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Dealing with sciatica? Add these three exercises into your routine: 1. Seated sciatic nerve slider - head movement - 10x 2. Hamstring extender - 10x 3. Seated pelvic tilts - 10x

Prehab®️

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152,658 просмотров • 3 лет назад •via X (Twitter)

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Giveaway Alert!!! 🚨 Before we head to the VCSA 2025 Split 3, we're giving away 10x VALORANT Battlepass! All you need to do: 1. Follow Revenant Esports 2. Repost and like this post 3. Mention 3 of your friends in the comments #WolvenSpark

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Train explosively with your lower body? Do your upper too Try these 5 exercises as a routine Save these, add them to your training! 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches

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before i mute this and move on with my life; 1) i shit on zzz all the time its a blessing shes being talked about today 2) yes these anims were executed 10x better than that ugly ai generated elf 3) this was for oomfcircle your opinions do not concern me

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Consent✅ Another personal trainer - Deep buttock pain with referred symptoms into hamstring & below the knee to pain - sitting, hinge based movements, yoga etc Lumbar spine & hip clear including imaging Typical symptoms brought on by - 1. Neural tension testing, seated piriformis stretch test & active contraction test 2. Palpation through deep gluteal space & on Tinel's test into sciatic nerve (SN) with US probe localisation....most provocative just inferior to piriformis Ultrasound image - annotated SN (longitudinal) as passes deep to piriformis - nerve calibre changes - can also see prominent adjacent vessels (fibrovascular adhesions a common cause of SN compression) US video - hydrodissection of SN longitudinally - can see inejctate pass along tissue plane proximally & distally (through piriformis) Immediate pain relief of typical sitting symptoms & under contractile load

Consent✅ Another personal trainer - Deep buttock pain with referred symptoms into hamstring & below the knee to pain - sitting, hinge based movements, yoga etc Lumbar spine & hip clear including imaging Typical symptoms brought on by - 1. Neural tension testing, seated piriformis stretch test & active contraction test 2. Palpation through deep gluteal space & on Tinel's test into sciatic nerve (SN) with US probe localisation....most provocative just inferior to piriformis Ultrasound image - annotated SN (longitudinal) as passes deep to piriformis - nerve calibre changes - can also see prominent adjacent vessels (fibrovascular adhesions a common cause of SN compression) US video - hydrodissection of SN longitudinally - can see inejctate pass along tissue plane proximally & distally (through piriformis) Immediate pain relief of typical sitting symptoms & under contractile load

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How to 10x your design with Figma Make ⭐️ I spent 40+ hours testing Figma Make prompts. Most designers waste time with vague prompts and get garbage outputs. Here are the exact prompts and proven workflow that actually work: 1️⃣. Prompt formula: Bad: "Create a dashboard" Good: "Create a SaaS analytics dashboard with: → Left sidebar navigation (240px wide) → Top bar with user profile → 4 metric cards in a grid → Line chart showing revenue trend → Use blue (#2563EB) as primary color" The more you specify = higher quality. 2️⃣ Workflow: Import Your Design System First Before your first prompt: → Go to your main Figma file → Export your component library → Import it into Make → Add this to every prompt: "Use components from [Your Library Name]" Now everything matches your brand automatically. 3️⃣. Prompt for Interactive States: "Create a login form with: → Email and password inputs → Show error state when fields are empty → Disabled button state when form is incomplete → Success message after submission → Add smooth transitions between states" Gets you working prototypes, not static screens. 4️⃣. Advanced Prompts: Data States "Create a user list screen with three states: → Loading (skeleton screens) → Success (populated table with 10 users) → Empty (illustration + 'No users yet' message + 'Add User' CTA)" One prompt = complete UX coverage. 5️⃣. The "Design System Drift” Fix: Notice Make using wrong colors? → Try this Prompt: "Analyze my imported library and list all color tokens, then regenerate using only those exact values" It'll self-correct and stick to your system. 6️⃣. Responsive Design Prompt: "Create a pricing page with 3 tiers. Make it responsive: → Desktop: 3 columns side-by-side → Tablet: 2 columns with 3rd below → Mobile: Stacked vertically → Use Auto Layout for fluid scaling" This gets you mobile + desktop in one shot. 7️⃣. Magic Troubleshoot Prompts: Output looks off? → Try: "Redesign this following Material Design principles" → Or: "Make this follow iOS Human Interface Guidelines" → Or: "Apply Gestalt principles for better visual hierarchy" Give it design frameworks to follow. It works magic. Designers who master prompt engineering in 2026 will ship 10x more than everyone else. P.s. I made a Gameboy for Pokémon. (bookmark this for later)

Felix Lee

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Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.

Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.

forged manhood

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Honestly, I don't get why Vgen still doesn't have basic price sorting or filters in 2026 😩 You're telling me I have to click into every single commission listing just to find out the price... and half the time it's way out of my budget? To solve this: I developed VGENUnlocked. It fixes the BS: 1. Prices show automatically as you scroll through commissions 2. Hover over "mature" images → they unhide instantly 3. Set a min/max price range and everything outside it gets filtered out automatically 4. Sort by price, rating, or review count. Actual useful controls. If you hunt for commissions on Vgen, this is about to make your life 10x easier.

Honestly, I don't get why Vgen still doesn't have basic price sorting or filters in 2026 😩 You're telling me I have to click into every single commission listing just to find out the price... and half the time it's way out of my budget? To solve this: I developed VGENUnlocked. It fixes the BS: 1. Prices show automatically as you scroll through commissions 2. Hover over "mature" images → they unhide instantly 3. Set a min/max price range and everything outside it gets filtered out automatically 4. Sort by price, rating, or review count. Actual useful controls. If you hunt for commissions on Vgen, this is about to make your life 10x easier.

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Aesthetic Morning Routine Start Your Day With Positive Energy Made with seedance 2.0 on WaveSpeedAI Prompt: Scene 1 — 0–3 sec: She wakes up in a cozy bedroom as warm sunlight enters through the curtains. Scene 2 — 3–6 sec: She opens the curtains, takes a fresh breath, and enjoys the morning view. Scene 3 — 6–9 sec: In the bathroom, she washes her face and applies moisturizer. Scene 4 — 9–12 sec: She brushes her hair, gets dressed, and checks herself in the mirror. Scene 5 — 12–15 sec: She grabs her bag and walks outside into the bright morning, smiling naturally. Cinematic, realistic, smooth camera movement.

Aesthetic Morning Routine Start Your Day With Positive Energy Made with seedance 2.0 on WaveSpeedAI Prompt: Scene 1 — 0–3 sec: She wakes up in a cozy bedroom as warm sunlight enters through the curtains. Scene 2 — 3–6 sec: She opens the curtains, takes a fresh breath, and enjoys the morning view. Scene 3 — 6–9 sec: In the bathroom, she washes her face and applies moisturizer. Scene 4 — 9–12 sec: She brushes her hair, gets dressed, and checks herself in the mirror. Scene 5 — 12–15 sec: She grabs her bag and walks outside into the bright morning, smiling naturally. Cinematic, realistic, smooth camera movement.

Noor

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IDO season is back, and Ape Terminal is once again dominating the entire launchpad sector, delivering the highest-performing IDOs with zero token gating or lock up. > Over 60,000 unique wallets opted into at least 1 sale in the past 4 weeks. They got 1st access to the most sales in crypto. > Users got access to IDO tickets as big as $1,000 per person. Largest allocations across any launchpad. Performing up to 30x+ ROI. The numbers speak for themselves: 1. SUI Desci Agents ($DESCI) - 6.8x ATH 2. AI Voice Agents ($AIVA) - 7.8x ATH 3. WELF ($WELF) - 13.8x ATH 4. Casper AI ($AIAGENT) - 9.5x ATH 5. SUI Agents ($SUIAI) - 10x ATH 6. RWA Inc ($RWA) - 13.9x ATH 7. AI Agent Layer ($AIFUN) - 31x ATH Ape is not slowing down anytime soon.

IDO season is back, and Ape Terminal is once again dominating the entire launchpad sector, delivering the highest-performing IDOs with zero token gating or lock up. > Over 60,000 unique wallets opted into at least 1 sale in the past 4 weeks. They got 1st access to the most sales in crypto. > Users got access to IDO tickets as big as $1,000 per person. Largest allocations across any launchpad. Performing up to 30x+ ROI. The numbers speak for themselves: 1. SUI Desci Agents ($DESCI) - 6.8x ATH 2. AI Voice Agents ($AIVA) - 7.8x ATH 3. WELF ($WELF) - 13.8x ATH 4. Casper AI ($AIAGENT) - 9.5x ATH 5. SUI Agents ($SUIAI) - 10x ATH 6. RWA Inc ($RWA) - 13.9x ATH 7. AI Agent Layer ($AIFUN) - 31x ATH Ape is not slowing down anytime soon.

CoinTerminal

52,837 просмотров • 1 год назад

🚨 Want glutes that actually function—not just look good? The single-leg glute bridge is one of the smartest moves for building real posterior chain strength, fixing imbalances, and protecting your hips, knees, and lower back. Here’s why they're an elite movement: • Unilateral power: Forces each glute and hamstring to work independently. No more stronger side compensating for the weaker one (most people are shocked how weak one side feels). • Injury-proofing & rehab gold: Excellent for knee/hip issues. Strengthens stabilizers without heavy spinal loading. • Longevity-friendly: Improves hip extension, pelvic stability, and movement mechanics, key for staying strong and mobile as you age. • Highly scalable: Beginners progress from standard bridges. Advanced? Add dumbbells, bands, or elevate your foot. How to do it: 1. Lie on back, knees bent, feet flat. 2. Engage core, lift one knee to tabletop. 3. Drive through the planted foot, squeeze glute, lift hips while keeping them level. 4. Lower with control. 10+ reps per side. Start simple. Master form. Then progress. Your glutes, hamstrings, and lower back will thank you. Drop a 🔥 if you’re in. #GluteTraining #StrengthTraining #FunctionalFitness

🚨 Want glutes that actually function—not just look good? The single-leg glute bridge is one of the smartest moves for building real posterior chain strength, fixing imbalances, and protecting your hips, knees, and lower back. Here’s why they're an elite movement: • Unilateral power: Forces each glute and hamstring to work independently. No more stronger side compensating for the weaker one (most people are shocked how weak one side feels). • Injury-proofing & rehab gold: Excellent for knee/hip issues. Strengthens stabilizers without heavy spinal loading. • Longevity-friendly: Improves hip extension, pelvic stability, and movement mechanics, key for staying strong and mobile as you age. • Highly scalable: Beginners progress from standard bridges. Advanced? Add dumbbells, bands, or elevate your foot. How to do it: 1. Lie on back, knees bent, feet flat. 2. Engage core, lift one knee to tabletop. 3. Drive through the planted foot, squeeze glute, lift hips while keeping them level. 4. Lower with control. 10+ reps per side. Start simple. Master form. Then progress. Your glutes, hamstrings, and lower back will thank you. Drop a 🔥 if you’re in. #GluteTraining #StrengthTraining #FunctionalFitness

Kristie Leong M.D.

14,418 просмотров • 2 месяцев назад

Bro to bro: Ejaculation makes you weak. Staying horny makes you powerful. Only legends can understand. Natural and healthy routine for every man. 1. Drink water early in the morning. Do it for your kidneys. 2. Eat at least two eggs every day. Do it for your brain and hormones. 3. Practice Kegel exercises and take a walk to boost your stamina and improve your strength. 4. Drink a shot of ginger every morning. Do it to boost your immune system. 5. Get morning sunlight. Do it for your skin. 6. When you sit, sit straight. When you stand, stand straight. Do it for your spine. 7. Eat raw garlic before bedtime. Do it to boost your testosterone. 8. Eat raw onions or add them to your meals. Do it to help prevent cancer. 9. Eat avocado daily. Do it for your heart. 10. Add tomatoes to your meal, do it to prevent prostate. 11. Blend watermelon together with pomegranate juice. Do it to perform well as a man. Repost for others to learn!

Bro to bro: Ejaculation makes you weak. Staying horny makes you powerful. Only legends can understand. Natural and healthy routine for every man. 1. Drink water early in the morning. Do it for your kidneys. 2. Eat at least two eggs every day. Do it for your brain and hormones. 3. Practice Kegel exercises and take a walk to boost your stamina and improve your strength. 4. Drink a shot of ginger every morning. Do it to boost your immune system. 5. Get morning sunlight. Do it for your skin. 6. When you sit, sit straight. When you stand, stand straight. Do it for your spine. 7. Eat raw garlic before bedtime. Do it to boost your testosterone. 8. Eat raw onions or add them to your meals. Do it to help prevent cancer. 9. Eat avocado daily. Do it for your heart. 10. Add tomatoes to your meal, do it to prevent prostate. 11. Blend watermelon together with pomegranate juice. Do it to perform well as a man. Repost for others to learn!

forged manhood

19,270 просмотров • 6 месяцев назад

👀Connecting your coaching eye to your clinical reasoning! Observe the leg cycle of the leg closest to the camera on each drill. Can you see small medium then big elliptical on the right limb and very limited ones on the left? What does limb movement and synergies say about muscle properties and pelvic structure ? Does “technique” matter? Well only if you want to load specific tissues and create protective system tension. We had a really interesting 10.6 sprinter with repeated right side hamstring strains over the past year join our hamstring workshop. UPMC Sports Surgery Clinic 💪🏾Isokinetic tests have him really really strong on both limbs. 🔋Emg told a story of right side dominance and good lateral to medial hamstring balance whilst the left side was far more imbalanced with medial hamstrings dominating action that we assumed the lateral would. 🧐When we went on to the track, we saw similar things. 🚩Notably a reluctance to open up into late swing phase, avoiding long lever eccentric stress on the distal hamstrings…. ON THE LEFT LEG! Well this was noticed across a range of exercises velocities and complexities. 🏃🏾‍♀️ Drills with speed and locomotion, static fast drills as well as static slow drills. 🧐Movement illuminates structural qualities. 🧐Can you spot the difference in these two leg cycles? Could it be that the right side is repeatedly hurt due to the deficit in the left side. After all, if you can’t integrate late swing phase, then you will have poor negative foot speed. You will be able to accelerate…. But all the work will be on the right side the deeper you get into a sprint. Ed Mias Sportsmith

👀Connecting your coaching eye to your clinical reasoning! Observe the leg cycle of the leg closest to the camera on each drill. Can you see small medium then big elliptical on the right limb and very limited ones on the left? What does limb movement and synergies say about muscle properties and pelvic structure ? Does “technique” matter? Well only if you want to load specific tissues and create protective system tension. We had a really interesting 10.6 sprinter with repeated right side hamstring strains over the past year join our hamstring workshop. UPMC Sports Surgery Clinic 💪🏾Isokinetic tests have him really really strong on both limbs. 🔋Emg told a story of right side dominance and good lateral to medial hamstring balance whilst the left side was far more imbalanced with medial hamstrings dominating action that we assumed the lateral would. 🧐When we went on to the track, we saw similar things. 🚩Notably a reluctance to open up into late swing phase, avoiding long lever eccentric stress on the distal hamstrings…. ON THE LEFT LEG! Well this was noticed across a range of exercises velocities and complexities. 🏃🏾‍♀️ Drills with speed and locomotion, static fast drills as well as static slow drills. 🧐Movement illuminates structural qualities. 🧐Can you spot the difference in these two leg cycles? Could it be that the right side is repeatedly hurt due to the deficit in the left side. After all, if you can’t integrate late swing phase, then you will have poor negative foot speed. You will be able to accelerate…. But all the work will be on the right side the deeper you get into a sprint. Ed Mias Sportsmith

Jonas Dodoo

14,361 просмотров • 1 год назад

Gemini Omni + GPT Images 2 + Claude Code is f*cking cracked i just built an AI animation ad generator that turns any product into a fully scripted AI 3D explainer video drop in your product photos and a one-line pitch. the system analyzes your brand, pitches you 4 proven ad concepts with hooks and shot lists, then renders the whole thing end-to-end. scripted, voiced, stitched, ready to post. if you're still paying editors $200+ per video or waiting days for revisions this replaces that entire workflow. here's how it works: > set up your brand kit with product photos and a one-line pitch > hit analyze and the AI pitches you 4 different proven ad concepts > pick one and hit generate the system then scripts every shot, renders each clip in parallel, adds voiceover, QC checks and stitches it into a finished vertical ad 3 minute setup and 4-12 min per ad. each 30 second ad costs under $3 in API credits which is cheaper than any editor and 10x faster. RT + reply "ANIMATION" and i'll send you the full app + setup guide (must follow so i can dm)

Miko

171,258 просмотров • 4 месяцев назад

Everyone is trying to find a 10x trade on Polymarket. These 5 markets are sitting wide open printing free money. And almost nobody is structuring them correctly. > Here's what I mean: Market 1: Jesus doesn't return before 2027 Market 2: Iran doesn't legalize gay marriage Market 3: US stays in NATO before 2027 Market 4: Aliens not confirmed before 2027 Market 5: Putin stays in power before 2027 [ > Chance any of these happen? Zero. Literally zero. Each one pays 5-20% traded separately. Sounds small so most people move on. That's the most expensive mistake on Polymarket right now. Here's why: @Poly_Parlay doesn't add your returns together. It multiplies them. Every near-certain outcome you stack into one position compounds the payout of every other leg. Real math: > 5 markets at 95% probability traded one by one = +5% collected five times = +25% total > Same 5 combined into one parlay = +1,000%+ in a single position Same capital. Same outcomes. Same near-zero risk. 40x more money collected just by changing the structure. Bot access: I already opened this parlay. Not because I found something nobody knows about. Because I stopped leaving money behind on trades that are already obvious. That's the entire difference between traders who grind and traders who print. Free money markets sitting wide open. Wrong structure costs you 40x every single time. One parlay fixes that permanently.

Everyone is trying to find a 10x trade on Polymarket. These 5 markets are sitting wide open printing free money. And almost nobody is structuring them correctly. > Here's what I mean: Market 1: Jesus doesn't return before 2027 Market 2: Iran doesn't legalize gay marriage Market 3: US stays in NATO before 2027 Market 4: Aliens not confirmed before 2027 Market 5: Putin stays in power before 2027 [ > Chance any of these happen? Zero. Literally zero. Each one pays 5-20% traded separately. Sounds small so most people move on. That's the most expensive mistake on Polymarket right now. Here's why: @Poly_Parlay doesn't add your returns together. It multiplies them. Every near-certain outcome you stack into one position compounds the payout of every other leg. Real math: > 5 markets at 95% probability traded one by one = +5% collected five times = +25% total > Same 5 combined into one parlay = +1,000%+ in a single position Same capital. Same outcomes. Same near-zero risk. 40x more money collected just by changing the structure. Bot access: I already opened this parlay. Not because I found something nobody knows about. Because I stopped leaving money behind on trades that are already obvious. That's the entire difference between traders who grind and traders who print. Free money markets sitting wide open. Wrong structure costs you 40x every single time. One parlay fixes that permanently.

Atenov int.

12,026 просмотров • 5 месяцев назад

a lot of visual identities fall apart the moment you remove the logo. so here’s friendly advice I wish someone drilled into me earlier: run every visual identity through the Three-Post Test. What is it? Design three social media posts in the new visual identity. (btw, you can now easily design and export social media assets directly in Framer) Or, design three posters. (a tip that Jessica Strelioff’s also recently shared!) Then, the important step: remove the logo. Now, look at them like a stranger would. If you’re trying to get out of junior design mode — ask yourself: 1. without the logo, do these three posts still obviously belong together? Follow up with: 2. can I easily point to repeating rules (layout, type behavior, spacing, color logic, ...)? 3. could another designer easily continue this system without me in the room? If you answer 1. no 2. nope 3. uhmmm, not sure then you’re in trouble. If the logo disappears and the connection goes with it, that’s your signal: you don’t have a visual system yet, just three nice visual pieces. maybe a very nice logo, too. So, run this test early, save yourself time later.

charlota

37,759 просмотров • 8 месяцев назад