Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners (And Masters Too)
Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners, And Masters Too New study tells veggie lovers to eat their share and meat lovers not to despair. TThe use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There […]
Roll your muscles and roll your way to more effective workouts.
Use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There are significant benefits to the practice of foam rolling regularly.
In addition to and reducing post-workout soreness, foam rolling increases the effectiveness of workouts by smoothing out knots in your fascia, the connective tissue around your muscles, which contribute to movement restriction.
Breaking up these obtrusive knots prior to a workout allows for an increased range of motion. Thus, exercises become more efficient and effective, because executing and feeling movements properly “fires” and engages muscle fibers on a deeper level.
Yet, this tool only works if used properly. If you want to start a regular foam-rolling routine, or want to ensure you’re doing the moves correctly, celebrity trainer A Borden’s guide offers step-by-step instructions for her favorite beginner foam-rolling moves that target major muscle groups.
You’ll feel relief quickly, and, with consistency, start to see benefits in your workouts. Borden says you’ll likely notice a difference in how your body moves and feels after two weeks. She recommends doing each of these foam-rolling moves for 90 seconds (on both sides when applicable). “This is just long enough to work the entire muscle and feel some release of muscle tension,” she says. But you can go farther if your muscles need more rolling out. “Ideally you can spend as long as your body needs on each area depending on how tight you feel.”
Be advised, foam rolling can be a tad uncomfortable (or slightly painful) when just starting out or working overly tight muscles, but the early discomfort is worth pushing through. Granted, if you experience extraordinary or sharp pains, stop and consult with your doctor immediately.
Ready, set, roll.
1 … Quad Roll-Out
Start in forearm plank with the roller under the center of your quads perpendicular to your legs, as shown. Keep your head in line with your spine, eyes facing downward, and pull in your belly.
On your forearms, crawl forward until the roller is just above your kneecaps, then crawl backward until the roller is at the top of your thigh.
If you hit a sore spot, hold the roller there and bend and extend the leg that is feeling the knot.
Focus on placing your weight in your left leg for 90 seconds, then focus on your right leg for 90 seconds.
2 … Calf Roll-Out
Lie on your back with your hands behind your head, fingers interlaced. Position the roller under the bottom of your left calf, and cross your right ankle over your left calf on the roller for pressure, as shown.
Keeping your left foot relaxed, slowly turn the foot in and out to massage your left calf.
Slide the roller up your left calf and repeat the movement until the entire calf has been rolled out.
When you feel a sticking point as you roll your calf, hold on that point and do a giant circle with your bottom foot 3 times in one direction and 3 times in the opposite direction. Then move to next section of the calf.
Continue for 90 seconds, then repeat with your right calf.
3 … Glute Roll-Out
Sit on the roller (perpendicular to your body) with your knees bent, feet flat on the floor and hands on the floor behind you to support your body.
Cross your left ankle onto your right knee.
Tilt your left knee down toward the floor to open up your hip, as shown.
Using your right foot to move you, slowly roll back and forth. Try a few slightly different knee angles to adjust the intensity.
Continue for 90 seconds, then repeat with your right glute.
4 … Lat Roll-Out
Lie on your left side with knees slightly bent, your left knee slightly in front of you.
Bend your left elbow and cover your ear with your hand to support your head and neck. Try to not have any tension in your neck.
Place the roller just below your left armpit, perpendicular to your body, as shown.
Slowly rock forward and backward 5 times at armpit, and then move the roller to the place where the bottom of your sports bra hits. Rock forward and backward slowly.
Alternate between these two spots for 90 seconds, then repeat on the right side for 90 seconds.
5 … Upper Back Roll-Out
Lie face up with the roller under the bottom of your shoulder blades, knees bent and feet planted on the floor.
Interlace your fingers and place your hands behind your head, relaxing your neck.
Engage your core and raise your hips up off the floor.
Using your feet, slowly roll your body up and down so the roller moves from the bottom of your shoulder blades to the base of your neck, as shown.
Continue for 90 seconds.
Photo courtesy
Beauty
A dermatologist asks the chatbot who to see, and gets three names that are not hers
AI search visibility is worth pursuing when your patients research care by asking a chatbot a plain-language question and acting on the short list it returns. It is a poor fit when your growth comes from referrals, insurance directories, or a location so specific that nobody searches for a category. The test is whether an answer engine sits between you and a decision.
Something changed in how people find a doctor, and it happened faster than most practices noticed. The old path was a search box, ten blue links, and a person deciding among them. The new path skips the deciding. Someone types “who treats plantar fasciitis near me” or “is a dermatologist or a plastic surgeon better for a mole check,” and the machine answers in a paragraph, sometimes naming two or three practices and no others. If your name is not in that paragraph, you were not rejected. You were never in the room.
Who this actually helps
AI visibility helps practices whose patients self-refer for a discrete, searchable problem: dermatology, dental, orthopedics, fertility, med spa, urgent care, physical therapy. These are fields where a person notices a symptom, forms a question, and chooses a provider without a gatekeeper. If a stranger can become your patient by asking a question out loud, an answer engine is now part of that decision.
The pattern to look for is a question with a category in it. “Best time to see an allergist” carries a season. “Invisalign vs braces for an adult” carries a comparison the patient wants settled before they book. When a practice treats conditions that people research first and schedule second, the summary the machine writes is the new waiting-room brochure. It gets read before anyone calls, and it is written by a system that has never met you.
Who should spend the money elsewhere
If most of your patients arrive through a referring physician, a hospital contract, or an insurance network’s find-a-doctor tool, AI search visibility will not move your numbers much. The decision is made inside a system you do not optimize with content. A cardiologist who fills a schedule from cardiology referrals is answering a question no patient typed. Money spent chasing chatbot mentions there is money not spent on referral relationships that already work.
The same caution applies to hyper-specialized care with tiny search volume, and to practices that are simply booked solid. Visibility you cannot convert is vanity. Before anyone sells you on being cited by an AI engine, they should be able to say which patient question you would win, and roughly how many people ask it. If they cannot, the honest answer is that this is not for you yet.
Why the old SEO playbook does not carry over
Ranking first and getting quoted are different games with different rules. A page can sit at the top of a results list and still never appear in an AI summary, because the engine is not counting links, it is reading passages and deciding which one answers the question cleanly. That shift rewards writing that stands on its own and punishes the keyword-stuffed page written for crawlers instead of people.
Google has said as much in the guidance behind its recent ranking work, which pushed first-hand experience up the list of things that signal a trustworthy page. Its own documentation on helpful content tells creators to demonstrate that content was produced with real expertise and that the site was there, not assembled from other people’s summaries. For a medical practice, that means the specifics only you have: how your intake handles a same-week flare, what your post-op week actually looks like, which months your phones ring. Those details are hard to fake, which is exactly why the machines have learned to trust them.
This is where the work gets narrow and unglamorous. You are not writing more. You are writing the two paragraphs that answer the exact question a patient asks, in the exact words they use, and putting them where a crawler can lift them whole. A firm that does this for clinicians, such as PracticeRank, is doing structural work on how a practice’s information is written and organized, not buying ad placement inside the answer. The distinction matters, because you cannot pay a chatbot to recommend you, and anyone promising that is selling something that does not exist.
How to tell if you are already losing this
Run the test yourself in ten minutes. Open the three tools your patients use, ChatGPT, Google’s AI overviews, and whatever your local demographic favors, and ask them the questions your patients ask. Use plain language, add your city, and read who gets named. Do it more than once, because answers vary by session.
If competitors appear and you do not, that is your baseline, and it is measurable in a way most marketing is not. If nobody in your category appears, either the volume is too low to matter or the engines have not caught up to the question, and both of those are useful to know before you spend. The uncomfortable version of this exercise is that you may find the machine recommending a practice you consider worse than yours. That is the point. It is not judging quality. It is judging which page answered the question in a form it could quote, and that is a thing you can fix.
None of this is urgent for every practice, and pretending it is would be dishonest. But if your patients find you by asking questions instead of clicking links, the answer engines are already writing about your field. The only variable is whether they have anything of yours to quote.
Business
What Causes Streaks on Windows After They’re Cleaned?
You spend an afternoon washing every window in the house or office, step back to admire your work, and then the sunlight hits the glass. Suddenly, streaks, smears, and cloudy patches appear everywhere. Streaky glass is one of the most common cleaning frustrations, and it often has little to do with effort. That’s a big reason professional window cleaning crews consistently deliver streak-free results for both residential and commercial properties: they control every factor with the right equipment and technique. Below are the most common causes and why so many homeowners and business owners choose to leave the job to the pros.
The Wrong Cleaning Solution
Many store-bought glass cleaners contain soaps, dyes, or ammonia that leave a thin film on the glass. Using too much product makes it worse, since the extra solution dries before you can wipe it away. For small DIY jobs, a few drops of mild dish soap in warm water works well. Professional cleaners use commercial-grade solutions formulated to lift dirt without leaving residue — a difference that shows on storefronts and office glass where first impressions matter.
Dirty or Low-Quality Squeegees
A nicked, worn, or dirty squeegee blade skips across the surface and leaves thin lines. Replace the rubber edge when it becomes rounded, wipe the blade after every stroke, and store it so the rubber isn’t pressed against hard surfaces. Professional cleaners use commercial-grade squeegees, replace blades regularly, and carry extension equipment for high windows — tools most homeowners and office managers don’t have on hand.
Cleaning in Direct Sunlight
Warm glass causes cleaning solution to evaporate before you can wipe it away, leaving soap and dirt behind. For DIY cleaning, work on overcast days or in the early morning. Professional crews schedule and sequence their work around sunlight and shade, which is one reason results are more consistent — especially on properties with large glass surfaces.
Hard Water Mineral Deposits
Tap water contains calcium and magnesium that dry on glass as white spots or a cloudy haze. Distilled or filtered water helps prevent new deposits. For existing buildup, a vinegar solution or mineral-removal cleaner can dissolve the staining. Professional cleaners carry specialized treatments for heavy deposits and can restore glass that looks permanently stained — a common problem on commercial storefronts and homes with irrigation systems near windows.
Dirty Cloths and Poor Technique
Cloths holding dirt, grease, or fabric softener spread residue across clean glass. Use lint-free microfiber, wash without fabric softener, and swap for a fresh cloth once it’s damp. Technique matters just as much: wiping in circles pushes dirt around, and skipping frames lets dirty water drip onto clean panes. Work top to bottom in straight, overlapping squeegee strokes, wipe the blade after each pass, and finish edges with a dry cloth.
The Value of Professional Window Cleaning
Whether you own a home or manage a commercial property, professionally cleaned windows offer more than clear glass. They let in more natural light and, for businesses, signal professionalism to every client who walks through the door. Regular service also extends window life. Dirt, mineral deposits, and oxidation wear down glass and seals over time. Catching those issues early costs far less than replacing windows — protecting home value for residential clients and keeping commercial buildings looking well-maintained year-round.
Final Thoughts
Streaks come down to a few fixable causes: residue-heavy cleaners, worn squeegees, dirty cloths, direct sunlight, hard water, and poor technique. Each is manageable with the right knowledge. But for homeowners who want lasting results without the trial and error, and for businesses where clean windows affect how customers see the property, professional window cleaning delivers consistency, safety, and care that’s hard to match on your own.
finance
How Banking-Focused IT Support Helps Reduce Compliance Risk
Banks and credit unions follow some of the strictest technology rules in any industry. A missed patch, an outdated access list, or a gap in audit records can quickly become an examination finding. For this reason, many financial institutions choose IT compliance services built for banking instead of general technology support. This article covers the regulations banks face, how specialized IT support differs from general IT, and the practical ways it lowers compliance risk.
The Regulatory Landscape Banks Face
Financial institutions answer to several overlapping frameworks. Each one has its own expectations for technology:
- FFIEC guidance: The Federal Financial Institutions Examination Council publishes the IT Examination Handbook. Examiners use it to assess information security, business continuity, and vendor management.
- GLBA: The Gramm-Leach-Bliley Act requires institutions to protect customers’ nonpublic personal information through a written information security program.
- SOX: The Sarbanes-Oxley Act requires publicly traded companies, including many bank holding companies, to maintain reliable internal controls over financial reporting. Many of those controls depend on IT systems.
- PCI DSS: The Payment Card Industry Data Security Standard sets security requirements for any organization that stores, processes, or transmits cardholder data.
These requirements change over time, and examiners expect institutions to keep up.
How Banking-Focused IT Support Differs from General IT
General IT providers focus on keeping systems running. Banking-focused support does that too, but it keeps regulatory requirements in view at every step.
Specialized teams understand core banking platforms, examiner expectations, and the documentation needed to prove that controls work. They connect technology decisions to risk assessments and board reporting. They also know that in banking, examiners often treat an undocumented control as a missing one.
Key Ways IT Support Reduces Compliance Risk
Continuous Monitoring
Around-the-clock monitoring of networks, endpoints, and logs helps teams detect suspicious activity early. Centralized logging also creates the records examiners request during reviews.
Thorough Documentation
Policies, procedures, network diagrams, and change records show that controls exist and that staff follow them. Banking-focused teams keep this documentation current, which makes audit preparation far less stressful.
Strong Access Controls
Least-privilege access, multi-factor authentication, and regular user access reviews limit who can reach sensitive data. Removing former employees’ accounts promptly closes a common audit gap.
Audit Readiness
Specialized providers help gather evidence, respond to examiner requests, and track how findings are resolved. Internal reviews before formal exams let institutions fix issues on their own timeline.
Patch Management
Unpatched systems are a frequent cause of breaches and exam findings. A structured patch process tests, deploys, and records updates on a set schedule. Any exceptions are documented and approved.
Proactive vs. Reactive IT in Compliance
Reactive IT waits for something to break or for an auditor to flag a problem. In a regulated environment, that approach is costly. Findings may require formal remediation plans. Incidents involving customer data can also trigger notification duties and harm the institution’s reputation.
Proactive IT addresses those risks before they surface. It includes:
- Scheduled vulnerability scans and penetration tests
- Regular risk assessments tied to the information security program
- Vendor due diligence and ongoing third-party monitoring
- Tested incident response and business continuity plans
- Periodic reporting to leadership and the board
Consider a community bank that reviews user access every quarter. It will likely find and remove an unused account long before an examiner does. If an examiner finds that same account first, it becomes a written finding.
A Proactive Approach
Banks face overlapping requirements from FFIEC guidance, GLBA, SOX, and PCI DSS. Banking-focused IT support addresses them through continuous monitoring, careful documentation, strong access controls, audit readiness, and disciplined patch management. A proactive approach makes compliance an ongoing practice instead of a periodic scramble. It reduces both regulatory exposure and operational risk.
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