Troll Corner

[Jacaylbaro]

Mid baad lugta jiidi lahayd then way kugu soo dul dhici lahayd

 

 

Boring day here today ...............

[Jacaylbaro]

Mid baad lugta jiidi lahayd then way kugu soo dul dhici lahayd

 

 

Boring day here today ...............

[N.O.R.F]

Ahhh the weekend,,,,,,,

 

Where are the TROLLS these days?

[Faheema.]

aahhh it's Friday...it's Pay day...and I am off on Holiday

[-Lily-]

^^^ That sounds like a very nice combination, where are you off to?

 

It's only 9 40 and I'm so sleepy, this is going to be a long day.

[Faheema.]

^ tell me about it...the day is dragging and I am trying to find something to do

 

I am off to sunny Costa Brava.

[-Lily-]

That sounds lovely, do take a lot of pictures.

[Valenteenah.]

<- Nursing a bad back.

 

 

Mademoiselle, enjoy your break!

[N.O.R.F]

Aha the August bank holiday. I hope the weather is good for you guys

[Valenteenah.]

^ It's overcast now, but they predict very warm weather for the weekend I'A.

[N.O.R.F]

^^They usually do,,,,only for it to rain the whole weekend,,,,

 

I know where Ngonge will be on Sunday and Monday

[-Lily-]

^^Shiisha dungeon?

[N.O.R.F]

^^Not quite,,,

[Faheema.]

Originally posted by Valenteenah:

<- Nursing a bad back.

 

 

Mademoiselle, enjoy your break!

Thanks dear, from what I see out of the window, it would certainly be a refreshing break

 

 

Speedy recovery sis.

[Ms DD]

Mademoiselle, Enjoy your break. But where exactly are you going? Coast of Brava? where is that?

 

 

Val

 

For your back ache, the following is a suggested list of helpful exercises targeting several areas of the body:

 

 

Neck:

 

Neck Rotation: sit or stand up straight. Turn your head from side to side without moving your shoulders or upper back. Hold 3-5 seconds, repeat 3-5 times each side.

 

Shoulder Rolls: move your shoulders up and backward in a circle. Repeat 5-10 times.

Chin Tucks: sit up tall and look straight ahead. Slowly tuck your chin in towards you (like making a double chin). Hold 5-10 seconds, then relax your chin.

 

Upper back:

Shoulder Blade Pinch: with your arms by your side, bend your elbows to 90°. Squeeze your shoulder blades together downward and backward. Do not let your low back arch or your head move forward. Hold 5-10 seconds, repeat 5-10 times.

Pectoral (Chest) Stretch: place one forearm against a wall or door. The elbow should be level with the shoulder. Turn your body away from your arm. You should feel a stretch at the front of your shoulder and into the chest. Hold 20-30 seconds. Repeat 1-2 times each side.

Lower back:

 

 

Abdominal: sit with your buttocks against the back of a chair and tighten your abdominal muscles by pulling them toward your spine (flatten them and avoid pushing them outward). Keep your chest relaxed and continue to breathe normally while you hold the abdominals tight for 10 seconds. Repeat 5-10 times.

Low back extension: stand up with your feet apart and place your palms on your lower back. Gently bend backwards, letting your back arch a comfortable amount. Pause 2-3 seconds, repeat 1-3 times.