![]() We can take care of the mess the builders left with ease.īy using the latest professional equipment and methods, we can rejuvenate any hard floor. Stop the spread of dangerous diseases in your home and office We ensure you get sparkling and streak-free windows.ĭeny harbour to crawling pests & prevent your house from water damage! We know our fabrics! So let us revive the colours of your sofa & clean those smudges! Spend more time with your family and leave the household chores to us.īenefit from our 72-hour deposit back guarantee!Įnjoy a stain-free and refreshed look of your carpets! ![]() Below, you can view our full list of cleaning solutions: We also offer an extensive range of specialised cleaning services – from steam carpet cleaning and water-fed pole window washing to clearing the builders’ mess after your house renovation. ![]() Whether you need end of tenancy cleaning or you require cleaning assistance on a regular basis, Sparkle and Shine Cleaning Services in Shipley, Bradford can be your trusted ally in maintaining the hygiene of your home. Sparkle and Shine Cleaning Services - OUR CLEANING SERVICES We offer complete coverage of Shipley, Bradford and the suburbs 27, 2023 A backyard spa is a year-round source of enjoymentif you keep it clean. ![]() Experienced and fully insured local cleaners near you offering a wide variety of domestic cleaning services. The 7 Best Hot Tub Cleaners to Make Your Spa Sparkle Elizabeth Heath Updated: Jun. let one company handle all the cleaning for you. Sparkle and Shine Cleaning Services in Shipley, Bradford. ![]()
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![]() Image titleĠ00618-N-0147W-002Off Coast of Hawaii- The ABRAHAM LINCOLN Battle Group along with ships from Australia, Chile, Japan, Canada, and Korea steam alongside one another on 18 June 2000 for a Battle Group Photo during RIMPAC 2000.Official U.S. The UK Carrier Strike Groups warships worked with the USS America-led United States Expeditionary Strike Group 7 and two ships from Japans Maritime Self. ![]() The timestamp is only as accurate as the clock in the camera, and it may be completely wrong. 3, 2022) - Nimitz-class aircraft carrier USS Abraham Lincoln (CVN 72) transits San Diego bay for a regularly-scheduled deployment. If the file has been modified from its original state, some details such as the timestamp may not fully reflect those of the original file. With Abraham Lincoln as the flagship, deployed strike group assets include staffs, ships and aircraft of Carrier Strike Group 12 (CSG 12), Destroyer Squadron 2. This file contains additional information such as Exif metadata which may have been added by the digital camera, scanner, or software program used to create or digitize it. They are conducting bilateral operations with Japan's Maritime Self-Defense Force. The nuclear-powered USS Abraham Lincoln and its strike group are located in international waters off South Korea's southeastern coast.
![]() In addition, he may not place his follower on an already completed feature. When doing so, he must follow all other placement rules, for example, not on a feature with another follower. When a player draws and places a magic portal tile, he may place a follower on this or any previously placed tile. Note that a farm is not scored before the end of the game, so even when a farm is completely enclosed and can no longer expand, as long as it's unoccupied, you can place your meeple into it. In addition, you may not "teleport" your meeple into an already scored feature. ![]() You follow all the other rules for meeple placement. If you draw one of those, instead of your normal meeple placement, you may place your meeple on any other already placed tile. However, in the "Princess & the Dragon" expansion, there are 6 magic portal tiles: The Princess & Dragon expansion provides an exception to that rule.Īs Gendolkari already quoted, the rules in the vanilla game are clear: You can only place a meeple on a tile you just placed. You need to use the context of how placing meeples in general works to realize that you can't just place a meeple on any monastery. Under the rule for placing a meeple a a monk, it actually says "You can placeĪ meeple on a monastery as a monk." which fails to mention that it must be on a monastery that you just placed. It awkwardly states the rule for placing a tile multiple times for each of the types of terrain, and then gives the rule about placing a meeple for each one. That being said, the Z-Man rulebook just doesn't seem as clear over all. You are automatically not allowed to do anything that the rulebook does not give you permission to do.Īs an extreme example, the rules don't say that you aren't allowed to take one of your opponent's meeples off the board, but it is assumed that it is not allowed because they don't say you are allowed. While the rules don't say "you cannot place a meeple on a different tile", they don't need to, because the rules are there to tell you what things are are allowed to do. ![]() The sections on Highwaymen and Knights say something similar. The player may place a meeple from her supply onto the tile she has just placed. While the Z-Man edition rules don't have a specifically spelled out restriction you can go based off of what they do allow you to do: The player may only deploy it to the tile he just placed. The player may only play 1 follower on a turn. ![]() From the Rio Grande edition rules:Īfter the player places a land tile, he may deploy one of his followers, using the following rules: If you’re adding an AI player, you’ve got three difficulties to choose from. Playing locally is as easy as adding a player. Depending on whether you’re playing online or playing locally, your options will differ. You can only place it on the tile you just placed. The Carcassonne app makes setting up a game quick and easy and also very customizable. ![]() ![]() ![]() Ready to move to actually sleeping all night? I know that’s what you’re here for. ♥️ *Read all about sleep transitions, here. Q: Is using a Dockatot ever “ok” for sleep?Ī: While the CPSC advises against sleeping on any padded surface, Dockatot does mention on their safety labels that it can be used with a toddler if they are able to safely descend on their own, and it rests on top of a firm surface. It was our way of being with him throughout the day (I would put it in the living room while I cleaned. 125 200.Cooper spent a LOT of time in his DockATot. Take a peek at the Snoo here if you want to rent it as low as $29/month! Dockatot Deluxe+ Dock with Natural Buffallo Cover. With a built-in swaddle and numerous success stories, we couldn’t help but include it in our Newborn Sleep Academy class, which also talks about how to transition to the crib or nursery with the help of the Snoo. With the option to rent or buy, the Snoo provides a safe location for baby to sleep at night or while taking a nap, with a feature to soothe them back to sleep if they are to wake up. Q: If the Dockatot isn’t ideal for sleeping, is there is another product you would recommend for my newborn baby? I REALLY love my sleep!Ī: We LOVE The Snoo, developed by a fellow sleep guru. *To learn more about bed sharing ( correctly), you can read the Top 5 mistakes the New Moms Make. Dock a Tot Deluxe Baby Blue Pre-Owned 85.00 kimbke996 (7) 0 or Best Offer +11.45 shipping Sponsored dockatot deluxe + Dock A Tot Deluxe Cover Pre-Owned 155. Q: Can you use it for tummy time or diaper changes? I just feel gross putting my new baby on the floor for these things!Ī: Absolutely! Plus it can provide MUCH more comfort than a towel or scratchy blanket. You can read more here on the DockaTot website for more safety information. The absolute safest place for babies to sleep are on a flat, firm surface, in a separate area from the parent(s), with no obstructions such as blankets, pillows or toys. The DockATot Deluxe+ Dock is an incredibly popular 'docking station' meant for babies under 8 months to lounge in while caregivers are nearby. Also, baby must always be directly supervised, and never left alone in the Dock. Q: Is this approved for safe sleep? Like a bassinet?Ī: Recently marketed as an option for bed-sharing families, the Dock is not meant for crib, parent’s bed, or bassinet sleep. Doc A Tot Deluxe- Newborn & Baby Dock Padded Lounger w/Cover. Over the years, I’ve actually received hundreds of questions on DockATot! Here are some questions and my replies: Doc A Tot Deluxe + Plus Baby Docking Station Great Overall Condition. ![]() The DockATot Deluxe Cabana comes in these colors: Night Falls, Rose, Endless Blue, & Splash! No need to worry about disrupting your newborn while they may be napping. The DockATot Deluxe Cabana has a retractable UV-protected shade of 50+ SPF! Taking those nice walks to the park, even on super cold days, the sun can pear through the clouds. No need to worry about the direct sunlight. The Cabana option is simply amazing for the DockATot Deluxe! I want to ensure that products sold for babies will not kill babies, and CPSC is making progress toward that goal every day.6. ![]() To access them, visit and type DockATot into the search bar, and you can read caregivers’ stories of their worst nightmares becoming reality using this product. ![]() I encourage you to read the reports of infants’ deaths associated with DockATot products, as reported by members of the public. After our rule took effect this year, we issued DockATot a notice of violation, informing the company that its product, when manufactured on, or after, June 23, 2022, violates the Infant Sleep Products Rule and may not be imported, distributed, or sold in the United States. U' Dcc puycnase GUARANTEE ll tot 3 wasonllylgase return it to 11 N. Last year, CPSC issued the Infant Sleep Products Rule to eliminate products too dangerous for infant sleep from the market. CPSC has notified DockATot that it cannot import, distribute, or sell any DockATot Deluxe+ made after June 23, 2022.ĭockATot has marketed its Deluxe+ infant product as a sleep product for babies even though it is not safe for sleep. There are publicly available reports of infant deaths associated with the product. It is unsafe for your baby to sleep in a DockATot Deluxe+ immediately discontinue its use. ![]() ![]() ![]() ![]() I Googled “Caroline Wilson apology” expecting to see something there and all I can find is her banging on about how cruel people can be when they were criticising her for yet another garbage take back in 2021. You and the Jabba The Hutt looking freak who runs that show, amongst other media debacles, should both be ashamed of yourselves but that would take a level of human decency clearly missing in you both. You gutless, ethic-free and morally bankrupt joke. Oh wait, no she didn’t, instead there was a 1min piece on 9 News only in Melbourne where you weren’t even sighted and instead you made the 15yr old looking Intern get on camera and say Footy Classified had reached out to Patty and apologised. So we’ll pretend we don’t know yet Patty Cripps is, yet again, our Dick of the week for now and look around the league a bit first.įirstly, a congrats to Caro for coming out publicly and apologising to the Cripps and Docherty families, taking full responsibility and giving yourself a 1-week penalty in pay by donating that amount to Beyond Blue. I know the photo gives it away but just in case you don’t know the guys you pick by their faces I like to keep the suspense going in the body of the article. ![]() On to the games and we make history again this week in our DoW. Weird as hell and I hope it all works out for everyone involved. The timing of that was as weird as hell wasn’t it? Did the Police find the key piece of evidence just after the siren? Did someone at the game walk up to a local Copper and go “excuse me sir I think I’ve found the guy who stole my stuff, he’s out there” and point out to the ground? So weird he wasn’t pinched before the game but I suspect the Commissioner has a Draft League team in which our man was running out for him so he said to the Head of Division “hold off until after the game mate, I can’t trade or shift him off the ground and I really need to beat the Commissioner of Police in Victoria so arrest him then”. We also saw a dude get locked up for alleged burglary and some other more nasty gear. The easiest Bye week in the history of the caper was had on the weekend and once again, we had our boys out there doing great things and earning bouquets and others doing damage and making us look for bricks. Welcome back to the darkest little corner of the internet my Fantastical friends. ![]() ![]() ![]() It is important that customers check with the appropriate Department of Motor Vehicles in the States or Provinces in which they intend to travel to ensure compliance with their various licensing laws. These policies vary by state and customers are encouraged to check with the appropriate department of motor vehicles for more information.Ĭustomers travelling to the U.S. They are in compliance with their military extension policy of the state which issued the license. ![]() They also present an Active Military ID, and Members of the United States Armed Forces who are on active duty may present an expired home state license under the following conditions: The driver's license must be valid for the entire rental period. Territories, or Canada must present a valid, unexpired government-issued Driver’s license which includes a photograph of the customer. Territories, or CanadaĬustomers who reside in the U.S., U.S. Box 94950 Cleveland, OH 44101-4950, Phone: 1-88 Fax: 1-21.Ĭustomers who reside in the United States, U.S. This insurance coverage is underwritten by Ace American Insurance Company. ![]() Note: Any UM/UIM benefits paid are included in the $1 million combined single limit EP coverage and in no way increase the combined single limit amount referenced above. (F) BODILY INJURY OR PROPERTY DAMAGE EXPECTED OR INTENDED FROM THE STANDPOINT OF RENTER OR AADS. ADDITIONAL POLICY EXCLUSIONS INCLUDE: (A) BODILY INJURY OR DEATH TO RENTER, ANY AAD, OR TO THE BLOOD RELATIVES OR FAMILY OF RENTER OR AN AAD, IF SUCH RELATIVES OR FAMILY RESIDE IN THE SAME HOUSEHOLD WITH RENTER OR WITH AN AAD (B) PROPERTY DAMAGE TO THE RENTAL VEHICLE (C) FINES, PENALTIES, EXEMPLARY OR PUNITIVE DAMAGES (D) BODILY INJURY, DEATH OR PROPERTY DAMAGE EXPECTED OR INTENDED FROM THE STANDPOINT OF THE INSURED AND (E) ANY OBLIGATION FOR WHICH THE INSURED OR THE INSURED’S INSURER MAY BE HELD LIABLE UNDER ANY WORKER’S COMPENSATION, DISABILITY BENEFITS OR UNEMPLOYMENT COMPENSATION LAW OR ANY SIMILAR LAW. ![]() EP coverage is in effect only while another AAD or Renter is driving the Vehicle within the United States and Canada coverage does not apply in Mexico. No claim for UM/UIM may be made due to the negligence of the driver of the Vehicle. EP, including UM/UIM benefits is provided only when Renter or any AAD are driving the Vehicle. OWNER AND RENTER REJECT ANY ADDITIONAL UM/UIM COVERAGE TO THE EXTENT PERMITTED BY LAW. EP includes UM/UIM coverage for bodily injury and property damage (only where required by law for property damage) in an amount equal to the minimum financial responsibility limits applicable to the Vehicle (the Primary Protection), and additional coverage, through an excess liability policy, with limits for the difference between the statutory minimum underlying limits and $100,000 per accident (for rentals commencing in New York, UM/UIM limits are $100,000 per person/$300,000 per accident for rentals commencing in Hawaii, the UM/UIM limits are $1,000,000 combined single limit) or state mandated UM/UIM limit, whichever is greater. EP also provides additional third party liability protection, through an excess liability policy, with limits of the difference between the Primary Protection and a combined single limit of $1 million per accident for bodily injury and/or property damage to others arising out of the use or operation of the Owner rental vehicle by Renter or an AAD, subject to the terms and conditions of the policy. For retail rentals only secured with Extended Protection within the cost of the rental (excluding any liability protection or insurance coverage provided under a commercial contract), the following shall apply:Įxtended Protection (EP) (Where available): Owner provides Renter or any AAD with third party liability protection in an amount equal to the minimum financial responsibility limits applicable to the vehicle (the Primary Protection). ![]() ![]() ![]() Many a watch, or chronometer, most excellent in all other respects, has come to an untimely end by an almost criminal neglect on the part of its maker to provide against wear in its various parts by such construction as would retain the oil at the places needed. Many books have been written on the various escapements, describing their action, construction and proportion, and the laws governing the same learned writers have contributed much valuable information on adjusting excellent attachments for the various lathes have been invented and factories have expended fortunes to produce machinery of wonderful construction to finish all the parts of a watch in the most approved manner but all this scientific research, all this painstaking effort, all this care and labor, are rendered abortive by the maker or repairer of a timepiece if he does not thoroughly understand and apply the physical laws which govern the science of lubrication. We are republishing this volume now in an affordable, modern edition complete with a specially commissioned new introduction on the history of clocks and watches. Many vintage books such as this are increasingly scarce and expensive. ![]() Contents include: "General Principles", "Wheel Work", "Gearing", "The Lever Escapement", "The Controlling Mechanism", "Practical Repairing", "Train Problems", "Jeweling", "Making a Balance Staff", "Pivoting", "Fitting Balance Springs", "Escapement Adjusting", "Cleaning and Oiling", "Preliminary Notes on Adjusting", et cetera. Written in simple language and profusely illustrated, "A Practical Course in Horology" will be of considerable utility to novices and apprentices. This volume contains information on all aspects ranging from basic principles to oiling, cleaning, adjusting, and much more. Horology is the science of measuring time and constructing timepieces. This vintage book contains a complete guide to horology. Contents include: "Old and New Methods of Measuring Time", "Time Service of Today", "Iron and Steel", "Wheels and Pinions", "The Balance Staff and Its Measurements", "Jeweling", "Pivoting", "The Balance or Hair String", "The Lever Escapement", "The Main Spring", "The Compensating Balance and Pendulum", et cetera. This volume is highly recommended for those with an interest in horology, and it would make for a useful addition to collections of related literature. It was originally designed for the edification of young watchmakers and contains a wealth of useful information presented clearly and in simple language. This vintage book contains a complete guide to contemporary methods and techniques employed in horology and clockmaking. At the same time as the work offers a synthesis of current knowledge of the subject, it also incorporates the results of some fundamamental, new and original research. ![]() The international body of authors have endeavoured to offer a fully world-wide survey accessible to students, historians, collectors, and the general reader, based on a firm understanding of the technical basis of the subject. The book features the use of case studies to represent larger topics that cannot be completely covered in a single book. The instruments described are set in their technical and social contexts, and there is also discussion of the literature, the historiography and the collecting of the subject. In geographical scope it ranges from East Asia to the Americas. A General History of Horology describes instruments used for the finding and measurement of time from Antiquity to the 21st century. ![]() ![]() We force-updated our iPhone 16 and our (Intel) macOS 13 Ventura systems as soon as the updates showed up the installation process took our devices out of action to complete the patches for approximately 10 and 15 minutes respectively. ![]() Head to Settings > General > Software Update right now to check that you’ve already got the needed patches, or to download them if you haven’t, and to push your device through the update installation process. Or, if you prefer rhyme: Do not delay/Just do it today. In other words, all systems (with the possible exception of tvOS, though that may simply not have received an update yet) are vulnerable, and it’s wise to assume that because attackers figured out how to exploit the bug on iOS, they might already have a very good idea of how to extend their attack to other Apple platforms. …every updated system, including watchOS and all three supported flavours of macOS, has been patched against this very kernel hole. Intriguingly, although Apple states no more than that the kernel zero-day (which we are assuming is directly connected with Kaspersky’s Triangulation Trojan attack) “may have been exploited on iOS before version 15.7”… Apple is aware of a report that this issue may have been actively exploited against versions of iOS released before iOS 15.7. An app may be able to execute arbitrary code with kernel privileges. CVE-2023-32434: Integer overflow in kernel.Apple is aware of a report that this issue may have been actively exploited. Processing maliciously crafted web content may lead to arbitrary code execution. Well, three weeks after Kasperky’s original article, as a sort-of solstice present on, Apple has pushed out patches for all of its supported devices (except for Apple TVs running tvOS), fixing exactly two critical security holes: Therefore pwning the kernel generally means that attackers get to sidestep many or most of the security controls on the device, resulting in the broadest and most dangerous sort of compromise. That’s because the kernel is responsible for all the “walled gardening” protection applied to the device. Usually, bypassing both App Store restrictions and app separation rules means finding some sort of kernel-level zero-day bug. Typically, iPhone malware that can compromise an entire device not only violates Apple’s strictures about software downloads being restricted to the “walled garden” of Apple’s own App Store, but also bypasses Apple’s much vaunted app separation, which is supposed to limit the reach (and thus the risk) of each app to a “walled garden” of its own, containing only the data collected by that app itself. ![]() Please download the iClarified app or follow iClarified on Twitter, Facebook, YouTube, and RSS to be notified when new versions become available.Because the malware was apparently injected quietly and automatically onto infected devices, without needing users to make a security blunder or to “click the wrong button” to to give the malware its chance to activate, it was reasonable to assume that the attackers knew about one or more closely-guarded zero-day exploits that could be triggered remotely over the internet. Use software update or find links to download other macOS installers below. If your Mac doesn't support the very latest operating system, you may still be able to upgrade to a more recent OS. ![]() You can download and install macOS Ventura on the following Mac computers.Īpple recommends you install the latest Mac OS that is compatible with your device. For details about your Mac model, click the Apple icon at the top left of your screen and choose About This Mac.
![]() ![]() We also have amazing guests, including Kevin Hart, Usher, Ellie Goulding, Patti LuPone, Patti LaBelle, Ava Max, REO Speedwagon, Kenny Loggins, Richard Marx, Jenifer Lewis, Jean Smart, Tenacious D, Nick Cannon, John Stamos, Cheri Oteri - and more. ET and we'll will be live in Boise, Idaho for the Mountain Time Zone New Year - this is a first for us. We are going to be broadcasting live until 2 a.m. You may even see tap dancing on top of Hudson Yards.ĭoft: And Don Lemon will be back in New Orleans with a very special guest. On Thursday, Snoop was a virtual guest on CNNs New Years Eve celebration, hosted by Anderson Cooper and Andy Cohen, who asked the rapper if he ever got high at the Oscars. Hall: Andy and Anderson will have some fun and new conversations, games to play, and moments to share. What can viewers look forward to this year? ![]() Things really heat up in December, of course, when more guests begin to come through. Then by the fall, we're working closely with Anderson and Andy about ideas, guests and the overall direction of the show. Hall: We start planning in late August, which mostly consists of reaching out early to guests and celebrities. How early in the year do you start planning and preparing for the show? Most importantly, they have done it in record cold, rain and the height of the Covid-19 pandemic. For more information, and to access the webcast, go here.The crew begins loading into the area the day before. The webcast begins with the lighting and raising of the New Year’s Eve Ball atop One Times Square. Other performers include Gloria Gaynor, Anitta, Pitbull, the USO Show Troupe, and The Waffle Crew. ET): Singer-Songwriter Andra Day headlines the musical lineup for a live, six-hour, commercial-free webcast and TV pool feed from New York City. “Times Square New Year’s Eve Webcast” (Starting at 6 p.m. Paak, Chloe x Halle, CNCO, Jason Derulo, Goo Goo Dolls, Kylie Minogue, Pentatonix, Bebe Rexha featuring Doja Cat, Blake Shelton, Gwen Stefani and Sting featuring Shirazee. The broadcast will feature performances from across the country by AJR, Busta Rhymes featuring Anderson. “NBC’s New Year’s Eve” (10 p.m., NBC): Carson Daly hosts, with Amber Ruffin, from New York City. “United in Song: A Celebration of America’s Resilience” (8 p.m., PBS check local listings): Filmed at Mount Vernon, this 90-minute special features musical performances by Josh Groban, Patti LaBelle, Yo-Yo Ma, Audra McDonald, Renée Fleming, Joshua Bell and more. Also, CNN’s Ana Cabrera, Stephanie Elam, Randi Kaye, Richard Quest, Gary Tuchman, and Bill Weir report from locations around the world. The program features performances and appearances by John Mayer, Snoop Dogg, Patti Labelle, Jimmy Buffett, Carole Baskin, Josh Groban, Leslie Jordan, Dulce Sloan, Desus & Mero, Kylie Minogue, Aloe Blacc, Goo Goo Dolls and Jon Bon Jovi. ET, they’ll hand things over to Brooke Baldwin and Don Lemon, who will continue the celebration across time zones. “New Year’s Eve Live with Anderson Cooper and Andy Cohen” (8 p.m., CNN): Cooper and Cohen celebrate in Times Square. Performers include Gloria Estefan, Ava Max, Gabby Barrett, Green Day, John Legend and LeAnn Rimes. Overseeing the events from the West Coast will be Ciara. Performers in Los Angeles include Brandy, Doja Cat, Ella Mai, En Vogue, Julia Michaels & JP Saxe, Lewis Capaldi, Maluma, Megan Thee Stallion, Miley Cyrus, Nelly, and Saweetie, and PJ Morton will give a performance of “Auld Lang Syne” from New Orleans. The performance list for the 49th annual special also includes Billy Porter, Cyndi Lauper, Jimmie Allen, and Machine Gun Kelly. She’ll perform minutes before the iconic ball drops. ![]() 31, ABC): Jennifer Lopez headlines the festivities, coming from a closed-off Times Square in New York City. “Dick Clark’s New Year’s Rockin’ Eve With Ryan Seacrest 2021” (8 p.m. (Just remember to vacuum up the confetti in the morning). 31 as we avoid crowds and shelter in place. That doesn’t have to be a total bummer considering that TV has plenty of festive specials lined up to keep us company on Jan. Thanks to the coronavirus crisis, many of us will be ringing in the new year - and saying “good riddance” to a wretched 2020 - from our homes. ![]() ![]() ![]() The Payoff: Stretches the quadriceps, opens the chest, and improves posture. Switch back and forth, repeating the exercise on each leg six times. As you inhale, bend your right knee and bring your foot back toward your glutes. Tighten your abdominal muscles so that your belly is off the ground. Your chest and head will be lifted and you should be looking forward. ![]() Lift your upper trunk, neck, and head while resting on your forearms for support. Lie face down on the floor with your legs and feet together. The Payoff: Stretches the hamstrings and the quadratus lumborum muscle, which is responsible for lifting the hip as you swing forward into your stride. Do this exercise four times on each side. If you can’t, bring the legs closer together and work to widen them over time. Then as you inhale again, return to the center. As you exhale, reach your left hand to the outside of your right foot. As you inhale, twist your torso to the right. Extend your arms out to the sides of your body at shoulder height. Sit up with your back straight back and your legs open wide (about the width of your shoulders). The Payoff: Loosens up and elongates the lower back, hamstrings, and calves. Then on another breath, reverse and roll down with control, returning one vertebra at a time. Take at least one full breath to roll up. Each vertebra of the spine should lift off the ground one at a time. Do this movement slowly and carefully with control. Lift your arms and the head and roll upward, bending forward over your legs. Lie on your back with your arms extended over your head and resting on the floor. The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs. Repeat four times, concentrating on breathing deep and opening your chest. Exhale and lower your arms back down to your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Stand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Look down so your neck is in line with your spine. Lie face down with your palms flat under your shoulders (as if you were going to do a push-up). The Payoff: Teaches controlled breathing, so that your inhales and exhales are balanced. After you do 10 complete breaths, you will have completed 100 arm pumps. Do a cycle of 10 full breaths-each breath includes five inhales and five exhales. While doing so, pump your arms, moving them in a controlled up and down manner. He was most interested in the movements of the spine, and Pilates movements in general are meant to parallel the natural movements of life: rolling up and out of bed, rolling down to pick up a pen, twisting to reach behind you, lengthening up to reach the item on the top shelf, to name a few. ![]() Take five short breaths in and five short breaths out. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Inhale and lift your head, neck, shoulders, and arms off the ground. Keep your arms at your sides, palms down. Lie on your back, knees bent, feet flat on the floor. Practice each exercise two or three times a week before you run. These six Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture-all of which help you run longer with less effort. Breath Enhancers These Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture to help you run with less effort. Moving to the floor: Students cross one foot. Repeat 5-10 on each side, respecting any cramping of the hamstrings.For all you runners out there, tips from Sean McKenna, MISCP Chartered Physiotherapist. Standing Posture work: Students face each other in Pilates Stance, one has hands up and the other palms down.As you lift each leg in turn, try not to let the opposite side of your pelvis drop.To progress the exercise, alternate lifting one leg and then the other.Soften your breastbone down away from the face. Thinking about keeping the front of your ribs soft will help. As you lift the hips, try not to arch your lower back, you want to keep the lower back curve soft.As you lower the hips, think of your spine getting longer as you gently roll it back to the floor.Hold for a moment, and then lower the pelvis, folding in the front of your hip crease.Press through your feet to engage the legs and float your hips up.Place your feet on the edge of the sofa, a chair or step. If your hamstrings cramp during this exercise, you may find it more comfortable to do with your feet on the ground. Focus on a gentle rolling action up and down the spine to act as a lovely back-mobility exercise. ![]() |
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