#sidebridge

[backhabit-blog]

Go Away! Back Pain With These 3 Best Exercises.

1. THE MCGILL CURL-UP

McGill Curl Up is one of those ab exercises that is used to prevent and even relieve lower back pain. This form of exercise is good for people that has weak abdominal muscles that needs to be strengthened.

To do it right, do this and perform in an ascending and descending motion but very slowly pace. And press your tongue to ease the strain in the neck muscles. And breath through the belly.

Start by lying on your back with one leg straight and the other knee bent. Place your hands under your low back and crunch your head, shoulders, and neck off your back at the same time. Hold for 10 seconds and slowly lower back down.

Reps: Complete three sets. For the first set, perform eight reps. For the second, six. For the third, four. Make sure to do an even amount on each side.

The most important part of this exercise is that it doesn’t require you to round or flex your lower back. It stays in its naturally arched position throughout the whole exercise. Place your palms underneath the natural arch of your lower back to preserve the curve. So stay straight and flat and bend your knee and lie on the floor gently.

When ending this exercise, breath deeply while keeping this position for a couple of seconds. And return to the starting position slowly again. Do the prescribe repetitions properly and switch your legs on each set.

And remember, to help you avoid any deterioration of your lower back or avoid aggravating pre-existing damage. Slowly raise your head, shoulders and chest as a one unit off the floor without bending your lower back.

2. THE SIDE BRIDGE

This exercise targets the obliques of the waist while toning the upper arm. And it helps to reduce back pain with this exercise position.

How to do it:

First, lie on one side with your knees bent and prop yourself up on one elbow. And place your hand on your opposite shoulder and lift your legs, do it within 10 seconds.

Then exhale properly while pulling your abs to your spine, and lift your pelvis off the floor, coming into a side elbow-plank. And lift your bottom waist up for 3 seconds. Lower your pelvis back to the floor slowly and with control to complete 1 rep. Do 2-3 sets of 12 reps on each side.

3. BIRD DOG

From the word itself “Dog” of course you’ll do this in a bent position like a dog. And this is better for people who is recovering from back injury or loosen up the back pain you feel.

From your hands and knees, raise your left arm forward while kicking your right leg back. Make sure your body is as flat as possible from head to toe. Hold for 10 seconds on each sides 3x.

Do this by pulling your abs into your spine. And keep your pelvis still and stable while reaching your right arm forward and left leg behind you. While engaging the muscles in the back of the leg to you butt.

Do this right and have a fun exercise while reducing that back pain and  say bye bye.

[squiddartha-icp]

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Supermemes

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Shop and media

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Gary and Lou and drudd and jon

Sidebridge - portfolio and map

[constructionfirm]

ZipWall® Introduces the SideBridge™ Wall Mount

  ZipWall announced an important new addition to its product line, the ZipWall SideBridge wall mount. The SideBridge works with the ZipWall FoamRail Span to tightly seal a barrier along a wall and keep dust under control during remodeling, restoration and repair.

The ZipWall SideBridge comes in a standard size perfect for most jobs, and a long version designed to provide more clearance room around obstructions like baseboard radiators and crown moldings. To form a tight seal, this new wall mount simply snaps onto a FoamRail Span and holds it against the ZipWall pole closest to the wall, creating a seal up to eight feet.

To Tape or Not to Tape? That is the Question.

Contractors should ask themselves how much time they spend on taping dust barriers. Tape may initially seem like a convenient solution as everyone has it, but costs quickly add up considering the amount of time required to apply tape and the time it takes to repair damaged surfaces once the job is finished. The reusable ZipWall FoamRail Span is a smart alternative. It literally takes a few seconds to set up and it does not damage surfaces. No ladders are required, and it stays in place!

“We are excited to introduce to the ZipWall Dust Barrier System yet another product that saves contractors time,” said Jeff Whittemore, founder and CEO of ZipWall. “This small connector delivers huge time savings. Unlike tape, the SideBridge is quick and easy to use, and provides efficient and effective dust protection in both residential and commercial settings.”

Key features of the the ZipWall SideBridge wall mount: • Designed to work with the ZipWall FoamRail Span to seal up to 8 feet along a wall • Works around obstacles like baseboard radiators and crown molding • Quick and easy to use • Can be used with negative or positive air • Reusable • Works with plastic sheeting or ZipFast Reusable Barrier Panels

The ZipWall® Dust Barrier System can be set up in just a few minutes without ladders, tape or damage. Using twist-locking spring-loaded poles, a dust barrier can be built as wide as needed and up to 20 feet high. The ZipWall Dust Barrier system includes several accessories that can be used to create doors in the barrier, seal off doorways, form tight seals at the ceiling, floor, and walls, and prevent the tracking of dust out of the work area. Barriers can be built using plastic sheeting or ZipFast reusable barrier panels. ZipWall barriers are ideal for commercial and residential contractors and facility managers doing renovation, remodeling, restoration, remediation, abatement, demolition, concrete work, sanding, and more.

For more information, visit zipwall.com/sidebridge. To find more information about other ZipWall products visit zipwall.com.

[squiddartha-icp]

(Dream-party-barter!)

Individual

1. Art/ideas (virtuogenesis / pra theory larp)

2. Events / shows (Obseen Biennale / sidebridge)

3. Gigs / individual barters (Tha Virtual Party / interseum )

Together

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Includes storefront fr individualz

workshops/classes thru orgs

Public process

[squiddartha-icp]

Breakdown

Money - sidebridge systems

Art for skilled - quantum humanism comics

Tools and systems experiments - artists and cultural ppl

Workout - movement and philosophy