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This video accompanies the article: Exercise for Sciatica from Spinal Stenosis
Video Transcript
Sciatica Exercises for Spinal Stenosis
Spinal stenosis can cause sciatica pain when the sciatic nerve root is irritated or pinged by the narrowing of the nerve’s passageway. When treating sciatica from spinal stenosis, flexion exercises or forward bending are often performed. Flexing the lower spine increases the size of the nerve root’s passageways and allows the irritation or impingement of the nerve roots to resolve.
Exercises to help alleviate the sciatica pain caused by spinal stenosis typically include a combination of specific stretching and strengthening exercises that focus on stretching the muscles of the back that hold the spine into extension or backwards bending, and strengthening the muscles that bring the back into flexion, or forward bending.
How to Perform a Pelvic Tilt
Let’s do the pelvic tilt. The pelvic tilt is an important technique because it is the basis of many of the other exercises we will be doing later.
To begin the pelvic tilt, lay on your back. Keep your knees bent with your feet flat on the floor. Now think about pulling your belly button in towards your spine. Your back will automatically flatten towards the floor. As you pull your belly button in, your pelvis will roll up towards your chest. Be very careful not to push with your legs to make your pelvis roll.
This is a position you will hold while you are performing many of the other exercises.
Straight Leg Raise Exercise
Let’s do the straight leg raise exercise for lower abdominal strengthening. Begin by lying on your back with knees bent up. Perform a posterior pelvic tilt to lock your pelvis in position. Straighten one knee out along the floor. Gently raise the straight leg 6 to 8 inches at a time and return to the starting position. Repeat with the other leg.
Hook-Lying March Exercise
The hook lying march exercise helps with lumbar stabilization. Begin by lying on your back and start with performing a pelvic tilt. Keep your knees bent and slowly raise one leg at a time only an inch or two. The goal here is to do this without rolling your pelvis side to side. And if you lock your pelvis in position, it should stay fairly straight. It may be easier to monitor your pelvic motion by placing your fingers behind your pelvis.
You should be able to speak while doing these exercises, so you are not overworking yourself. If you are having a hard time raising the entire leg without moving your pelvis, begin by just raising one heel at a time and alternate.
To advance the hook-lying march exercise, perform the same leg movement. Keep your arms straight up toward the ceiling. Now lock your pelvis in position and as you raise your left leg, drop your right arm down over your head. Return to the starting position and alternate sides. Don’t let your pelvis tilt up or arch your back. Your back should stay relatively still while performing these exercises.
Four-Point Back Flexion Exercise
Let’s perform the four-point, back flexion exercise. Begin on hands and knees. Now sit back on your heels while your arms stay stretched out. Lower your chest towards the floor. Don’t reach forward with your hands. This should be a very comfortable stretch and should not be painful.
Abdominal Curl-up Exercises
Let’s perform abdominal curl-ups. Begin by lying on your back with your knees bent up. Fold your arms across your chest and perform a posterior pelvic tilt. Curl up lifting your head and shoulders from the floor straight towards the ceiling. Hold for 2 to 4 seconds, then slowly lower to the starting position. Do not attempt to lift the head up too high. As strength builds, aim to complete 2 sets of 10 curls.
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For patients with neck pain, place your hands behind the head to support the neck. Be careful not to lift your head with your hands.
Double Knee to Chest Exercises
Let’s perform the knee to chest stretch. Begin by lying on your back. Now pull your knees up to your chest slowly until your feel a light stretch in your low back. When performing this stretch, keep your head relaxed and flat against the floor.
To modify this stretch, pull one leg up at a time for added comfort to your low back.
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A new dual-screen laptop from Asus, the futuristic ZenBook Pro Duo is as blingy as it is useful for scrolling through large documents or editing photos. We got a sneak peek.
- May 27, 2019 11:02AM EST
- May 27, 2019
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Dual-screen laptops already exist, but they're mostly niche products like the Lenovo Yoga Book C930, with an e-ink display instead of the keyboard, or the upcoming HP Omen X 2S 15, with a small 6-inch secondary screen for fiddling with settings or chatting with game opponents.
With its new ZenBook Pro Duo, unveiled at Computex this week, Asus is thinking about dual-screen laptops in a whole new way. The company has essentially plastered every available square inch of the inside of the ZenBook Pro Duo with a touch screen. There's a 14-inch 4K OLED touch display where laptop screens typically go, and then there's another 14-inch-wide display above the keyboard.
The result? The ZenBook Pro Duo is essentially a rolling, giant screen with a small gap in the middle and a keyboard below. Asus let us spend a few minutes with it in advance of Computex, and we were impressed. This machine is clearly a wild experiment, but its absurd amount of screen real estate results in nearly equal parts bling and actual utility.
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That's a Lot of Pixels
The ZenBook Pro Duo's main screen is a 4K OLED display, with a native resolution of 3,840 by 2,160 pixels. The ScreenPad Plus (the skinnier screen) itself is located forward of the keyboard and south of the main display. It also has a 4K-width resolution, but it's shorter in the other dimension (3,840 by 1,110 pixels) and isn't an OLED screen.
The ZenBook Pro Duo will also come with a separate wrist rest and stylus (shown above). Since the laptop is so big, its keyboard is significantly raised off of your desk, so the wrist rest will come in handy for added typing comfort.Room to Scroll
In its most basic functional sense, the ScreenPad Plus extends the ZenBook Pro Duo's vertical space, so you can see much more of a webpage as you scroll than you could with just a single laptop screen.Please Touch
Scrolling is very natural, and you can accomplish it in a bunch of ways: tap on either the ScreenPad Plus or the main display, or use the touchpad or keyboard arrow keys.Launch Apps on the Left
The main benefit of so many additional pixels? The capability of displaying mini apps. The ScreenPad Plus has its own launcher, which displays icons of the apps you've got installed on your PC in an arrangement that will be very familiar to people with Android smartphones. To access this launcher, you swipe in from the left edge of the ScreenPad Plus.Customization Options
In addition to offering app shortcuts, the ScreenPad Plus can also remember custom layouts of various app windows (accessible by tapping the icon that's second from the top in the left-most column shown above). Since setting up everything requires a bit of time, this shortcut will come in handy for people who always have the same apps open.Drawing Your Own Path
You can draw on the ScreenPad Plus with the included stylus, or use it on the main screen. During the brief time I spent with the ZenBook Pro Duo, I found it much easier to draw on the horizontal ScreenPad Plus than the vertical main display. The ScreenPad Plus can also handle character recognition: Write a word, and it can be translated into text in another app on the main display.Three Windows Side By Side
I suspect many ZenBook Pro Duo owners will want to experiment with cramming as many elements onto the ScreenPad Plus as they can. Above, you can see what it looks like with three separate, equally sized apps: a map, a calendar, and a calculator.Switching Among Apps
Switching through apps and positioning them on the screen is simple for smartphone users, as well as Windows users (the good old Alt+Tab app-switching feature). Instead of Alt+Tab, you'll use a gesture to bring up the ScreenPad Plus app switcher, from which you'll see all the open apps. From here, you will have the ability to close or rearrange each one.Off-Center Viewing: Variances
Because the ZenBook Pro Duo uses different display tech for each of its screens, they don't look exactly the same when viewed from an angle. The OLED main display looks bright and vivid from any angle, while colors on the non-OLED ScreenPad Plus tend to fade a bit when you move your head to the side.Right Side View
When you do look at the ZenBook Pro Duo from the side, you're reminded just how large this thing is. We don't have exact measurements yet, but suffice it to say that this thing stands well above the 0.6-inch height of most mainstream premium laptops sold these days. Also, you'll spot lots of cooling vents to handle all the heat that the Intel Core i9 and the Nvidia GeForce RTX 2060 generate inside.Left Side Ports
More vents are evident on the left side, along with an HDMI output, a USB port, and a power port. The view above also demonstrates how the ErgoLift hinge tilts the keyboard base slightly toward the user when the laptop is open.A Gap in the Middle
As impressive as the ScreenPad Plus is, it's not quite as seamless as a folding screen, which other manufacturers like Lenovo are currently trying to put into a laptop. With the ZenBook Pro Duo, you'll still deal with a sizable gap between the top and bottom displays. On the plus side, this adds room for extra vents to keep all the components cool.Back View
From the back, the ZenBook Pro Duo looks like many sleek ZenBook Pro laptops that have come before it. The display lid nicely hides this laptop's massive size.Coming Soon
Unlike the very early 'Project Precog' dual-screen prototype that Asus showed off at Computex last year, the ScreenPad Plus is ready to go into production. It will appear first on the ZenBook Pro Duo, followed by a smaller ZenBook Duo, which is scheduled to go on sale later this year. Pricing has yet to be announced.Asus ZenBook Pro Duo
DALLAS (CBSDFW.COM) – Police units taking two hours to show up to a shooting or a robbery.
It’s what one Dallas Police officer says department records show and he’s on a mission to do something about it.
A YouTube video Officer Nick Novello posted last week has been viewed more than 11,000 times.
In it, he brings attention to DPD’s response times.
“On the call sheets you’ll see priority, a priority one in one instance, a priority which is lights and siren call – holding for two hours,” Novello said. “I went to the mayor’s office and I showed him three calls. I showed him a shooting on the freeway – a shooting, that’s a lights and sirens call – priority one – police hadn’t responded to that an hour later. I showed him a call where there’s an African American male that has been robbed, he was lying on the ground bleeding, police hadn’t responded to that for about an hour and a half, two hours.”
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Dallas Police Officer Nick Novello (courtesy: Nick Novello)
Novello said the response times are not a a new problem and he’s gone to city council about them before asking for solutions.
He said without the solutions, the problem is getting worse.
“The citizens of Dallas are greatly imperiled,” Novello said. “We’re so far past the viable point of damage control. If we hire 1,000 officers tomorrow it is a year and half or so before they’re on the streets. We need to sit down. Have these conversations, define the issues
and then come out of the box so to speak and look for some solutions.”
and then come out of the box so to speak and look for some solutions.”
The President of the Dallas Police Association, Mike Mata sent CBS 11 this statement:
“After looking at officer Novello’s videos and the screen shots of the calls that he is referring to, it is very disheartening to look at the wait times that these call have at central. Obviously, Dallas residents expect a high level of service which most importantly includes arriving in an appropriate amount of time. I do believe that these response times show a lack of officer staffing, at not just central but at patrol divisions all over the city. To rectify this, the City of Dallas leadership is going to have to put public safety above bridges, golf courses and deck parks.”
The Dallas Police Department tells CBS 11 year to date — on average — the response time for a priority one call is just over 8 1/2 minutes.
A spokesperson for the Dallas Police Department said DPD has made strides in reducing response times for emergency priority one calls.
They report response time for priority one calls year to date 2018 is 8.34 minutes. This is down from 8:40 in 2017. The response time for priority one calls from October 2017 compared to October 2018, went from 9.16 to 8.66. The seconds count to 100.
The spokesperson said the department continues to explore ways to improve their overall response time and service for the safety of the community as a whole, which includes embarking on a robust recruiting effort to address the staffing challenges that they currently face.
Mayor Mike Rawlings released the following statement:
“I could not be more proud of our Dallas police officers for the incredible work they have done over the past several years driving crime down to historic lows. Our per capita crime is at levels that we have not seen since the 1960s. It’s one of the many reasons that I believe our police officers are the best in America. As a large and growing city, we of course will continue to face public safety challenges, particularly related to staffing. My staff and I have met with Officer Novello over the past few months to try to better understand his concerns. We appreciate his insight and we are grateful for his service.”
“i” is the first single from Kendrick’s third studio album, To Pimp a Butterfly. Kendrick received two Grammys for the studio version of the song at the 57th Grammy Awards for Best Rap Song and for Best Rap Performance.
In an interview with Hot 97, Kendrick said that “i” is the best song he’s ever written because he never thought he’d be in the mindset to make a positive song having grown up around so much negativity in Compton.
The up-tempo track once again delves deep into Kendrick’s personal perspective on the world. While premiering the track on LA’s Power 106, Kendrick explained the song is about self expression, inspired by the lack of self love on the streets of Compton. Though To Pimp a Butterfly revolves around spiritual turmoil, self-doubt, as well as negative temptations, this song offers redemption. Sonic forces pc mediaife. The mixing and production on this version emulates a live performance, as opposed to the clean production on the single.
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The track further explores subjects he already covered — and personally explained on Genius — in his song “Real” from good kid, m.A.A.d city: