Waching daily Jun 16 2018

Hello everyone, this is James Lu from Lu Strength &Therapy and in this video

we'll be talking about lower back pain along with different exercises you can

do for pain relief. It is important to note that not all lower back pain stem

from the same cause and that the exercises in this video are designed to

help strengthen the core which is one of the main reasons for back pain. The

causes of lower back pain can vary however is usually contributed from a

lack of stability and or weakness somewhere in the body which can result

in the lower back to compensate. Some other causes of lower back pain,

specifically in the weightlifting community is simply hyperextending the

lower back during squats along with deadlifts and not knowing how to engage

the core properly. Other common causes are simply sitting for long duration

which shorten the hip flexors along with poor movement patterns whether it's

picking up something from the ground to heavy lifting. The goals

when rehabilitating the lower back is to strengthen the muscles that are

responsible for stabilizing the lower back and pelvis these muscles include

the abdominals obliques and gluteal muscles. Depending on the individual

stretching and/or releasing the strong and tight muscles such as the hip

flexors and also contribute to correcting lower back pain.

The first exercise are dead bugs. They are designed to help strengthen the core

and are generally safe for anybody experiencing lower back pain. The main

purpose of this exercise is to keep the abdominal and core region completely

engaged throughout the entire range of motion. To begin simply lay on the ground

with your legs bent to 90 degrees with the arms reach towards the ceiling. Pull

the belly button in towards the spine to engage the abdominals slowly lower one

arm and the opposing leg away from the body

If this variation is too difficult or recreates any pain simply remove the

arms from the movement and only lower the legs to the ground

A common mistake during the dead bug is not activating the core correctly which

leads to arching of lower back. This can be seen by having a ribcage

flaring upwards towards the chest. The second exercise are bird dogs. This

exercise is very similar to the dead bug as it challenges the core and

strengthens it without aggravating the lower back. Begin on a quadruped

position by having your hands and knees on the ground. Be sure that the knees are

underneath the hips with the hands underneath the shoulders. While

maintaining a neutral spine lift one arm up above your head while extending the

opposite leg behind. Avoid any twisting of the torso and pelvis to minimize any

compensation from the lower back. To ensure that you're performing this

correctly, simply add a foam roller or water bottle on your lower back. If the

object is falling off it simply means that you're compensating with different

muscle groups. The last exercise are side planks which are designed to strengthen

the core specifically the obliques which can help with core stability. Start by

laying on your side on the ground the hips and knees bent to roughly 45

degrees. Prop yourself up with your elbow . Be sure to have it underneath your

shoulder to avoid any compensation.Begin by lifting the hips upwards towards the

ceiling while maintaining a neutral spine with the abdominals engaged

A common mistake during the side plank is having the elbows too far away from

the hips this would cause unwanted tension in the shoulders

When performing these exercises be sure to terminate the exercise if there is

any aggravation of the lower back and/or recreation of the symptoms. Aim for total

to 15 repetitions for 2 to 3 sets and perform this routine as often as you can

If you enjoyed the video, please like share and subscribe to the channel if

you have any questions related to the video, please leave a comment down below

and we'll do our best to answer them. See you guys next time.

For more infomation >> 3 BEST EXERCISES FOR LOWER BACK PAIN (PAIN RELIEF) - Duration: 3:56.

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Travis Scott Approves Fan's Request to Use 'Rodeo' Art for Custom Debit Card - Duration: 1:30.

Hey guys for Complex News, I'm Natasha Martinez.

Imagine tweeting at your favorite artist and they actually respond.

That's exactly what happened to one twitter user Alejandro Jimenez when he asked Travis's

permission to use the Rodeo album art for a custom debit card.

He tweeted a photo of the card and then asked,

i really wanna get this done but need permission for it.

@trvisXX do i have your blessing?

To Alejandro's surprise Travis responded and Alejandro's reaction was priceless.

Yep.

@Visa @WellsFargo make it happen for this kid

As if that wasn't exciting enough, Travis followed up saying.

If they get this done I put some bread in there for u this summer.

But u gotta be in school or something kiddo

Luckily for Jimenez he'd just finished his first year of college and he screen shot that

the debit card request was in.

He then proceeded to tweet about his excitement.

Bro I swear im shaking.

He's my favorite artist and I can't believe this omg omg omg.

I just.. this unbelievable.

Travis has proved that he has a soft spot for the kids.

He stopped by Santa Fe High School after the deadly shooting back in May to tell the students

that they were the strongest people on earth.

The shooting left ten dead and many injured.

In other Travis Scott news, we're still awaiting his highly-anticipated album AstroWorld which

reportedly may include a Stevie Wonder collaboration.

In May, Scott released a new single with Kanye West and Lil Uzi Vert called "Watch,"

and also recently jumped on the Playboi Carti song "Love Hurts."

That's your news for now, for more on this and the rest of today's stories subscribe

to Complex on YouTube.

For Complex News, I'm Natasha Martinez.

For more infomation >> Travis Scott Approves Fan's Request to Use 'Rodeo' Art for Custom Debit Card - Duration: 1:30.

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Feng Shui for your Business - Duration: 7:26.

For more infomation >> Feng Shui for your Business - Duration: 7:26.

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Police searching for missing Newburgh Heights teen - Duration: 0:21.

For more infomation >> Police searching for missing Newburgh Heights teen - Duration: 0:21.

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Bail increased for 32-year-old rape case - Duration: 2:00.

For more infomation >> Bail increased for 32-year-old rape case - Duration: 2:00.

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Father of three dies in crash after picking up food for family - Duration: 1:11.

For more infomation >> Father of three dies in crash after picking up food for family - Duration: 1:11.

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5 Ark Tips For NEW PLAYERS! ARK SURVIVAL EVOLVED NEW PLAYER GUIDE! - Duration: 6:02.

what the fuck is up boys it is Mitch savage here with a nether Ark survival

evolved a new player guide the last two had a great turnout it seemed like you

guys really enjoyed those videos so I'm going to make a new one today and in

this video I have some tips for new players starting off on their very first

server these tips are gonna cover the first maybe hour to two hours of playing

on the server and it's gonna cover some stuff that will help you get a good

start on a fresh server if you're a new player or if you're just looking to

enhance your experience while you're playing and I think this video could

help out a lot of people out there there's a lot of things in this video

that maybe some people just don't know so I hope it helps somebody I hope you

guys enjoyed this video if you do please like and subscribe and we'll jump into

it right now alright so the first tip that we're gonna talk about in this

video I have talked about this before and it's the color of your skin over the

course of me playing Ark survival evolved I've noticed that the darker

your skin color the more likely you're gonna survive when it's dark out it's a

lot harder to see you if you have darker skin in this game the nighttime is very

harsh so having black skin could be the difference between surviving and dying

in this game and if you're someone that doesn't really care about what color of

skin your character has or what size the character is this is a great tip making

yourself black is very very very helpful in this game if I was just too prone

beside this log here someone would run by and they would not even notice me

just because I'm black it's very hard to notice darker skin colors in this game

at night

tip number two also involves the night time of Ark survival evolved and

visibility as you can see in the middle of the night it does get very dark you

can't see what's going on around you and that's a very bad thing you always want

to know about your surroundings in this game you always want to know what's

going on you want to be able to see whatever's coming at you or whatever

sneaking up on you N and at nighttime that is not the easiest thing to do now

a simple solution this isn't the tip this is just what some people do is they

build torches now yeah you can see around you but if you go to third-person

you're very visible to people can see you from fucking miles away from the

other side of the water you can see the torch perfectly you would know that

someone's over there now the fix to this problem is very simple you're gonna want

to go into your option settings and you're gonna want to scroll down to

gamma correction now this is something I've done almost the entire time of

playing this game you boost your gamma correction then you go up to save and

exit and suddenly you can see everything perfectly you do not need a torch at all

at night you don't need night vision goggles by doing this you can see your

surroundings you can see everything perfectly and you have the advantage on

players that don't do this now for tip number three what a lot of players do

when they first start our survival evolved is they wake up on their spawn

point and they start building instantly it's good that you want to start

building right away it makes sense you want to protect yourself you want to

have a base you add you want to have somewhere to call your own and keep all

your valuable items that make sense but what people don't realize is that

they're building on the beach now when I first started I didn't see a problem

with this at all of course I got into a lot of fights and a lot of people would

stop by and attack me but I just thought that was part of the game

but in reality in this game if you're building on the beach it kind of makes

you look like it makes you look like a weak and easy target a player could fly

over the beach see your little shitty base and realize that they can fuck you

up and they will they will give up everything they're doing just to fuck

you over now my best advice to you if you're new to arc survival evolved don't

build on the man you will be so much safer if you

just run inland find a nice little place to hide and start up there actually I

just made a video a week ago and in the video I showed you three locations from

new players to build their first base I will link that in the description so you

can go check that out maybe it will help you out but again don't build your base

in the beach now tip number four is don't be afraid of dying in this game

you're gonna die hundreds of times if you play this game long enough it's

gonna happen there's no way to always prevent death

in this game even the best players will still die every now and then it's gonna

happen but when you're new you have to accept the death of course you're gonna

lose everything you had when you die unless you get back to your body a

really game none of that shit really matters and you

don't really want to stress yourself out and argue with your tribe mates and shit

like that just because someone died and lost some of the things that they had on

I'm not saying don't go back and try to look for your things but just understand

that you're going to die a lot in this game and there's nothing you can really

do about it don't get too attached to your items and your teams because

everything is gonna come and go tip number five is if you own it use it when

I first started this game I was so afraid of dying I hated the idea of it I

didn't want to lose all my shit but I always did that's partially my fault I

would have these amazing items and be too afraid to use them because I thought

I might die and lose them like when I made my first handgun in

this game I loved it but I didn't want to take it out of the base we used all

of our metal to make this handgun we had just enough bullets to make maybe a

clipper - we were afraid the second we took it out of the base

someone was gonna kill us and steal it from us so we never brought it out which

is a horrible thing for a new player to do if you have something good like that

bring it out of the base it will help you out a lot

For more infomation >> 5 Ark Tips For NEW PLAYERS! ARK SURVIVAL EVOLVED NEW PLAYER GUIDE! - Duration: 6:02.

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A Petty Sing Off! For All We Know - Donny Hathaway ( Cover Skit By Rané Amour) - Duration: 2:43.

PLEASE LIKE, COMMENT, SHARE AND SUBSCRIBE!

For more infomation >> A Petty Sing Off! For All We Know - Donny Hathaway ( Cover Skit By Rané Amour) - Duration: 2:43.

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Caixa Acústica para gravação - Acoustic box for recording - Duration: 14:53.

Google Subtitles Hello everyone I am Paulo Costa

Welcome to my channel Minha Bancada

Today I'll show you how I made this microphone speaker.

I started by cutting all the pieces

I'm going to use 10mm plywood

I'll make the cut at 45 degrees to make the sides of the box

I used my new 45 degree cutting template

if you want to see this project I will leave the link up here

I'm going to put these pieces together

I put glue tape on the back

to facilitate bonding

the ideal here would be a clamp of these

as I have not used tape

already ordered a banggood, is on the way

I'm making a giveway of this product

anyone who wants to enable this product, the link is in the description

when entering the contest page, you have several options

The more options you use, the more you have to win.

Let's continue

I'm going to fix the top with my electric preacher.

I will adjust the edges on my roll sander

and then I passed a sandpaper 180

I'm going to open this box in half, making a cut all the way around on my bench saw

I made a cut on each side to separate these two pieces

I passed the sandpaper to round the edges

I'll put the hinges on

here I have to keep them well centered

This project is for a friend of mine.

who asked me to make this acoustic box to make the recordings

This project has the support of UHU Portugal

I want to thank UhU Portugal for the support and the materials sent

If you want to know the full range of UHU products, I will leave the link in the description

I hope you are enjoying this project.

Do not forget to leave your like

subscribe to the channel

let's continue

now I'm going to make the base of the box that will fix the baron of the microphone

I glued these two pieces to each other, put the staples and let them dry

is 14.6 mm

but I'm going to make a 15 mm hole

I started the cut with my bench saw

and cut the rest with the tico-tico saw

I aligned a pole on each side and drilled with a 6 mm drill bit

I used my jig template to keep the hole vertical

here I am going to split this piece to create the clamping system

I now drilled an 8mm hole to fit a dowel nut

I will glue with two-phase epoxy glue from UHU

I'll cut the pieces of barao threaded,

and use two butterfly nuts to make the tightening

I had to create a small height for the base for the doors to open freely

I glued this piece of 3mm plywood

I tightened it tightly and let it dry

I'm going to put the sponge

I will use UHU spray glue

I pulverized the sponge and the wood too

I waited 15 minutes to join the two pieces together.

aligned well and attached the sponge to the wood

I did not put glue on the whole sponge

in the area of the hinge I did not stick

for the door to close well

I marked the center and put a lever lock

I will fix the base and make the prefaction with a boring drill

I aligned it well and fixed it with clamps

and put 3 screws

now I'll do the recording on the back of the box

here I used my new laser recorder

if you want to know all the specifications and even buy this product have the link in the description

and we come to the end of yet another project

I really liked this project

I hope you have enjoyed this project too.

if you are not yet subscribed to the channel, subscribe to the channel

enable notifications to receive projects firsthand

If you liked this project, leave it like

leave also the comment

A big hug, until the next video