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4theitgirls · 5 months

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a beginners guide to pilates

🎀 what is pilates?

pilates is a form of strength training exercise that focuses on low to medium impact movements to improve muscle tone, stability, endurance, and mobility. pilates also focuses more on the smaller muscles of the body compared to traditional strength or weight training.

🎀 benefits of pilates

including the benefits that exercise generally brings, pilates:

improves mind-body connection and body control

improves active flexibility and mobility

works the core, improving stability

improves coordination and balance

reduces mental and physical stress

works muscles that can be neglected in our daily lives

treats and prevents body pain, including menstrual pain

teaches you how to pair your breath with your body

keeps the joints healthy without putting pressure on them

🎀 where to start

while you can absolutely start with studio or reformer classes, you can also do pilates routines on youtube! i recommend move with nicole and dansique fitness. if you want to get your cardio in as well, i absolutely recommend eleni fit. her workouts are some of the best i’ve ever tried!

🎀 personal tips

keep your core in mind. core strength is a major benefit of pilates because each movement requires at least a mild amount of core work to keep your body stable, so do your best to keep the engagement throughout.

start slow. pilates movements can take a while to fully understand and it can take a while to build the mind-body connection, so don’t push yourself too far in the beginning. your coordination will improve over time!

don’t underestimate it! while the movements are generally slower than other types of exercise, you will work your muscles just as much and in a way they may not have been worked before. sometimes i even find pilates more difficult than hiit or weights!

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bluearticlesshop · 1 year

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#Backbends #Bag #Balance #Bands #Circle #Cork #Daspom #Improving #Massages #Mobility #Muscle #Nonslip #Pain #Pilates #Relaxation #Relief #resistance #Roller #Stretching #Wheel #Yoga

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ctbraininjurysupportservice-blog · 1 year

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"Harmonizing the Mind, Body, and Spirit: A Holistic Approach to Healing"

Mindfulness is a state of active, open attention to the present moment. It involves being aware of one's thoughts and feelings without judgment, and being fully engaged in the current experience. Practicing mindfulness can help promote a sense of balance, harmony, self-care, and oneness with the present moment. By taking a moment to connect with nature and recognize our place in the natural world, we can gain perspective and feel a sense of unity with all living things. It emphasizes the importance of self-care and mindfulness, and encourages us to find moments of peace and reflection in the midst of our busy lives.

Research has shown that experiencing nature through mobile devices can have positive effects on a person's health, such as:

Reduced stress: Viewing nature scenes on mobile devices has been found to reduce stress levels and improve mood.

Improved cognitive function: Exposure to nature through mobile devices has been shown to improve cognitive function, including attention and memory.

Increased physical activity: Mobile apps that encourage outdoor activities and hiking can increase physical activity levels, which in turn promotes better physical health.

Boosted immune system: Spending time in nature and viewing natural scenes through mobile devices has been linked to a stronger immune system, helping to prevent illness and disease.

Improved mental health: Regular exposure to nature through mobile devices has been associated with reduced symptoms of depression and anxiety.

Please note that the information provided is for educational and informational purposes only and is not intended to diagnose, treat, or cure any medical condition. It is always important to consult with a qualified healthcare provider before making any changes to your medical treatment plan.

Remember, taking small steps towards improving your health and well-being can have a significant impact on your life. Whether it's spending time in nature, getting regular exercise, or practicing mindfulness and meditation, making positive changes can help you live a happier and healthier life. So, take care of yourself, stay positive, and never give up on your health and wellness goals!

#Connecticut #CT #communitycare #caremanagement #carecoordination #healthcaremanagement #elderlycare #disabilityservices #homehealthcare #seniorcare #longtermcare #casecoordination #patientcare #healthcareadvocate #healthadvocate #caregiversupport #communitysupport #socialservices #aginginplace #caregivingresources #braininjury #traumaticbraininjury #TBI #braininjuryawareness #homecare #communitycare #caremanagement #neurorehabilitation #disabilitycare #rehabilitationtherapy #cognitivehealth #supportivecare #familycaregiving #patientcare #recoveryjourney #braininjuryrecovery #selfmanagement #healthmanagement #communitysupport #caregiversupport

ABI Resources supports terrific people and families alongside DSS, The Connecticut Department of Social Services, DMHAS The Connecticut Department of Mental Health and Addiction Services, CCC Connecticut Community Care CCCI, SWCAA Southwestern Connecticut Area on Aging, WCAAA Western Connecticut Area on Ageing, ACR Allied Community Resources, Access Health, and United Services. CT Medicaid Programs. ILST PCA DSP CNA Companion RA. ABI Resources Connecticut community care and supported living agency provider

https://www.ctbraininjury.com/post/harmonizing-the-mind-body-and-spirit-a-holistic-approach-to-healing

#Harmonizing the Mind #Body #and Spirit: A Holistic Approach to Healing #Mindfulness is a state of active #open attention to the present moment. It involves being aware of one's thoughts and feelings without judgment #and being fully engaged in the current experience. Practicing mindfulness can help promote a sense of balance #harmony #self-care #and oneness with the present moment. By taking a moment to connect with nature and recognize our place in the natural world #we can gain perspective and feel a sense of unity with all living things. It emphasizes the importance of self-care and mindfulness #and encourages us to find moments of peace and reflection in the midst of our busy lives.#Research has shown that experiencing nature through mobile devices can have positive effects on a person's health #such as:#Reduced stress: Viewing nature scenes on mobile devices has been found to reduce stress levels and improve mood.#Improved cognitive function: Exposure to nature through mobile devices has been shown to improve cognitive function #including attention and memory.#Increased physical activity: Mobile apps that encourage outdoor activities and hiking can increase physical activity levels #which in turn promotes better physical health.#Boosted immune system: Spending time in nature and viewing natural scenes through mobile devices has been linked to a stronger immune syste #helping to prevent illness and disease.#Improved mental health: Regular exposure to nature through mobile devices has been associated with reduced symptoms of depression and anxie #Please note that the information provided is for educational and informational purposes only and is not intended to diagnose #treat #or cure any medical condition. It is always important to consult with a qualified healthcare provider before making any changes to your med #Remember #taking small steps towards improving your health and well-being can have a significant impact on your life. Whether it's spending time in n #getting regular exercise #or practicing mindfulness and meditation #making positive changes can help you live a happier and healthier life. So #take care of yourself

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queenofcoquette · 3 months

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healthy habits i love :)

introduction:

hi loves! i wanted to share some healthy habits that i really enjoy for my body and my mind. these are things that make me feel better and work with my life :)

physical health:

staying active. i have practice for 2 hours on weekdays and like to do home workouts using small dumbells or just pilates on weekends.

stretching. stretching is so important to prevent injuries, improve mobility and balance.

eating 3 meals a day w/ fruits and vegtables.

taking vitamins. i have anemia so i've been taking iron tablets everyday w breakfast to help.

drinking enough water. i always track how much water i have- i usually drink a whole water bottle at school, 70ish% of one at practice, and more water at home.

having a skincare routine.

having a haircare routine & learning to style my hair.

at-home face massage. theyre just really relaxing

mentality/mental:

planning for the future. i like to think about what i'm doing after graduating high school (college) and how i'm going to get into my dream college. i make a plan to follow.

avoiding drama. honestly there's not much drama at my school to begin with, but either way i just avoid talking shit about people

reading! i read every night and when i finish my schoolwork and have nothing to do. it's relaxing

learning about current world events. i also like to stay up to date on what's going on in the world. it can be really sad but i think it’s important to be aware of what happens.

praying. i pray every night and i find it really peaceful and a way to be grateful by thanking God for all sorts of things in my life. sometimes i'll also just pray if i'm anxious, before a water polo game, or really whenever i feel like i should.

gratitude & reflection. i like to reflect on how i'm acting and also remind myself of everything to be grateful for. sometimes really small moments, like when i was getting my braces tightened i thought about how i'm lucky to even get to have dental work done.

journalling. i have a diary i write in every night which is just for fun, and then a spare binder w some lose paper where i vent when i'm feeling bad.

having hobbies. i like to keep myself busy so i have a lot of things i like to do at home like writing, reading, photography, sewing.

having a clean space. i keep my room clean (nothing on the floor, everything where it needs to be) and cleaning my backpack just so everything is easy to find and get.

beginning:

the key to growing is literally just doing small things everyday. overnight change is never attainable. if you want to add different habits/change something you need to make small, attainable, adjustments everyday.

do the best with what you have. this is the biggest point. there are certain things you might not be able to do because of your circumstances, so just do the best with what you have right now.

self respect. and of course, healthy self improvement is based in loving yourself and wanting to be better for the sake of improving your life. this is a whole journey within itself.

#that girl 2024 #that girl #self improvement #pink pilates princess #it girl #healthy habits #self care #queenofcoquette

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theambitiouswoman · 1 year

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Supplements & Vitamins

Here's a list of some of the most commonly used supplements and their benefits. Please remember that while supplements can be beneficial for certain people, everyones nutritional needs are different. It's always a good idea to consult with a specialist before adding any new supplements to your routine, as individual needs may vary.

Multivitamin: Provides a range of essential vitamins and minerals to support overall health and fill potential nutrient gaps in your diet.

Omega-3 Fatty Acids: Promote heart health, brain function, and reduce inflammation. Typically derived from fish oil or algae.

Vitamin D: Supports bone health, immune function, and may have a positive impact on mood. It's commonly obtained through sun exposure, but supplements can be useful, especially in winter or for those with limited sun exposure.

Probiotics: Help promote a healthy gut microbiome, aiding digestion, nutrient absorption, and immune function.

Magnesium: Important for muscle and nerve function, bone health, and energy production. It may also help with relaxation and sleep.

B vitamins: Help convert food into energy, support brain function, and maintain healthy hair, skin, and nails.

Vitamin C: Boosts immune function, acts as an antioxidant, supports collagen production, and aids in iron absorption.

Zinc: Essential for immune function, wound healing, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence.

Iron: Required for red blood cell production and oxygen transport. Iron deficiency can lead to anemia and fatigue, but it's essential to get iron levels checked before supplementing.

Calcium: Crucial for bone health and muscle function. It's often combined with vitamin D for better absorption.

Coenzyme Q10 (CoQ10): Plays a vital role in energy production within cells and acts as an antioxidant. It may benefit heart health and cellular energy metabolism.

Curcumin (Turmeric extract): Possesses anti-inflammatory and antioxidant properties, potentially supporting joint health and cognitive function.

Ashwagandha: An adaptogenic herb that may help reduce stress, promote relaxation, and support cognitive function.

Green Tea Extract: Contains antioxidants and may support cardiovascular health, weight management, and cognitive function.

Glucosamine: Commonly used for joint health and may help alleviate symptoms of osteoarthritis.

Chondroitin: Often taken alongside glucosamine, it may help reduce joint pain and improve joint mobility.

Probiotics for Gut Health: Certain strains of probiotics can help restore and maintain a healthy balance of gut bacteria, supporting digestion and immune function.

Melatonin: A hormone that regulates sleep-wake cycles, melatonin supplements can help with insomnia or jet lag.

Vitamin E: An antioxidant that supports immune function and may help protect against cellular damage.

Ginseng: An adaptogenic herb that may help increase energy, reduce stress, and support cognitive function.

Prebiotics: These are non-digestible fibers that promote the growth of beneficial gut bacteria, supporting gut health and digestion.

Magnesium: In addition to its previous benefits, magnesium may help reduce muscle cramps, improve mood, and promote relaxation.

Probiotics for Vaginal Health: Certain strains of probiotics can help maintain a healthy balance of vaginal flora, reducing the risk of infections.

Cranberry Extract: Often used for urinary tract health, cranberry extract may help prevent urinary tract infections.

Resveratrol: Found in grapes and berries, resveratrol has antioxidant properties and may support heart health and longevity.

L-theanine: An amino acid commonly found in green tea, L-theanine may promote relaxation, improve focus, and reduce anxiety.

#vitamins #supplements #health tips #healthy diet #health is wealth #healthy living #health and wellness #healthy lifestyle #health #clean girl #glow up tips #level up journey #wellness

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katasstrophy · 1 year

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Bruh Nagi being buff as hell after Manshine's training 🥰🥰🥰

sammy you deadass bout to make me objectify this man on main SO BAD this has been running something of a small marathon in my head so 😵‍💫😵‍💫 pls accept my humble word vomit

cw. [n]sfw. mdni. pro player! nagi + aged-up characters. bit of body worship(?) you ride his abs. nipple play (m. receiving). subby nagi (but he's actually a switch >:) + some fluff bc he's so baby :(

note. a bit rambly oop soz it’s bc i went insane. i describe how he looks like to ME (re: hot as fuck) but i guess y'all can read it too hehe<3

1.4k words -> how could you ever hope to keep your hands to yourself when nagi's body looks like that.

i feel like unless you have prior knowledge of the fact that nagi is a pro athlete, from a cursory glance, your first thought upon seeing him wouldn’t be “hmm i bet that dude is built like a brick house.” it doesn’t help that nagi’s basically the unofficial king of athleisure — his closet’s chockfull of loose-fitting hoodies and sweats. he barely owns anything else besides those monochrome hooded tracksuits (and sportswear for practice, i guess he’d need some of that too lol) because he claims it’s the only outfit that gives him unlimited access to just lounge about basically anywhere he pleases. it’s what he genuinely finds to be the most comfortable style for him as well. but if you’re fortunate enough to get a peak underneath the layers of baggy clothes? dear god nagi’s built like a fever dream. amen you’ll eat so good then he’s a whole ass feast.

i’m gonna brazenly speak my truth here so don’t come for me >:( but! from what you’d consider to be “a typical footballer’s physique”, purely from that perspective, nagi’s legs are… not that impressive. his stagnant motivation has much improved ever since he committed to making a career out of soccer, but that doesn’t mean his slacker tendencies haven’t followed suit. don’t get me wrong, he still puts his all into every game so his legs are still very much capable of making your mouth water, but you won’t catch him sprinting up and down the field at full speed if he can help it. packed with lean muscle, his thighs are thick, calves well-defined with a few bold veins thinly zigzagging down the taut skin like a lightning strike on the occasion you happen to catch him after a particularly gruelling conditioning session. but compared to some of his teammates whose legs seem to be carved from iron, he’s a bit.. overshadowed.

it’s a fairly similar story with his arms. (i promise i’m not just talking shit lol i could NEVER my poor meow meow it’s gonna get so hot in a second i swear just bear with me!!!) again, it’s most definitely a drool-worthy sight. the stretch of his arms is long and sinewy, rolling with a set of generous biceps that flutter under the gentle scrap of your fingerpads and nails when he (totally intentionally) flexes the swell of muscle there. in his profession, he mostly uses his arms for balance and to create distance between himself and his opponents. buried in his private nook back home, he has a tendency to hold his phone above his head while playing mobile games — that blissfully only rarely come crashing down on his face — but his unrivalled favourite will, of course, always be enveloping you in his arms <3

nagi’s not the most expressive person, but his subtle social cues become much easier to pick up on whenever he’s sleepy, which let’s be honest is almost always. he’s in dire need of a snuggle in those moments and not only loves, but craves being close to you physically, his face a canvas of huffy evidence of what a Big Deal this is to him if you learn to read the hidden hints (it’s a pursed, pouty frown nine times out of ten he ain’t slick lmfao). he kind of regards your presence as his “recharging station” what a cringe fail soggy loser man i adore him with my whole heart 🥹 his lanky limbs will snake around you with the security of a vine until you’re all cosy and wrapped up in each other, his hold bearing enough strength to not budge against any playful escape tactics you might attempt — at least not until he decides he’s had his fair share of quality snuggle time with you.

nagi’s a practical man, however — the world doesn’t call him a lazy genius for nothing. for these, albeit lovely, purposes, he determined there’s absolutely no need to overexert himself by lifting weights to buff up his arms. he can get by just fine! there are definitely more jacked arms out there i’m sorry :(

but here’s the kicker. nagi’s tall. you could even say he’s huge — he’d tower over most people if he actually straightened his posture for once. so his muscle mass kind of stretches out a bit… unevenly throughout his body. he does have muscle mass though, plenty of it, actually, and he needs only to do one tiny little thing to remind you of it: lift his shirt up.

it’s a subconscious, everyday thing for nagi to toy with the hem of his cotton tees. his fingers often grow restless if they’re just lying about, so playing with the material of his clothes is not only stupidly ready at hand but also helps to soothe the itch brimming along his fingers to do something with them. in the process, you’re rewarded with glimpses of his stomach often when he involuntarily ends up exposing the skin clinging to those hard planes. but what’s objectively worse for your sanity is when nagi comes trudging into the kitchen to ease his thirst. he never bothers with a glass from the cupboard, just swoops down to drink from the open tap, his adam’s apple bopping rhythmically as he swallows. there’s water coating his lips when he rises, a few droplets still running down his chin that he tugs on the ends of his t-shirt to lazily wipe away. it’s an innocent endeavour to him, but a sinful display for you, as it essentially shows off his entire, deliciously shaped midriff. nagi might slack off in other areas, but his core strength is insane. his torso is like a gift from the heavens, chiselled after the image of their gods and heroes. don’t even get me started on his abs.

because i cannot stress enough how perfect nagi’s abs are for grinding your sweet, drooling little cunny on :( the ridges of muscle packed together at his abdomen are firm, but twitch almost uncontrollably when you slowly drag your cunt up and down the sculpted slabs of his stomach that bump against your poor, swollen clit in a way that makes you delirious. your thighs bracket his waist as you move, his waist that is so trim and almost tiny compared to the broad stretch of his shoulders. you can feel the coarse, light hair of his happy trail graze against your bare ass, leading to his heavy, stirring cock still confined in his sweats for now as you continue to leisurely rut your pussy down his abs, leaving a slick mess behind. the hard cut of his v-line is so prominent a thin contour of shadow clings to the underside of it.

nagi wishes desperately that he could help you, that he could sink his fingers into the plush of your skin and push you down along his abdomen to accelerate your high, dictate a more intense pace for you by his hands and make you take it, but he’s too busy being a moaning, blubbering mess underneath you to take initiative. his large palm lies dormant at your waist, the other tangled in his snowy, sweaty bangs so he doesn’t miss even a blink of the intoxicating vision you present above him. he’s drunk on every salacious sound that comes tumbling from your lips, every wanton contortion of your gorgeous face as the lewd squelching of your pussy fills his ears. his defined chest is flushed red from arousal, shuddering with shaky exhales as he all but devours the sight of you — he thinks you using him for your own pleasure is so fucking hot.

if you want to turn him into an utter wreck, whining like a bitch in heat, please please play with his nipples :( paw at his pecs all needy first, ‘n don’t be afraid to grip the flesh with the blunt of your nails. he’ll mewl about it, but you only need to shush and praise him, tell him how good he looks like this for you and he’ll behave. pinch at the pretty pink of his pebbled nipples, gently circle his areola with your tongue, sucking on the bud and nagi will lose his mind, might even cum untouched :( but that’s okay because he’s so turned on his refractory period is barely an issue, he’ll sink into your tight, sloppy walls in one go and fuck you absolutely senseless on his cock. it’s all you can do to scramble for purchase with your trembling fingers, marking up the milky expanse of his broad back and mouthing at his collarbones to stifle your near pornographic keens and cries as he mercilessly splits you open.

in conclusion nagi seishiro is built like a wet dream and i want him carnally </3

#i rewrote this like three times so i’m just releasing it into wild now bc i’m sick of it lol!! i retain my right for this to be sucky hehe #haven’t written anything in a hot minute but if this causes at least one (1) person to short circuit my job here is done #nagi smut #nagi x reader #nagi seishiro x reader #nagi seishiro smut #blue lock x reader #blue lock smut #bllk x reader #bllk smut #—bllk.thirsts!#—riv.fic!

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thoughtportal · 4 months

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To alleviate upper trapezius (upper trap) tightness, a multifaceted approach involving posture adjustment, increased shoulder and mid-back mobility, and rotator cuff strengthening is effective. This protocol targets the root causes of tightness rather than just the symptoms:

🔵 Posture Adjustment While Using Devices: 'Doomscrolling' or prolonged use of devices often leads to a forward head and rounded shoulders posture, straining the upper traps. Regularly adjusting your posture to align your ears over your shoulders, and keeping devices at eye level can significantly reduce this strain.

🔵 Increasing Shoulder and Mid-Back Mobility: Limited mobility in the shoulders and mid-back can place additional stress on the upper traps. Incorporating mobility exercises like the supine dowel flexion stretch, and kneeling mid back rotation will help improve your mobility.

🔵 Strengthening the Rotator Cuff: A strong rotator cuff provides better shoulder stability, which in turn decreases the compensatory tension often seen in the upper traps. Exercises like external rotations with a Db are very effective at strengthening those small stabilizers.

By addressing posture during screen use, enhancing shoulder and mid-back mobility, and strengthening the rotator cuff, this protocol aims not just at temporary relief but at a long-term solution for upper trap tightness. This comprehensive approach ensures a balanced development and reduced strain on the upper traps, leading to improved comfort and reduced risk of chronic tightness.

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#tiktok #exercises #exercise #stretching #mobility

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tailschannel · 7 months

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Sonic Forces Mobile roundup: Tech Knight Silver teased, Surge the Tenrec leaked

Several character events have been teased and leaked alongside new patch notes for Sonic Forces: Speed Battle. Here's a quick run-through of them all.

Surge the Tenrec leaked

Take a look at the official SEGA HARDlight render of Surge the Tenrec, spotted within the game's files. Not much is known about her runner specifications and release window as of yet, but more is expected to be revealed later on.

Surge will join Whisper the Wolf and Tangle the Lemur as the one the latest IDW Sonic comic characters to appear in official games media.

Tech Knight Silver officially teased, Mummy Knuckles coming soon

SEGA HARDlight posted two teasers for the upcoming slates of character skins in Speed Battle: the "Tech Knight" skin for Silver the Hedgehog, and the "Mummy" Knuckles the Echidna skin.

All of the aforementioned runners were inadvertently teased by name in a spreadsheet leak from the game's developers in late June. Since then, a spokesperson acknowledged that the slate was "subject to change," but did not rule out the release of the mentioned characters, which all came to fruition as planned.

A spokesperson did not acknowledge the leaked renders of Surge and Tech Knight Silver as of press time, due to a policy that prohibits discussion of datamined content.

New in-game events

Speed Battle players can collect Special cards for Sonic the Werehog and Reaper Metal Sonic during the "Graveyard Smash" event. The mission rewards will alternate between each character in the event, scheduled between 24 to 31 October. The event's bonus box will contain 15 cards for each runner.

There is also a new "Brawl Mode" event to earn guaranteed cards for Sonic the Werehog and Reaper Metal Sonic. Scheduled between 24 October to 7 November, players will be placed into teams between the two runners.

To score points in this Team Vs Event you will need to hold the Brawl token, and carry the Brawl token over the finish line. Deal damage to rivals to steal the Brawl token from them, but if you get hit they'll take it back!

The winners of the event will receive 50 cards for their chosen runner, while the runners-up will receive 25 cards.

The new Halloween-themed events followed the launch event for the Classic Super Sonic runner, timed to coincide with the release of Sonic Superstars. Here's the specifications, in case you missed it:

Patch notes

Here's a brief look at the official update notes for version 4.22.0 of Speed Battle. Expect various bug fixes and Tails' Vault improvements.

Balance changes

Reduced damage on 'Sharp Shelter' for Boscage Maze Sonic,

Reduced radius on 'Brutal Barrier' to one lane for Linebacker Omega,

Removed invincibility from 'Twin Tail Boost' for Movie Tails.

Gameplay changes

Added a ray-beam effect on spawn of 'Cyclone Charge' for Longclaw,

Metal Sonic can no longer steal 'Steal'.

(h/t Sonic Mobile News, article contributed by Spectre, Syn, and Scarlett for the Tails' Channel newsfeed.)

#sonic forces mobile #sonic forces speed battle #sega hardlight #surge the tenrec #idw sonic #silver the hedgehog #knuckles the echidna #sonic the werehog #metal sonic #sonic the hedgehog #sega #gaming #sonic forces speed battle spoilers #mobile gaming #sonic forces mobile spoilers #super sonic #classic super sonic #sonic superstars #sonic news

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latenightreadingpdf · 2 months

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Stepping Forward - Spencer Reid

Summary: Spencer Reid, recovering from a knee injury, finds strength and support in his physical therapist, Y/N, as they forge a deep bond through his rehabilitation journey.

The sterile white walls of the rehabilitation center seemed to close in on Spencer Reid as he adjusted his glasses nervously. The scent of disinfectant was overpowering, but it was the constant reminder of his own vulnerability that made him uneasy. His knee ached, the phantom pain a cruel reminder of the bullet that had shattered his dreams and left him fighting to regain mobility.

"Dr. Reid, your physical therapist will be with you shortly," the receptionist said, her voice brimming with practiced cheerfulness as she left the room.

As he waited, Spencer's thoughts drifted to the countless unsolved cases and the ever-growing pile of books he had wanted to read. Would he ever return to the field? Would he ever walk without the aid of crutches or, even worse, a wheelchair?

Just then, the door opened, and in walked Y/N, the physical therapist assigned to him. She had a calming presence, her eyes warm and compassionate, her smile genuine and reassuring.

"Dr. Reid, I'm Y/N. I'll be assisting you with your rehabilitation," she said softly, her voice as soothing as a gentle breeze.

Spencer blushed slightly, his heart rate increasing at her presence. He was used to being the one with all the answers, the one who could rattle off facts and statistics without hesitation. But now, as Emily had said, he felt as though his IQ of 187 had been slashed to 60.

"Nice to meet you, Y/N," he replied, his voice portraying a hint of nervousness.

Y/N smiled warmly, sensing his discomfort and anxiety. "Don't worry, Dr. Reid. We'll take this one step at a time," she reassured him, her voice filled with empathy and understanding.

Over the next hour, Y/N conducted a thorough assessment of Spencer's knee, carefully examining its range of motion, strength, and stability. She explained each test and procedure in detail, answering all of Spencer's questions and addressing his concerns with patience and compassion.

As she guided him through a series of gentle exercises, Y/N's gentle touch and encouraging words helped to alleviate Spencer's anxiety, making him feel more at ease and confident in his ability to recover.

Over the next few weeks, Y/N worked tirelessly with Spencer, guiding him through a series of exercises designed to strengthen his knee and improve his mobility. But it wasn't just her professional expertise that made a difference; it was her unwavering support and encouragement that truly set her apart.

"Alright, Spencer, let's try taking a few steps without the crutches today," Y/N suggested one day, her eyes filled with determination and confidence.

Spencer hesitated, uncertainty clouding his features. But Y/N was there, her hand gently resting on his arm, her presence a source of strength and reassurance.

"Trust me, you can do this," she whispered, her voice filled with unwavering belief.

With a deep breath, Spencer took his first tentative steps, his knee protesting with each movement. But with Y/N by his side, offering encouragement and support, he pushed through the pain, his determination unwavering.

"See, I told you could do it," Y/N said, her eyes sparkling with pride as she wrapped her arm around his waist, helping him maintain his balance.

Spencer blushed, a warm feeling spreading through his chest at her praise. He had always been fiercely independent, reluctant to ask for help or admit his vulnerabilities. But Y/N's unwavering support and caring nature made him feel safe and valued, allowing him to open up and embrace his recovery journey.

As the weeks turned into months, Spencer and Y/N celebrated countless small victories together. From completing challenging exercises to taking his first steps without assistance, each milestone was a testament to his determination and resilience.

"You're doing amazing, Spencer," Y/N would often say, her eyes filled with admiration and pride.

And Spencer couldn't help but blush, his heart swelling with gratitude and affection. He had never met anyone like Y/N, someone who cared so deeply and selflessly, someone who believed in him even when he struggled to believe in himself.

One evening, after a particularly grueling session, Y/N surprised Spencer with a small treat, a chocolate-frosted doughnut with rainbow sprinkles.

"Today marks six months since your surgery, Spencer," Y/N said, her eyes shining with pride as she handed him the doughnut.

Spencer blushed, a warm feeling spreading through his chest at her thoughtful gesture. He had come a long way since that fateful day, and he knew that he owed it all to Y/N's unwavering support and caring nature.

"Thank you, Y/N," Spencer said, his voice filled with gratitude and affection.

As he savored the treat, Spencer realized that his journey was far from over. There were still challenges ahead, still hurdles to overcome. But with Y/N by his side, he knew that he could face anything, his determination unwavering, his spirit unbroken.

And as he looked into Y/N's eyes, her presence a source of strength and reassurance, Spencer knew that he had found something truly special, a connection that transcended words, a bond that would endure the test of time.

For in Y/N, Spencer had found not only a physical therapist but also a friend, a confidant, a source of inspiration and support. And as they continued on their journey together, celebrating each small victory, each milestone achieved, Spencer realized that sometimes, the most profound connections are forged in the face of adversity, proving that love, in all its forms, has the power to heal, to inspire, to transform.

And as they stepped forward, hand in hand, their hearts intertwined, Spencer knew that he had found his anchor, his guiding light, his reason to believe.

#criminal minds #spencer reid #season5!spencer #fanfic #spencer reid imagines #spencer reid x y/n #cane user!spencer reid #comfort #fluff #criminal minds imagine #spencer reid x reader #spencer x reader #spencer reid imagine #self insert

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elicathebunny · 4 months

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STRETCH STRETCH STRETCH!

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. -> HARVARD HEALTH

INNER BENEFITS:

Improved Flexibility: Stretching helps increase the range of motion in your joints and muscles, promoting flexibility. This can enhance your ability to perform everyday activities and maintain proper posture.

Reduced Muscle Tension and Stiffness: Stretching helps release tension in the muscles, reducing stiffness. This is especially beneficial for individuals who may experience muscle tightness due to prolonged periods of sitting or physical inactivity.

Enhanced Circulation: Stretching increases blood flow to the muscles, which helps deliver oxygen and nutrients. Improved circulation contributes to better overall cardiovascular health.

Better Posture: Regular stretching can improve posture by correcting muscle imbalances and reducing the strain on specific areas, such as the neck, shoulders, and lower back.

Prevention of Injuries: Stretching before physical activity can prepare your muscles and joints, reducing the risk of injuries. It promotes better flexibility and helps your body adapt to various movements.

Increased Relaxation: Stretching, particularly when combined with deep breathing, can induce a sense of relaxation and reduce stress. It helps calm the mind and promotes mental well-being.

Enhanced Athletic Performance: Athletes often include stretching as part of their training routine to improve performance. Flexible muscles and joints contribute to better agility, balance, and coordination.

Alleviation of Aches and Pains: Stretching can be beneficial for individuals experiencing muscle discomfort or mild aches. It helps alleviate tension and can provide relief from certain types of pain.

Improved Range of Motion: Regular stretching helps maintain or increase your range of motion, allowing you to move more freely and comfortably.

Mind-Body Connection: Engaging in stretching exercises promotes a mind-body connection. Focusing on your body's movements and sensations can enhance mindfulness and reduce mental stress.

Better Circulation to Joints: Stretching helps improve blood flow to the joints, promoting joint health and flexibility. This can be especially important as you age to maintain mobility.

AESTHETIC BENEFITS:

Improved Posture: Regular stretching can help correct muscular imbalances and promote better posture. As you stand taller and align your body more effectively, your overall appearance may be enhanced.

Longer and Leaner Appearance: Stretching can create a longer and leaner appearance by elongating muscles. This may contribute to a more streamlined and graceful physique.

Reduced Muscle Tension: Stretching helps alleviate muscle tension, which can make your body look and feel more relaxed. Relaxed muscles often contribute to a smoother and more aesthetically pleasing physique.

Enhanced Muscle Definition: By increasing flexibility and range of motion, stretching may enhance muscle definition. Well-stretched muscles can appear more sculpted, especially when combined with strength training exercises.

Improved Circulation and Skin Tone: Stretching promotes better blood circulation, delivering oxygen and nutrients to your skin. This improved blood flow can contribute to a healthier complexion and skin tone.

Prevention of Muscular Imbalances: Stretching can help prevent and address muscular imbalances, ensuring that your body develops proportionally. Balanced muscle development contributes to a more aesthetically pleasing physique.

Reduced Appearance of Cellulite: While not a direct solution, regular stretching may help improve blood circulation and reduce the appearance of cellulite in some individuals.

Enhanced Flexibility for Functional Movements: Improved flexibility from stretching can make functional movements more graceful. This increased ease of movement can contribute to an overall more aesthetically pleasing appearance.

Relaxed Facial Expressions: Stretching, especially when combined with relaxation techniques, can contribute to a more relaxed facial expression. This can positively impact how others perceive your overall demeanour.

Elongated Muscles: Consistent stretching can give your muscles an elongated appearance, contributing to a more elegant and refined look.

PILATES, YOGA AND TAI CHI.

Pilates, yoga, and Tai Chi are three mind-body practices that offer numerous physical and mental benefits. While they share some similarities, each has it's unique principles, techniques, and focuses.

Pilates:

Focus: Pilates emphasizes core strength, flexibility, and overall body awareness.

Principles: Controlled and precise movements, breath control, and a focus on the core muscles.

Equipment: Pilates can be done on a mat or with specialised equipment like the reformer, Cadillac, and chair.

Benefits: Improved core strength, flexibility, posture, and muscular balance. It also enhances body awareness and can be beneficial for rehabilitation.

Yoga:

Focus: Yoga integrates physical postures, breath control, meditation, and ethical principles for holistic well-being.

Principles: Asanas (physical postures), pranayama (breath control), meditation, and the philosophy of mindfulness.

Styles: Various styles such as Hatha, Vinyasa, Ashtanga, and Kundalini offer different approaches to yoga practice.

Benefits: Increased flexibility, improved strength, stress reduction, enhanced mental clarity, and a sense of inner peace. Yoga is also known for its adaptability to different fitness levels.

Tai Chi:

Focus: Tai Chi, often referred to as "meditation in motion," is a martial art that combines slow, flowing movements with deep breathing.

Principles: Gentle and continuous movements, focused breathwork, and mindfulness.

Forms: Tai Chi involves practising specific sequences of movements or forms.

Benefits: Improved balance, flexibility, coordination, and relaxation. It is often recommended for fall prevention and is associated with stress reduction and enhanced mental well-being.

age gracefully!!!

#self improvement #age gracefully #innerstrength #inner peace #stretching #posture #exercise #work out #mental health #healing #let go

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4theitgirls · 5 months

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a beginner’s guide to yoga

🧘‍♀️ what is yoga?

putting it briefly, yoga is a mindfulness and spiritual practice that connects the mind, body, and breath through physical movement and poses called “asanas.”

🧘‍♀️ benefits of yoga

yoga has some incredible benefits for both the mind and body, including:

reducing mental stress and calming the mind

improving flexibility and mobility

working and strengthening even the small muscles in the body

improving circulation and heart health

allowing you to be present and mindful

improving balance and coordination

activating or calming the nervous system

reducing body pain

improving range of motion and joint health

🧘‍♀️ different types of yoga

there are many different types of yoga, each with their own unique benefits. here are just a few you may start with:

vinyasa

hatha

ashtanga

yin

restorative

🧘‍♀️ where do i start?

if you do not feel ready to go to a class or you do not have a studio near you, there are many classes you can follow on youtube! here are a few channels on youtube i really like:

akshaya agnes

boho beautiful yoga

charlie follows

gayatri yoga

jessica richburg

the glow method

yoga with kassandra

yoga with kate amber

🧘‍♀️ personal tips

start slow! i say this in all of my workout posts when i give advice, but i promise it is important. pushing yourself too far in the beginning will only injure you, so don’t be afraid to take it easy at first.

don’t judge yourself. it’s much easier said than done when you see people who have been practicing for years and seem like they can do everything, but everyone has things that they struggle with. i’ve been practicing yoga consistently for 5 years now and there are still things that i struggle with, so don’t be too hard on yourself.

going alone with the tip above, have a sense of humor about your journey. if you fall, it’s perfectly fine. it happens to the best of us! as long as you stay safe and get back up and keep trying, you’re doing great.

switch it up! as mentioned above, there are many types of yoga, and the ones i named are just a few. don’t be afraid to try different types! i used to hate yin because i found it even harder than the more flow-y sequences, but now it’s one of my favorites. it’s always good to get some variety in your practice and you may end up loving something you thought you would hate!

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shuttershocky · 3 months

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Story reasons aside, the best reason why you should still play the original FF7 before Remake is because as soon as you get into any battle that's actually hard you're going to realize 7Remake's combat system fights with itself so much because it's still balanced as a turn-based game, not as an action game.

When you fight enemies that never stop attacking and have unblockable, undodgeable full party hits like Bahamut or Leviathan, if you're playing 7Remake like it's a real time combat game you're going to be unbelievably frustrated. It's going to feel like you're not allowed to play the game.

You /have/ to approach these fights like you're playing a turn-based game. That is, accepting that taking damage is unavoidable, and properly applying a round of buffs to specific party members, assigning them roles, and then swapping between them to juggle the boss' aggro while spending most of your time in the command menu instead of in the real time combat where you're mostly guarding.

Dealing with Leviathan like youre playing an action game is not viable, you're going to get wiped by Tidal Wave and there's nothing you can do except if you manage to stagger them while it's charging up. Instead, you either cast a magnify + manaward on everyone and hope for the best, or cast lifesaver + steelskin with Barret stacked with HP up Materia and then using him to revive the other two party members when they're inevitably killed.

The fight against Bahamut is so oppressive anytime spent in real time combat is actually best spent Guarding, since Bahamut never gives an opportunity for melee fighters to damage him without him sending them flying or stunlocking them. The fight is best handled Guarding with Cloud while AI Barret shoots at him with luck up materia + EKG for constant crits, then using Aerith to keep the party healed up or by casting a strong magic attack to pressure Bahamut to delay Megaflare for up to two "turns". You WILL eat Megaflare eventually and there's no way to outskill / outplay Bahamut wiping your party, only prepare to survive it with the one party member that has a Revival materia (usually Barret again)

If you play the original FF7, you will understand what the game wants from you once you start battling the superbosses. If you don't, you'll end up supremely frustrated at how little control you seem to have in an action combat system UNTIL you start fighting almost entirely through the command menu.

That being said, the Yuffie DLC appeared to recognize this issue, as the Nero bossfight was one you could actually play like an action game, on top of Yuffie generally having a more fluid and mobile fighting style compared to the others. Intergrade also greatly upgraded the Parry materia by letting it animation cancel as well as allowed smooth transitioning from Guard to Parry to Guard. I've got great hopes that Rebirth bases its combat design around the big improvements Yuffie brought with her so it actually does play like an action game even against bosses, rather than forcing you to play it like Classic mode even when you didn't pick Classic mode.

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racefortheironthrone · 2 months

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Warhammer Gaslamp: Introduction

The year is 2725 IC...some two hundred years since the Age of Crisis. The time of Karl Franz I, the "Fourth Deliverer of the Empire," has long past, as has the age of knights and dragons – throughout the Old World, magic itself is a dying art.

The Empire of Man is stronger than ever before, but it is an Empire that runs on coal and iron, held together with roads of steel track, and powered by boiling, thumping hearts that pump steam and gas through the veins of the mightiest industrial power in the world. The forests remain, but they have dwindled in size, cut down to feed the endless hunger of the great metropolises, the mighty smokestacks of Nuln, Talabheim, New Averheim, and greatest of all, the bright gaslights of mighty Altdorf ("The Big Turnip"), and a hundred smaller cities that light the night skies.

The Neüscience of the Imperial Technomancers has increased national prosperity a hundredfold, improved the health and well-being of the common citizens, and helped the Imperial Army, Navy, and Airkorps put the endless hordes of Khaos on the backfoot for generations. In spite of (or because of?) this, Imperial society has become increasingly divided between the elite who profit from the new economy of high finance and heavy industry, and those millions of unskilled and semi-skilled laborers whose endless toil keeps them only ever one step ahead of the breadline and the bailiff. Meanwhile, the mounting toll of industrial pollution, epidemic disease, industrial accidents, and Neüscientific “experiments” running amok raises new questions about the high cost of success.

Politics has become ever more fractious. The Imperial Parliament is divided between the House of the People, where the Farmer-Artisan Party (representing a coalition of the Craft Guilds and their fellow urban workers, and a significant minority of rural laborers and small farmers) holds the plurality, and the House of the Nobles, where the Liberal-Conservative Party (representing both the traditional landed aristocracy and the new monied elite) holds power, and the two clash fiercely over labor rights, taxation, industrial regulation, and social welfare. Holding the uneasy balance of power is Emperor Karl-Franz XIV, his "Iron" Chancellor Ludwig von Ostermark, and their smaller Patriotic Party (largely supported by veterans and members of the civil service), who try to maintain Imperial unity and industrial production in the face of the "Threat from the Black North."

In the streets and on the shop-floors, the captains of industry known as the Great Monopolhauses (allied and often intermarried with the nobility) deploy their legions of spies and private soldiers against the rising strength of the Laborer’s Guild, who are mobilizing in the factories by the hundreds of thousands, and the industrial spies and gunthugs are kept in check only by the still-potent might of the Craft Guilds who fear and resent their industrial upstart rivals but trust the bosses even less.

The religion that once united an Empire today divides it, as Orthodox Volkmarites and Radical Hussites split over matters of class and faith. Although the two factions are still nominally part of the same Sigmarite religion, and the Church of Sigmar is held together by the firm hand of the Emperor, the two factions compete fiercely over theology and dogma, and positions within the Church unto the Grand Theogonacy itself. To the north, the philosophy professor-turned-street preacher Nietzsche von Zarathustein has single-handedly revived the fortunes of the Cult of Ulric with his fiery doctrine of Neo-Ulricism and his best-seller Man unt Wulf-Man. From the great industrial heartland of the south, the radical scholar Mark Karhl preaches the overthrow of the status quo as an inherently exploitative regime, and his pamphlet The Scarlet Platform and his massive three-volume treatise on political economy, Der Gelden (which almost no one has completed), inspire many young radical students and workers to join the revolutionary Scarlet Party and the ranks of the Laborer’s Guild. Are rumors of his secret allegiance to a Tzeenchite secret society true, or mere bourgeois propaganda?

Exacerbating these divisions is the constant threat from Khaos. Up in the "Black North" and their allied territories on the great steppes on the other side of the pole, the forces of evil pervert the laws of science to their mad push for world domination. Khornate breeder-lords select from an unceasing flow of gladiators to produce the perfect warriors; Nurglite bio-priests carefully engineer the next insidious plague to slip past the Imperial Plasmic Survey; Slaaneshi sin-merchants mobilize a world-wide network of Cathayan black tar and warpdust powder (bartered from the Skaven) to corrupt the Empire from within; and Tzeenchite techno-mancers design ever more fiendish mutated F.R.E.A.K.S and the twisted Biomechs.

Inside the Empire, things are scarcely better. Even with the darkness of the forests pushed back to the periphery and the Greenskin hordes banished to the far side of the World's Edge Mountains, the threat of Were-beastmanism and other, more insidious, forces winds its way into every neighborhood in the Empire despite the best efforts of the Imperial Plasmic Survey and the Schwarzmänner. Mutants who cannot conceal their true nature – known as the "Untervolk" - have decamped into the subway tunnels and sewers that form the Undercities of the Empire, waging an unceasing war for survival against “norms” and “ratfolk” alike. From the back alleyways and the salons of the nobility alike, the endless secret societies of Khaos vie to do their masters' bidding, undermining the Empire from within in preparation for the coming war.

It is a time that desperately needs heroes, men and women willing to brave the darkness on the mean streets and the shell-torn battlefields of the Old World alike. Mystery and intrigue, adventure and mad science await!

#warhammer fantasy #warhammer gaslamp #the old world #empire of man

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dissociacrip · 10 months

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Is it ok to use a cane if your gait/balance issues are caused by a neurodivergence? I have to take antipsychotics and I have a lot of balance problems because of them, and I have a scissors gait, but since it’s technically a neurodivergence would it be ok to use a cane? I think it would have help to hold on to something because I do better when I have railings or walls to hold, but I don’t want to appropriate when I’m neurodivergent. I also have a mild chronic illness if that matters

1. if you feel like a cane would help you then i encourage you to go ahead and use one. it shouldn't matter what conditions you may or may not have or even if you see yourself as able-bodied. the only people who you might encounter that are interested in policing who can and can't use a cane are those serving the interests of ableist ideas about disability and mobility aid usage. if able-bodied people treat mobility aids like they're just fun accessories or something (not including canes that are literally made to be accessories instead of aids bc that's been a thing since forever) then yeah that's kinda nasty but "i have this issue where a cane might help me" isn't doing that.

2. not all forms of neurodivergence are (purely) psychiatric or other mental conditions. chiari malformations, brain diseases, chronic symptoms of neurotrauma, etc. are also forms of neurodivergence and those conditions are considered physical in nature. so "caused by a neurodivergence" ignores that because i think the implication there is that "neurodivergent" means "not physical condition." that's just me being nitpicky about terminology though.

tl;dr - yes, please use a cane if you feel it would improve your quality of life and especially if it's to help you walk more safely. you don't need anything more than that to be "justified" in using a mobility aid. i don't think they really something you can "appropriate," especially if you're going into it with the mindset of "i have a chronic gait problem and i want more support." canes aren't in short supply or anything and they're relatively inexpensive. you are experiencing chronic mobility impairment. it does not really matter what the origin is.

if you haven't looked into it already, i would recommend researching what types of grip and bases would be most helpful to you and your specific issues + whether you need one that's foldable and adjustable or one that can't be folded/adjusted but is overall sturdier.

best of luck!

#cripple punk #cpunk #chronic illness #neurodivergent #asks #community #Anonymous

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