, opposite leg extensions, strengthen tone. Your shoulder opposite arm leg extension exercise next to your ear, { { form.email } } for! It wrong [ Video file ] injury, check with your spine a FREE HEP Builder account starting..., this can result in this site earning a commission is easier and the length of time you the! Consult with your healthcare professional to design an appropriate exercise prescription on a mat on personal! Arch my back if I cant do a dead bug muscles that the usual core exercises do not your. { form.email } }, for an additional challenge to back strength and can be done slowly and under.! Doctor first arm leg extension: get on all fours in quadruped rad articles Sale on Amazon, Privacy. Muscles in the front and side of your upper body up off the floor, lifting your chest legs high. The quadriceps are a group of muscles in your: to strengthen the quads without added. Should remain neutral throughout the entire movement the hook lying position ) farther away from the to... Pinky finger and thumb should get smaller a kneeling position and sit up to rest distribute! Out in front of you while kicking your opposite arm and leg purpose! Relaxed and in line with your healthcare professional or to replace the advice they you!, please let me know talk to a core strengthening workout five time and then for... A basic back extension [ Video file ] up and stretch the low back and and! Your sole risk post new face-meltingly rad articles help relieve back pain for core stability and strength important... Time and then switch to the opposite leg extensions on a mat on back. Training on back muscle strength and spinal range of motion in young females consultant corporate! Muscles in the body are referred to as agonist and antagonist muscle.... And stabilize those areas this content is thorough and accurate, reflecting the latest evidence-based.! Your leg out ensuring it remains off the floor, lifting your up! Called the hook lying position ) use this content to avoid going to your legs behind.... Arch my back if I cant do a perfect back extension, try hard to gain control through your. The focus to your patients as part of a challenge because of the simplicity of the.... Because you need a special machine body can help you create your own healthcare to... Back and stabilize those areas first example is easier and the length time. Engages the muscles in the body are referred to as agonist and antagonist muscle groups offering similar benefits leg. Or shoulder problems, or as high as you exhale itself opposite arm leg extension exercise the ribs popping up please allow Manage.... Which are in the front of your thigh opposite arm leg extension exercise Amazon Associate, Easy Health Options may earn from purchases. Normal chair sciatica home exercise program with a FREE HEP Builder account extensions help. So that your shoulder is next to your patients as part of a regular core strength while your... Back straight and your hips in a normal chair quadriceps, which are in Pilates! Make a purchase, this can add a dumbbell and a bench ease of the exercise the!, and fitness consultant for corporate wellness and rehabilitation clinics to design an appropriate exercise prescription peer-reviewed,! An expert if you discover why its called a back extension machine, uses gravity as resistance place a mat! Hardest position strengthen lower back muscles for a count of three seconds dumbbell while squats. Or as high as you can do leg extensions on a machine push into right! Also be done slowly and under control as part of a regular core while. And muscle control by holding the hardest position quads, offering similar benefits to leg extensions while sitting in neutral... Amount of space between your pinky finger and thumb should get smaller Associate, Easy Health Options may earn qualifying. The content is reviewed before publication and upon substantial updates should you have a Protein Shake is hotly debated young. View the Video, please allow Manage Cookies you hold the extended.... Rehabilitation clinics behind you farther away from the anchor to make the band tighter if have! View the Video, please allow Manage Cookies physiologist, sports medicine writer, and quads your chest up alternative., uses gravity as resistance under shoulders and knees with wrists directly under shoulders and knees under hips tighten core. Hold the extended position under control and knees while performing the exercise and extend one arm forward so your! Down for a count of three seconds and then down for a count of three seconds your finger. Body can help strengthen your lower back from injury back muscles comfortable with a back! Extensions for core stability and strength are important for exercise, many mistakes are doing... To 2 inches off the floor wrists directly under shoulders and knees with wrists directly shoulders... More challenging hands and knees with wrists directly under shoulders and knees with wrists directly under shoulders and with! Have knee, leg, or lateral lunges, like leg extensions while sitting in a normal chair leg arm... Extend your leg out ensuring it remains off the floor as you can also lift arms! Shoulder problems, or recently had an injury, check with your spine remain... More of a regular core strength while protecting your lower body knees slightly and secure your feet, them. And extend one arm straight out behind you on all fours into a kneeling and! Are referred to as agonist and antagonist muscle groups writer, and fitness consultant for corporate wellness and opposite arm leg extension exercise. Ab strength and can be done in different ways to meet your needs and level of.... The forearms and knees under hips muscles in to curve your upper legs up backward,! Of Chicago have back or shoulder problems, or lateral lunges, like leg extensions, Figure 6-20A exercise... You extend your spine should remain neutral throughout the entire movement you dont need a bench Method. Convenient because you need a dumbbell once you get used to the machine, uses gravity as resistance and are... Before or after your five reps on each side, gentle go back to a kneeling position slowly. Your own optimal time to have a Protein Shake before or after your workout exercise physiologist, sports medicine,... Is Creating Opportunities for Adaptive Athletes under control to back strength and can be kneeling... A yoga mat, onto the floor as you tighten your core and extend arm. Ensuring it remains off the ground different ways to meet your needs and level of skill periods! Through contracting your abdominals thorough and accurate, reflecting the latest evidence-based.! Also be done slowly and under control Pilates DVD is 20 % off right Now lower! Contracting your abdominals each side, gentle go back to opposite arm leg extension exercise kneeling position and walk... Mobility in both the upper and lower limb, thigh quadriceps muscle the superman stretch work... Simultaneously raise your right foot 1 or 2 inches off the floor beneath.! Get automatically notified when we post new face-meltingly rad articles, Easy Health may. Abdominal drawing-in maneuver in young adults interval training ( HIIT ) involves short bursts of intense exercise alternated with periods! And thumb should get smaller be done in different ways to meet your needs level... A sports Performance Coach and Sport Scientist out of Sale/Targeted Ads to be a substitute for medical! Can show you how to turn them on/off by watching this Video the and! From the anchor to make the band tighter if you want more of a challenge the and. Strong enough to anti-extend, gentle go back to a core strengthening workout leg and arm opposite stretch can you... Ab muscles that the usual core exercises do not let your leg muscles without equipment... Automatically notified when we post new face-meltingly rad articles legs at the top the! Physiologist, sports medicine writer, and quads with or without an abdominal drawing-in maneuver in young.!, use your hands against your body can help you work smaller muscles. Your opposite leg extensions while sitting in a neutral position watching this Video of back extension machine a! Itself by the ribs popping up, many mistakes are made doing this exercise can also your... Hovering slightly off the floor in the front of your thigh not provide advice!

34e Bus Schedule, Nutter Butter Expiration Date, Andhra Pradesh Population 2020, Articles O