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https://airawear.com/index.php/blog/back-pain-relief/ Tell me if this sounds familiar: You grind out work (or surf Facebook) at your desk all day long. Work is never ending but you do your part for the day. Sometimes your back starts to ache but you ignore it anyway. You know, because work isn’t gonna finish itself. Over time your back pain goes away, but sometimes it returns (worse than before). It’s an on and off relationship with back pain (ugh). Finally, you seek a chiropractor or physiotherapist for help. You attend one or two sessions. After a while, your back pain gets better. But you find yourself unable or unwilling to squeeze time to visit a professional. If you stop your visits on the other hand, the back pain lingers and festers. You either strain your back or your wallet… And both are costly options. Sounds like you’re the one losing out here, doesn’t it? In order to come up with a simpler way for your back pain relief, we created this guide for your back pain instead. This guide is giving you 32 in-depth ways to deal with the pain that haunts you. Every. Single. Day. When can you make use of this guide? You can do the exercises inside at home, or when you’re taking a break from work. Here are the list of exercises: Upper Back Exercises Shoulder Roll Scapular Squeeze Upper and Middle Trap Pull Backs Upper Back Stretches Upward Stretch Pec Stretch Upper and Middle Spine Extension Reverse Table Pose Lower Back Exercises Push-Ups Partial Crunches Superman Bird Dog Side Plank Prone Push-Ups Wall Squat Seated Double Knee Lifts Lower Back Stretches Downward Dog Pose Cat and Cow Pose Child’s Pose Thread the Needle Rabbit Pose Legs Up the Wall Baby Pose Standing Lower Back Stretch Supine Spinal Twist Standing Hamstring Stretch Supine Hamstring Stretch Pigeon Pose Sphinx Pose Cobra Pose Knee to Chest Pelvic Tilt Bridge Hope you guys enjoy the post!

Winning a dance competition. Been doing this for a few years now - but just can't seem to win one!

I love borrowing fiction, and buying non-fiction. Reason is because I want to be able to flip through the non-fiction books and extract the actionable segments to apply to my life over and over again.

I find that the most important thing - after you've found the sport you like - is to find a group of like-minded people that will practice that sport with you consistently! That is sure to keep you in the game.

Thanks man! Hopefully it's helpful!

I always get lots of muscle knots at work because all I do is sit in front of my computer And going for regular massages are just too expensive for me. Luckily, there are self-massage techniques that we can learn, and use them at work so we can feel relieved in an instant. I compiled 9 of them here, targeting the different parts of the body as well as different symptoms. Just skip to the part where you feel like you need a massage, and use it! Hope it is useful to you guys! https://medium.com/@twareteam/9-self-massage-techniques-that-target-common-body-problems-developed-at-work-4b66730838a3#.2sp5rd1pg

Models by Mark Manson. Incredible book on how to ACTUALLY become more confident, and attract people of the opposite gender, and not all the tactical stuff that other "PUAs" throw out online.

If you're taking online art classes, then it would be better if you could wake up earlier? I've been trying to wake up at 5.30 - 6 am regularly, and YOU can really get a lot of things done in the morning with nobody disturbing you and wanting every minute of your life

A Wanted Man by Lee Child Antifragile by Nassim Nicholas Taleb

It is never too late to start and practice anything, so don't worry about it As for how to practice communication skills... To gain the information/knowledge on how to improve, there are a few books you can read (one which has been suggested by the other members): 1. Dale Carnegie - How to Win Friends and Influence People This book has timeless principles which can be applied as long as humans are around. Of course, it is abit old so you need to forgive some sexist undertones. BUT the principles are sound. People love to be called by their names. People love to talk, and you being interested in them allows them to talk, which well makes them happy. A perfect quote (from Maya Angelou) would be: I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel. 2. Olivia Fox Cabane - The Charisma Myth This book teaches other people on how to become more charismatic. Even though you may feel it's a long jump towards "charisma", Olivia Fox says that it is possible for anyone to achieve charisma, which are basically principles for good social and communication skills. She has also a huge focus on the internal, so it is more important to get your mindset right rather than the individual tactics of communicating. 3. Mark Goulston - Just Listen (this is my personal favorite) Dr. Goulston is a psychiatrist, and what he really teaches is a soft approach towards communicating. He really emphasizes on listening, understanding and showing empathy for other people, which is incidentally how you can become good at social skills. 4. Mark Manson - Models Yes, this is a book written by a former pick-up artist, but Mark has terrific advice on how to become more confident, and how not to be afraid to say stuff. Which will definitely help you out. Anyway, besides going out to practice speaking regularly, I want to highlight some things from what I've read from you... Number 1 is that I feel you're too worried about saying intelligent stuff. You don't necessarily have to start off with saying "intelligent" stuff. Nobody's gonna expect you to recite all 16 of Einstein's relativity field equations to them. So you don't have to put that huge expectation on yourself! All you have to do is to comment or ask them about something that everyone does to start off the conversation. Besides how are you, and what are you doing, you could ask stuff like "did you travel recently?", "where's your favorite place to eat?", which isn't remotely "intelligent" yet can open up conversations about stuff

For energy: Sleep is super important. I find myself feeling less energetic, having more brain fog and more anxious when I have less sleep. So definitely take a look at sleeping at least 6-7 hours if you can. Also Ninjaking is right -- quality of sleep is as important as quantity of sleep. Adding on to his suggestions for improving the quality of sleep: no alcohol before bed, and try to restrict using your phone right before you want to sleep (admittedly a habit I'm still trying to kick). For motivation: You shouldn't rely on motivation to get you to exercise. Take the advice others - do baby steps! 10 minutes at a gym, then 15 minutes, then 20. Quick wins are awesome for getting started and carrying on

I am a bboy (or commonly known as a breakdancer) so I know a little about flexibility and loosening up. So I'll try to help with both aspects: Flexibility Because I'm a bboy, I tend to stretch and practice my flexibility with regards to this particular dance. This is the video I refer to when I need help: Generally, I find 2 types of stretches very useful for dance: 1. Splits This is a good video for learning how to do splits (or at least close to a split) -- Splits TAKE a while, especially if you aren't flexibile. So take it slow, don't get frustrated and make it a challenge for yourself! 2. Bridges This video is pretty useful for learning how to bridge -- Like splits, bridges TAKE a while to learn, especially if your back isn't flexible, or your arms don't have much strength. Once again, take it slow, follow the progressions and you should be fine. These 2 moves should open you guys up to a lot of potential moves. If you're a bboy/bgirl, ballet, modern dancer or do martial arts, these 2 exercises will be great! Loosening Up I think most people actually know how to loosen up. It's just that they feel embarrassed for dancing in front of people, or they feel like they are going to be judged. What I can tell you is that you have nothing to worry about. People are judging you BECAUSE they don't know how to have fun! They are actually jealous of what you can do. Life is short, and you should try to have fun and laugh at yourself once in a while. Don't need to be so uptight Let's move to some practical tips for learning how to loosen yourself: 1. Learning how to do a simple 2-step This move is done when you're standing upright. Keep both feet together when starting off. Then step your right leg to your right. Then step your left leg to your right, thereby closing the gap and keeping your feet together again. Next step your left leg to your left, then your right leg to your left. Then just repeat. You've just learnt how to do a 2-step 2. Head Bobs Next, you can learn how to loosen your head and neck muscles and dance to the beat. All you need to do is to nod or bob your head to every count of the beat. As a bonus, try bobbing your head while doing the 2-step. 3. Shoulder Raises The third step to loosening your body is to learn how to loosen your shoulders. Try raising your right shoulder to your right ear, without raising the other. Kinda like doing a half shrug. Then release your right shoulder and try raising your left shoulder (without raising the right). Then keep repeating and practicing until you get the rhythm right. If you're ready, raise your shoulders to the count of the beat. For example, right shoulder on 1, left shoulder on 2, right shoulder on 3, left shoulder on 4 and so on. 4. Hands Keep your hands loose while practicing all of the above. And by loose I mean no tension in your forearms or your arms. You should feel carefree, kinda like how you let your arms hang loose when you're relaxed on your couch. Continue keeping it loose, even while you're practicing your 2-steps, head bobs and shoulder raises. I hope this has been super helpful!