https://awakenchiro.com/blog daily 0.75 2026-02-03 https://awakenchiro.com/blog/shifting-your-energy-with-affirmations monthly 0.5 2026-01-01 https://awakenchiro.com/blog/the-nervous-system-made-simple monthly 0.5 2025-12-04 https://awakenchiro.com/blog/chiropractic-is-alchemy monthly 0.5 2025-11-02 https://awakenchiro.com/blog/creating-space-my-birthday-intention monthly 0.5 2025-10-03 https://awakenchiro.com/blog/the-magic-of-breastfeeding monthly 0.5 2025-08-31 https://awakenchiro.com/blog/the-4-elements-and-healing monthly 0.5 2025-08-01 https://awakenchiro.com/blog/primitive-reflexes monthly 0.5 2025-07-02 https://awakenchiro.com/blog/5-common-chiropractic-myths monthly 0.5 2025-06-03 https://awakenchiro.com/blog/the-3rd-t-why-your-spine-is-misaligned-part-3 monthly 0.5 2025-05-01 https://awakenchiro.com/blog/the-3-ts-part-2 monthly 0.5 2025-04-29 https://awakenchiro.com/blog/the-3-ts-amp-how-they-effect-your-life monthly 0.5 2025-03-03 https://awakenchiro.com/blog/3dbeytkofa3tv859dcpze2wyn3i81f monthly 0.5 2025-03-20 https://awakenchiro.com/blog/discipline-vs-flow monthly 0.5 2024-12-31 https://awakenchiro.com/blog/my-latest-podcast-interview monthly 0.5 2024-11-01 https://awakenchiro.com/blog/my-journey-to-chiropractic monthly 0.5 2024-10-08 https://awakenchiro.com/blog/what-is-chiropractic-anyway monthly 0.5 2024-09-06 https://awakenchiro.com/blog/tips-for-kids-going-back-to-school monthly 0.5 2024-08-01 https://awakenchiro.com/blog/3-great-shoulder-stretches monthly 0.5 2024-07-01 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/d842fd76-180f-40d4-8e62-96a30908871c/Doorway%2BChest%2BStretch.jpeg Chiropractor Blog - 4 Great Upper Back Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/727de837-5fc0-435d-b3c8-9662309d6474/rabbit.jpeg Chiropractor Blog - 4 Great Upper Back Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/d0a686ca-dee1-4c15-9e14-1690ba8ed2c4/foam+roller.jpeg Chiropractor Blog - 4 Great Upper Back Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/ba7b3633-1858-4a84-b1f9-53b1d9b280aa/open+book+2.jpeg Chiropractor Blog - 4 Great Upper Back Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://awakenchiro.com/blog/cranials monthly 0.5 2024-06-01 https://awakenchiro.com/blog/spine-strengthening-exercises monthly 0.5 2024-05-01 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/5bdbce41-ec35-4fb1-a0be-b06fa8be92fb/spine.png Chiropractor Blog - Spine Strengthening Exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/54c2a0fa-4ffd-41df-a93e-9975b8a1bf23/Cobra.png Chiropractor Blog - Spine Strengthening Exercises - Make it stand out Cobra Pose https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/4b2c989e-e90e-4f80-b297-d3e90e7b5039/Superman.png Chiropractor Blog - Spine Strengthening Exercises - Make it stand out Superman Swimmer Pose https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/7ee40030-c1c9-4fea-8423-505313e1569c/Good+Morning.png Chiropractor Blog - Spine Strengthening Exercises - Make it stand out Good Morning Pose https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/22781ff7-20b1-4818-84b7-0c665904593f/Deadlift.png Chiropractor Blog - Spine Strengthening Exercises - Make it stand out Deadlift Pose https://awakenchiro.com/blog/number-one-way-to-improve-your-mental-health monthly 0.5 2024-04-01 https://awakenchiro.com/blog/5-tips-to-stay-regulated-while-you-travel monthly 0.5 2024-03-01 https://awakenchiro.com/blog/the-jaw-and-the-pelvic-floor monthly 0.5 2024-02-01 https://awakenchiro.com/blog/7-ways-to-support-detoxification monthly 0.5 2024-01-01 https://awakenchiro.com/blog/how-chiropractic-adjustments-improve-body-function monthly 0.5 2023-12-01 https://awakenchiro.com/blog/your-nervous-system-amp-stress monthly 0.5 2023-11-03 https://awakenchiro.com/blog/5-best-stretches-for-tight-hips monthly 0.5 2023-10-02 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/c083169d-a122-4310-a1f8-eecc4b74eb06/Low+Crescent+Lunge.png Chiropractor Blog - Best Stretches for Tight Hips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/6ff2caf7-2e87-4a13-a500-587f9c5eeb42/Supine+Figure+4.jpg Chiropractor Blog - Best Stretches for Tight Hips - Make it stand out Supine Figure 4 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/c0c3bec9-c8de-4f42-bddf-b9068877fc36/Half+Pigeon+pose.png Chiropractor Blog - Best Stretches for Tight Hips - Make it stand out Half Pigeon Pose https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/2b4b5e16-be2d-4beb-8be6-593ba6b3dd0b/Half+Splits.png Chiropractor Blog - Best Stretches for Tight Hips - Make it stand out Half Splits https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/9b883cb5-5a97-4112-85d4-4712e8ce0b78/Down+Dog.png Chiropractor Blog - Best Stretches for Tight Hips - Make it stand out Downward Facing Dog with leg pedaling https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/7c8a7e7a-3e8a-4e18-a034-bc0e049bc485/Runner%27s+Lunge.png Chiropractor Blog - Best Stretches for Tight Hips - Make it stand out Runner’s Lunge https://awakenchiro.com/blog/when-should-your-child-see-a-chiropractor monthly 0.5 2023-07-31 https://awakenchiro.com/blog/the-gut-brain-connection monthly 0.5 2023-07-21 https://awakenchiro.com/blog/chiropractic-amp-your-childs-brain-neuroplasticity monthly 0.5 2023-06-01 https://awakenchiro.com/blog/4-ways-to-counteract-poor-posture monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/2c484399-f334-4565-b702-d5ecb7f147de/warrior_i_kneeling_R.png Chiropractor Blog - 5 Ways to Improve Your Posture - Hip flexor muscles are those that run from your low back through your pelvis and hips. The best way to stretch them is in a “down on one knee” kneeling position, called “Low Crescent Lunge” in yoga. The front leg is your supporting leg and the back knee is on the ground in order to stretch into the back hip flexor. You want to keep you chest up & spine long as you lift up and away from your pelvis to feel the stretch in the hip. If you need to increase the stretch you can reach up with the same arm that the knee is on the ground, or you can guide your hips forward slightly. https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/eab1ac8b-b75a-4ec7-b0ea-f25d32960ba6/a66ce55191a7546092b2764da5577e85.png Chiropractor Blog - 5 Ways to Improve Your Posture - Chin retraction exercises are a MUST for re-training your deep neck muscles to hold your head properly over your body. You can do them with nothing behind your head, or you can use your headrest in the car to intensify the exercise by pressing the back of your head directly into it. Just remember to keep your chin parallel to the floor. https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/b8f4fe55-4384-44d5-b0ca-6263274f41d9/image2.jpeg Chiropractor Blog - 5 Ways to Improve Your Posture - Bird Dog (Pictured here) or Dead Bug are both great ways to activate your core & build strength all the way around, from your abdominals to your low back muscles. https://awakenchiro.com/blog/chiropractic-amp-ear-infections monthly 0.5 2023-04-03 https://awakenchiro.com/blog/the-elements-of-healing monthly 0.5 2023-03-02 https://awakenchiro.com/blog/yin-vs-yang-exercise monthly 0.5 2023-02-01 https://awakenchiro.com/blog/what-most-people-dont-know-about-january-1st monthly 0.5 2023-01-03 https://awakenchiro.com/blog/reflecting-planning-amp-creating monthly 0.5 2023-01-02 https://awakenchiro.com/blog/p2ujx1dkroyanjmoh0utmqxi6e8pzm monthly 0.5 2022-11-01 https://awakenchiro.com/blog/salutogenesis-a-true-wellness-model-of-healthcare monthly 0.5 2022-10-02 https://awakenchiro.com/blog/5-things-i-wish-i-knew-about-my-pelvic-floor monthly 0.5 2022-08-31 https://awakenchiro.com/blog/memp8om0w20v3m7e3954q286xpkn79 monthly 0.5 2022-08-01 https://awakenchiro.com/blog/what-makes-chiropractic-differentthe-why-behind-chiropractic monthly 0.5 2022-06-30 https://awakenchiro.com/blog/the-need-to-regulate-your-nervous-system monthly 0.5 2022-06-01 https://awakenchiro.com/blog/the-top-5-reasons-pregnant-moms-use-chiropractic monthly 0.5 2022-05-25 https://awakenchiro.com/blog/the-power-of-breath monthly 0.5 2022-04-01 https://awakenchiro.com/blog/a-new-approach-to-pain monthly 0.5 2022-03-01 https://awakenchiro.com/blog/3-ways-chiropractic-can-help-with-breastfeeding monthly 0.5 2022-02-02 https://awakenchiro.com/blog/5-simple-ways-to-enhance-your-health-in-2022 monthly 0.5 2022-01-03 https://awakenchiro.com/blog/the-fourth-trimester monthly 0.5 2021-12-01 https://awakenchiro.com/blog/gratitude monthly 0.5 2021-11-01 https://awakenchiro.com/blog/honoring-our-seasons monthly 0.5 2021-10-01 https://awakenchiro.com/blog/nature-vs-nurture monthly 0.5 2021-07-30 https://awakenchiro.com/blog/chiropractic-and-babies monthly 0.5 2021-07-01 https://awakenchiro.com/blog/whyselfcareisntselfish monthly 0.5 2021-06-07 https://awakenchiro.com/blog/neck-stretches-to-do-daily monthly 0.5 2021-05-03 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/1620065918370-PG30JWZ213JXHIZZ7CTV/chin+tucks.jpeg Chiropractor Blog - Neck Stretches To Do Daily https://awakenchiro.com/blog/how-to-do-a-proper-deadlift monthly 0.5 2021-03-17 https://awakenchiro.com/blog/pain-has-a-purpose monthly 0.5 2020-11-24 https://awakenchiro.com/blog/why-grounding-is-good-for-your-health monthly 0.5 2020-11-24 https://awakenchiro.com/blog/chiropracticandpregnancy monthly 0.5 2020-10-24 https://awakenchiro.com/blog/healthproblem monthly 0.5 2020-10-23 https://awakenchiro.com/blog/proprioception-6th-sense-chiropractic monthly 0.5 2020-10-23 https://awakenchiro.com/blog/3health-habits monthly 0.5 2020-10-23 https://awakenchiro.com/home daily 1.0 2026-01-06 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Home https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/d56314be-08ee-4cf8-a8ee-4bd681bd6c1e/awaken-giraffes-bg-01.jpg Home https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/e3fac2e6-c0c1-41b8-9480-d275f92fcd12/awaken-chiropractic_pain-relief-injury-care.jpg Home https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/52809927-c436-456d-ba3d-a106202c0cb6/awaken-chiropractic_pregnancy-postpartum.jpg Home https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/0a9ed164-e710-4b7a-b688-1c003da943da/awaken-chiropractic_pediatric-infants-kids.jpg Home https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/228c23b4-ebf6-4a1b-981d-88a5fd41118d/awaken-chiropractic_wellness-care.jpg Home https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/cd0c0d08-fd89-4eb2-b664-c7f42783062a/awaken-chiropractic_dr-maddie.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/15f68ae9-d513-4478-911e-41c166f9f7e5/the-office_dr-maddie_awaken-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/c47eccce-ee58-41ee-adf8-4303e89eb3f9/awaken-chiropractic_meet-dr-maddie.jpg https://awakenchiro.com/prenatal-pregnancy-postpartum-chiropractic daily 0.75 2026-01-06 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Pregnancy & Postpartum Chiropractic Care | Prenatal Adjustment & Pregnancy Pain Relief https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Pregnancy & Postpartum Chiropractic Care | Prenatal Adjustment & Pregnancy Pain Relief https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Pregnancy & Postpartum Chiropractic Care | Prenatal Adjustment & Pregnancy Pain Relief https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607638148090-Y6OFDI575CM3NQV732RJ/Large+JPG-Aro+Ha_0387.jpg Pregnancy & Postpartum Chiropractic Care | Prenatal Adjustment & Pregnancy Pain Relief https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607628784608-5D22G9GPLHDSAB2IXC2G/Large+JPG-Aro+Ha_0638.jpg Pregnancy & Postpartum Chiropractic Care | Prenatal Adjustment & Pregnancy Pain Relief https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/47ae9efb-fe47-4b7c-984f-6b6897643052/chiropractic-care-for-pregnancy-postpartum_awaken-family-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/6c943cc3-e1cf-45fc-9048-b939f473b658/pregnancy-adjustment_dr-maddie.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/38f8a76a-a20c-4027-b93c-83dee5305b10/postpartum-chiropractic-care_dr-maddie-cameron.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/8d6f82dc-84a7-45d3-a407-898503b6b7d0/lunita-testimonial_dr-maddie-cameron_awaken-family-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/3785be12-625e-4d5e-aac1-024073ac4491/pregnancy-chiropractic-steph.jpg https://awakenchiro.com/about daily 0.75 2026-01-06 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/f6f61214-1b84-4b5d-80db-198ae2f9c957/awaken-chiropractic_la-jolla-office.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/6063706f-a344-4361-bc0c-b2b301ba0a67/dr-maddie-chiropractor.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/d94b1ddf-70d3-45ac-a3ab-2a6c7c036e1e/dr-maddie-yoga.jpg https://awakenchiro.com/private-yoga daily 0.75 2025-01-06 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/1591327000446-R0P2S4J5VTMYEEV84MES/private-yoga-la-jolla-california https://awakenchiro.com/faqs daily 0.75 2024-09-13 https://awakenchiro.com/pain-relief daily 0.75 2026-01-06 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/183c53f4-1952-46d9-bb37-9be85fca64be/chiropractic-care-for-pain_awaken-family-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/177660d1-589d-4957-b68e-f878673063be/L1000397-Enhanced-NR.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/b3c5e940-ddda-41cf-9a91-724c2b7f0189/body-pain-adjustment_dr-maddie-cameron.jpg https://awakenchiro.com/infant-pediatric daily 0.75 2025-01-06 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/c89faa7c-ad86-47f8-9088-695bc7af4107/chiropractic-care-for-infants-kids_awaken-family-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/25b32bf7-3628-4f61-9e48-74cc8605a63c/chiropractic-pediatric_awaken-family-chiropractic.jpg https://awakenchiro.com/contact daily 0.75 2024-09-16 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/07f8b9a6-55f9-4d41-a926-d6456525127d/dr-maddie_awaken-family-chiropractic_contact.jpg https://awakenchiro.com/testimonials daily 0.75 2025-01-10 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/4c565b44-a134-4a3a-82d6-1ddff8074473/24-DSC05514.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/069cf154-f691-45aa-a4cc-8859684ce36d/awaken-chiropractic-testimonial_Morgan-K-Tyler-W.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/8e1c6cf0-813c-4206-b4e7-f558ee2780da/awaken-chiropractic-testimonial_steph-d.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/8ffdf0b3-2c2a-4933-9416-e64fe3b074b3/awaken-chiropractic-testimonial_Zoey-Amelie-M.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/e6ce717a-12a3-4f78-afdc-f32425d76c3c/awaken-chiropractic-testimonial_sydney-h.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/85138438-d0ac-42ed-b30c-feab613b5578/awaken-chiropractic-testimonial_Rachel-Mc.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/f6079c2a-5a62-4818-8b29-cd90ddbd00f0/awaken-chiropractic-testimonial-Rachel-Mart.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/1cf85ad7-58b4-4c1c-8d29-3f6b78490675/awaken-chiropractic-testimonialKaterina-G.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/6b82927b-1c37-44db-b16f-8e81d6c00723/awaken-chiropractic-testimonial_Andrew-H.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/4e78135d-d59e-40b0-b010-187ca26c10aa/awaken-chiropractic-testimonial_Maddie-M.jpg https://awakenchiro.com/wellness-care daily 0.75 2025-01-28 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/7015fe8c-6afb-4143-af29-6a8fd8ac99f6/chiropractic-care-for-wellness_awaken-family-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/d7891633-e35e-48c5-a263-2e851084cda4/chiropractic-care_awaken-family-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/14114bcf-ac42-4947-bf54-5dda8c3f2908/pain-relief-chiropractor-la-jolla.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/e6ce717a-12a3-4f78-afdc-f32425d76c3c/awaken-chiropractic-testimonial_sydney-h.jpg https://awakenchiro.com/privacy daily 0.75 2022-10-25 https://awakenchiro.com/new-practicemembers daily 0.75 2025-06-04 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/1593987a-d5f3-490c-a264-208aa3e41027/first-visit-awaken-chiropractic.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/d9e0b20f-4f90-4083-af79-a187de867e5a/dr-maddie-office https://awakenchiro.com/what-is-chiropractic daily 0.75 2025-01-06 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/a03af1f7-6b18-4569-8877-2f44bef06295/dr-maddie_chiropractor.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/72f7b179-e2cf-4fcb-a4f4-87789e56c345/pregnancy-chiropractic_awaken-chiro.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/0a0c7e10-7b1a-44cd-99e7-57f38db0a7ed/golf-chiropractic_la-jolla.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/0a9ed164-e710-4b7a-b688-1c003da943da/awaken-chiropractic_pediatric-infants-kids.jpg https://awakenchiro.com/tools-tech daily 0.75 2025-01-06 https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/271b763c-1210-4fdd-bb09-9ee7721bb4bc/percussion-massage_awaken-chiro.jpg https://images.squarespace-cdn.com/content/v1/5ec5f4f454558138a9416992/b75251b8-544b-4e11-af30-0598ab134118/dr-maddie_chiropractic-activator.jpg