Stretching And Flexibility Quotes

The letter said that they were two feet high, and green, and shaped like plumber's friends. Their suction cups were on the ground, and their shafts, which were extremely flexible, usually pointed to the sky. At the top of each shaft was a little hand with a green eye in its palm. The creatures were friendly, and they could see in four dimensions. They pitied Earthlings for being able to see only three. They had many wonderful things to teach Earthlings, especially about time. Billy promised to tell what some of those wonderful things were in his next letter. Billy was working on his second letter when the first letter was published. The second letter started out like this: The most important thing I learned on Tralfamadore was that when a person dies he only appears to die. He is still very much alive in the past, so it is very silly for people to cry at his funeral. All moments, past, present and future, always have existed, always will exist. The Tralfamadorians can look at all the different moments just that way we can look at a stretch of the Rocky Mountains, for instance. They can see how permanent all the moments are, and they can look at any moment that interests them. It is just an illusion we have here on Earth that one moment follows another one, like beads on a string, and that once a moment is gone it is gone forever. When a Tralfamadorian sees a corpse, all he thinks is that the dead person is in a bad condition in that particular moment, but that the same person is just fine in plenty of other moments. Now, when I myself hear that somebody is dead, I simply shrug and say what the Tralfamadorians say about dead people, which is "so it goes.

That love can be a band: tears if you pull it too hard, but also flexible enough to stretch around the most chaotic mass

I am inclined to disagree with Jung when he says the Shadow is the person that we’d rather not be. The Shadow is that unadorned part of ourself, it is flexible the way it stretches and contorts. The Shadow is our dark side, the side we hide and climb into, not the person that we would rather not be, but the person we would rather be.

That love can be a band: tears if you pull it too hard, but also flexible enough to stretch around the most chaotic mass.

Learn to be flexible. Thomas Jefferson once said, “In matters of principle, stand like a rock. In matters of taste, swim with the current.

You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.” -Friedrich Nietzsche

The truly transformative power of language occurs when these descriptive root terms are used to form words that convey abstract concepts. A three-letter root compound used to name the spine (Q-W-M) is adapted to describe “flexibility.” The root term for a heated pot boiling over (Gh-Dh-B) constructs a word meaning “hot-headed.” A root term describing the process of carefully separating grains (D-R-S) evolves to express “analyzing” or “interpreting.” From physical sources emerge words for the intangible, like the Qur’an’s parable of the healthy tree with roots anchored in the ground while branches stretch toward the heavens.

conscience is an elastic and very flexible article, which will bear a deal of stretching and adapt itself to a great variety of circumstances. Some people by prudent management and leaving it off piece by piece like a flannel waistcoat in warm weather, even contrive, in time, to dispense with it altogether; but there be others who can assume the garment and throw it off at pleasure; and this, being the greatest and most convenient improvement, is the one most in vogue.

the most important work of a future simulation is to prepare our minds and stretch our collective imagination, so we are more flexible, adaptable, agile, and resilient when the “unthinkable” happens.

for, in the majority of cases, conscience is an elastic and very flexible article, which will bear a deal of stretching and adapt itself to a great variety of circumstances. Some people by prudent management and leaving it off piece by piece like a flannel waistcoat in warm weather, even contrive, in time, to dispense with it altogether; but there be others who can assume the garment and throw it off at pleasure; and this, being the greatest and most convenient improvement, is the one most in vogue.

Walking is a great form of exercise. It doesn’t cost anything and is easier on the joints than other forms of exercise. Before setting out, warm up those muscles by stretching. Experts say that as we get older, the collagen structure in our bodies changes, reducing our flexibility and range of motion.

But our arms can do what our words can’t just now. Our arms can reach. Can hug tight. Can teach us to remember each other. That love can be a band: tears if you pull it too hard, but also flexible enough to stretch around the most chaotic mass. My mother does not say she is sorry. That she loves me. And I hope one day for the words,

Exercise” includes a combination of purposeful aerobic cardio work (e.g., swimming, cycling, jogging, group exercise classes), strength training (e.g., free weights, resistance bands, gym machines, mat Pilates, lunges, squats), and routines that promote flexibility and balance (e.g., stretching, yoga). It also includes leading a physically active life throughout the day (e.g., taking the stairs instead of the elevator; avoiding prolonged sitting; going for walks during breaks; engaging in hobbies such as dancing, hiking, and gardening).

persons would have mourned a much greater offence; for, in the majority of cases, conscience is an elastic and very flexible article, which will bear a deal of stretching and adapt itself to a great variety of circumstances. Some people by prudent management and leaving it off piece by piece like a flannel waistcoat in warm weather, even contrive, in time, to dispense with it altogether; but there be others who can assume the garment and throw it off at pleasure; and this, being the greatest and most convenient improvement, is the one most in vogue.

When you were born, you could have been anybody. So quick and malleable, your parents could look at your face and see a future president. They tried to mold you as you grew, but they could only work with what they had. And when their tools stopped working, they gradually handed them off to you, asking, “What do you want to be when you grow up?” There’s a certain art to becoming who you are. There’s no standard kit you can use to assemble yourself, swapping out parts as needed. Instead, it feels more like a kind of stretching, a teasing out at the edges, like a glassblower standing at the furnace. A teenage personality is a delicate medium, its emotions almost too heavy to handle. You had to figure out a way to keep yourself together and tease out the good parts without falling out of balance or stretching yourself too thin. You couldn’t stop everything to try to fix your flaws, but you couldn’t just ignore them either. Luckily, you were nothing if not flexible, softened by the heat of youth, which kept you warm on a dingy couch or a night in the wilderness. You knew that you weren’t just you, you were also the person you would one day become. So even when you failed, you could still be whatever you wanted to be. As long as you kept moving. Inevitably you got hit, and you got hurt. You prided yourself on how well you absorbed the blow, bouncing back as if nothing had happened. But the pain changed you, in little chips and cracks that might take you years to notice. Over time you learned how to position yourself in very specific ways, protecting the most vulnerable parts of your psyche, even as you knew they were still a crucial part of the real you. Gradually you became more and more reluctant to move from that position. Growing a little harder, a little more brittle.

I can illustrate the ... approach with the ... image of a nut to be opened. The first analogy that came to my mind is of immersing the nut in some softening liquid, and why not simply water? From time to time you rub so the liquid penetrates better, and otherwise, you let time pass. The shell becomes more flexible through weeks and months — when the time is ripe, hand pressure is enough, the shell opens like a perfectly ripened avocado! A different image came to me a few weeks ago. The unknown thing to be known appeared to me as some stretch of earth or hard marble, resisting penetration ... the sea advances insensibly in silence, nothing seems to happen, nothing moves, the water is so far off you hardly hear it ... yet finally it surrounds the resistant substance.

LEADING LESSONS Stretch your legs. By this I mean you need to let go of the structure and rigidity of your life and do something different. There’s a saying: You don’t have to be great to start, but you have to start to be great. When I signed on to do Footloose, I learned about commitment on a whole new level. The tools I had called upon in the past to help me win dance competitions were not the ones I needed now. I had to find new ways to win at this as well. I had to let go of what had worked before and figure out new solutions. Flexibility is something all leaders need in their tool belt--the ability to roll with things, to shift gears, to approach something in a new and different way. The only thing certain in life is that life isn’t certain. Leaders know this, expect it, and change their hearts and heads to adapt to the situation.

Less is more. “A few extremely well-chosen objectives,” Grove wrote, “impart a clear message about what we say ‘yes’ to and what we say ‘no’ to.” A limit of three to five OKRs per cycle leads companies, teams, and individuals to choose what matters most. In general, each objective should be tied to five or fewer key results. (See chapter 4, “Superpower #1: Focus and Commit to Priorities.”) Set goals from the bottom up. To promote engagement, teams and individuals should be encouraged to create roughly half of their own OKRs, in consultation with managers. When all goals are set top-down, motivation is corroded. (See chapter 7, “Superpower #2: Align and Connect for Teamwork.”) No dictating. OKRs are a cooperative social contract to establish priorities and define how progress will be measured. Even after company objectives are closed to debate, their key results continue to be negotiated. Collective agreement is essential to maximum goal achievement. (See chapter 7, “Superpower #2: Align and Connect for Teamwork.”) Stay flexible. If the climate has changed and an objective no longer seems practical or relevant as written, key results can be modified or even discarded mid-cycle. (See chapter 10, “Superpower #3: Track for Accountability.”) Dare to fail. “Output will tend to be greater,” Grove wrote, “when everybody strives for a level of achievement beyond [their] immediate grasp. . . . Such goal-setting is extremely important if what you want is peak performance from yourself and your subordinates.” While certain operational objectives must be met in full, aspirational OKRs should be uncomfortable and possibly unattainable. “Stretched goals,” as Grove called them, push organizations to new heights. (See chapter 12, “Superpower #4: Stretch for Amazing.”) A tool, not a weapon. The OKR system, Grove wrote, “is meant to pace a person—to put a stopwatch in his own hand so he can gauge his own performance. It is not a legal document upon which to base a performance review.” To encourage risk taking and prevent sandbagging, OKRs and bonuses are best kept separate. (See chapter 15, “Continuous Performance Management: OKRs and CFRs.”) Be patient; be resolute. Every process requires trial and error. As Grove told his iOPEC students, Intel “stumbled a lot of times” after adopting OKRs: “We didn’t fully understand the principal purpose of it. And we are kind of doing better with it as time goes on.” An organization may need up to four or five quarterly cycles to fully embrace the system, and even more than that to build mature goal muscle.

Anatomical position The body is upright with the arms and hands turned forward.

The bones, joints, and muscles together form a system of levers in the body, where the joints act as the fulcrum, the muscles apply the effort, and the bones carry the weight of the body part to be moved.

A man’s penis and a snake share some similarities : both are long; both are flexible; both change in shape and in size when roused; both stretch longer and become firmer when in action; both spit out liquid (the former spits out urine and sperm, the latter spits out venom); both cannot do without holes (the former goes into a hole for maximum pleasure, the latter for safety); both recoil after sufficiently striking their targets.

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If something seems too good to be true, it probably is. Always question things that defy your common sense. Definitely

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” John F. Kennedy

Stretch your imagination to a new dimension with hope and flexibility—opening your world to new possibilities.

The grey and brown feathers were streaked and mottled with fawn; good camouflage against the bark of trees or the dappled canopy of sunlit leaves. After landing, it crouched slightly forward, stretching its neck and looking around. Its head flicked from side to side quickly and flexibly, darting and jerking. The eyes were large in relation to the slender, rather flattened head. They had small dark pupils surrounded by a wide yellow iris. They were a blazing blankness, an utterly terrifying insanity of searing yellow, raging and seething like sulphurous craters. They seemed to shine in the dimness like jellies of yellow blood.

As a chief ingredient in the mythology of science, the accumulation of objective facts supposedly controls the history of conceptual change–as logical and self-effacing scientists bow before the dictates of nature and willingly change their views to accommodate the growth of conceptual knowledge. The paradigm for such an idealistic notion remains Huxley’s famous remark about “a beautiful theory killed by a nasty, ugly little fact.” But single facts almost never slay worldviews, at least not right away (and properly so, for the majority of deeply anomalous observations turn out to be wrong)... Anomalous facts get incorporated into existing theories, often with a bit of forced stretching to be sure, but usually with decent fit because most worldviews contain considerable flexibility. (How else could they last so long, or be so recalcitrant to overthrow?)

The Witch stood on an isthmus connecting two rocky lands, and on either side of her stretch patches of cerulean blue sea, with white-lipped waves of astonishing vigor and particularity. The Witch held in her hands a beast of unrecognizable species, though it was clearly drowned, or nearly drowns. She cradled it in an arm that, without attention to actual skeletal flexibility, lovingly encircled the beast's wet, spiky-furred back. With her other hand she was freeing a breast from her robe, offering suck to the creature. Her expression was hard to read, or had the monk's hand smudged, or age and grime bestowed a sfumato sympathy? She was nearly motherly, with miserable child. Her look was inward, or sad, or something. But her feet didn't match her expression, for they were planted on the narrow strand with prehensile grip, apparent even through the silver-colored shoes, whose coin-of-the-realm brilliance had first caught Boq's eyes. Furthermore, the feet were turned out at ninety-degree angles to the shins. They showed in profile as mirror images, heels clicked together and toes pointing in opposite directions, like a stance in ballet. The gown was a hazy dawn blue.

I watch as she bends and stretches, warming up. She’s flexible. Her joints look loose and rubbery.

Only by stretching do you grow. Semper Gumby! "Always Flexible

207, 2nd Floor, 3rd Main Rd, Chamrajpet, Bengaluru, Karnataka 560018 Call – +91 7022122121 ### The Development of Kannada Literature and the Rise of Online Accessibility The rich history of Kannada literature, which stretches back more than a millennium and is littered with vibrant narratives, poetic forms, and academic works, is extensive. The development of Kannada writing has been both rich and varied, ranging from the ancient texts of the 9th century to contemporary novels and essays. The way readers interact with their literary heritage has changed significantly as the digital age has progressed, making Kannada literature significantly more accessible. Thanks to platforms like Veeraloka Books, readers can now explore the depths of Kannada literature without being restricted by location. By making it possible for customers to purchase books with just a single click, these online retailers have created a link between readers and authors. This progress from customary physical book shops to computerized stages has been critical in advancing Kannada writing, guaranteeing its significance in a quickly impacting world. The extensive selection of titles offered by Kannada books online is one of the most significant benefits. Poetry, fiction, historical novels, and biographies are all forms of Kannada literature. Stages, for example, Veeraloka Books curate a huge determination of these works, taking care of different peruser interests. Because literature has become more accessible to everyone, you can find something that piques your interest whether you're a casual reader or an avid collector. In addition, readers can get their beloved books delivered to their homes through Kannada books online, saving them the hassle of going through crowded stores or standing in long lines. People who live in remote areas or in areas with few bookstore options will appreciate this convenience. Online platforms remove barriers and foster a deeper connection between authors and their audiences by delivering Kannada literature to your doorstep. Sales alone are not enough to stop the digital transformation of Kannada literature; It also includes promoting fresh and upcoming authors. Online platforms make it easier for aspiring authors to have their voices heard in a more democratic setting than traditional publishing avenues. Self-publishing on platforms like Veeraloka Books has helped numerous authors reach a larger audience than ever before. This change ensures that the literary landscape remains dynamic and vibrant by encouraging experimentation and innovation in Kannada writing. E-books and audiobooks have also become more widely available, making them more accessible. These choices provide readers who prefer digital formats with portability and flexibility. Younger readers who are accustomed to using smartphones and tablets can now more easily access Kannada literature. Audiobooks cater to those who enjoy listening to stories during their daily commutes or while multitasking, while e-books are portable, making it simple to read on the go. Moreover, the web empowers perusers to draw in with writing in manners that were already impossible. Discussions of books, authors, and literary themes can flourish on social media, online forums, and other platforms. Perusers can associate with one another, share surveys, and effectively partake in the abstract talk encompassing Kannada composing. The community of readers of Kannada literature is also bolstered by this interaction, which not only enhances the reading experience. In conclusion, Kannada literature faces both challenges and opportunities in the digital age. Platforms like Veeraloka Books make it easier for people with disabilities to access literature, allowing it to flourish.

Over 83 percent of executives told us they plan on increasing their use of contingent, part-time, or flexible workers in the next few years.

What characterized him most of all was the force, flexibility and constancy of his attention. He can work eighteen hours at a stretch on one or on several subjects. I never saw him tired. I never found him lacking in inspiration, even when weary in body, nor when violently exercised, nor when angry.

A bow has no conscience: it is a prolongation of the hand and desire of the archer. It can serve to kill or to meditate. Therefore, always be clear about your intentions. A bow is flexible, but it has its limits. Stretching it beyond its capacity will break it or exhaust the hand holding it. Therefore, try to be in harmony with your instrument and never ask more than it can give.

Designing an airplane and modeling it after an ostrich is a stretch, but I’ve always been flexible.

The practice itself should be the most valuable part of your training. Do not get too attached to the idea of achieving any specific goal.

Keeping a humble, joyous attitude about your training is the healthiest way to achieve long-term growth. Aggressive goal-setting can actually do more to hurt your practice than help it. Pursuing a goal too hard may cause you to make short-sighted decisions in the moment. This can lead to injuries or other setbacks.

Light to medium stretching promotes circulation. Getting the blood flowing to your achy areas is the best thing to help them recover.

There’s a concept in exercise science called the “specificity principle” which is just a fancy way of saying that you get good at the things you consistently do.

The word calisthenics comes from the ancient Greek words “kallos” and “sthenos,” which roughly translate to “beauty” and “strength” in English.

An intellectual says a simple thing in a hard way, an artist says a hard thing in a simple way.” -Charles Bukowski

to muscle and other soft tissue, whether affected by the stroke or not. Retaining flexibility keeps your body young. Stretching will benefit muscles on the unaffected side, the trunk, and in other areas of the body. Bringing a joint through its entire range of motion (which stretching does) also helps to keep the

Osteoid, which makes up approximately one-third of the matrix, includes ground substance (composed of proteoglycans and glycoproteins) and collagen fibers, both of which are made and secreted by osteoblasts. These organic substances, particularly collagen, contribute both to a bone’s structure and to the flexibility and tensile strength that allow it to resist stretch and twisting.

Before holding a pose for an extended period of time, it’s often best to ease in with a few shorter holds of just a few seconds. This will prime your nervous system for the movement pattern.

The best way to vanquish an enemy is to make them a friend.” - Abraham Lincoln

Greatness arises not from the pursuit of greatness, but rather from doing simple tasks one at a time with care and attention.

I don't expect to agree with everything I read. In fact, it's often better if I don't agree, mostly, with what I'm reading. It stretches my imagination and requires flexible intelligence. This is the source of fresh insights, rather than the mere confirmation of blindspots.

Flexibility is the ability of a muscle to stretch passively through a range of motion. Mobility is the ability of a joint to move actively through a range of motion.

To create more balance in your life, you’ll need to put as much effort into your chillpower as you do your willpower.

Be gentle with yourself. You are a child of the universe, no less than the trees and the stars. In the noisy confusion of life, keep peace in your soul.” – Max Ehrmann

Practice more self-care. Breathe, meditate, stretch and center your mind. Avoid toxic relationships as much as toxic foods. Make time for stillness. Be open to new experiences and ways of eating and thinking.

So, my program develops the entire spectrum of physical skills: Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Power, Speed, Coordination, Balance, and Flexibility. The degree to which you possess these eight physical qualities defines your level of fitness. It is only by focusing on these seven skills, rather than appearance, that you will make your best gains, in ability, well-being, and in appearance. The washboard stomachs, big chests, round shoulders, and shirt-sleeve-stretching biceps of my men are testament to that, as are the toned legs, tight triceps and abs of the women I’ve trained.

Advice to Myself from Chelsea to Chelsea Be reckless when it matters most. Messy incomplete. Belly laugh. Love language. Be butterfly stroke in a pool of freestylers. Fast & loose. You don’t need all the right moves all the time. You just need limbs wild. Be equator. Lava. Ocean floor, the neon of plankton. Be unexpected. The rope they lower to save the other bodies. Be your whole body. Every hiccup & out of place. Elastic girl. Be stretch moldable. Be funk flexible. Free fashionable. Go on. Be hair natural. Try & do anything, woman. What brave acts like on your hips. Be cocky at school. Have a fresh mouth. Don’t let them tell you what’s prim & proper. Not your ladylike. Don’t be their ladylike. Their dress-up girl. Not their pretty. Don’t be their bottled. Saturated. Dyed. Squeezed. SPANXed. Be gilded. Gold. Papyrus. A parakeet’s balk & flaunt. Show up uninvited. Know what naked feels like. Get the sweetness. Be the woman you love. Be tight rope & expanse. Stay hungry. Be a mouth that needs to get fed. Ask for it. Stay alert—lively—alive & unfettered. Full on it all. Say yes when it matters. Be dragonfish. Set all the fires. Be all the woman they warned you against being. Be her anyway.

If you can begin to stretch for complete acceptance, you’ll be in a place where you can focus on things you can change. Flexibility does not mean nothing can change, but it does mean that you stop trying to change others. Go ahead and change your own behavior, your reactions, your willingness to engage, and anything else you can control that will improve things. But don’t wait for other people to change.

Static stretching is the act of holding certain positions, generally for 15-30 seconds, in order to increase flexibility and minimize risk of injury.

Best Tips for a Stress-Free Pregnancy – Motherhood Chaitanya Hospital Bringing a new life into the world is an extraordinary journey, one filled with anticipation and joy. Yet, the path to motherhood can also be fraught with stress and anxiety. The good news is that there are ways to navigate this period with greater ease. From seeking support through childbirth and parenting classes in Chandigarh to embracing the serenity of Pre-Natal Yoga Classes for Pregnant Mothers in Chandigarh, let’s explore some of the best tips for a stress-free pregnancy. Understand Your Body Pregnancy is a unique and transformative experience, but it also brings a host of physical changes. Understanding these changes can alleviate anxiety. Remember, your body is doing something miraculous. It’s nurturing and growing a new life. Embrace the journey with wonder and gratitude. Stay Active with Pre-Natal Yoga Pre-Natal Yoga Classes in Chandigarh provide an exceptional avenue to connect with your body and your baby. Yoga helps maintain flexibility, ease discomfort, and reduce stress. The gentle stretches and mindful breathing techniques impart a sense of calm and inner peace. Educate Yourself Knowledge is power, and when it comes to pregnancy, it’s empowering. Enroll in childbirth and parenting classes in Chandigarh to gain insight into what to expect during labor, delivery, and early parenthood. Knowing what lies ahead can significantly reduce apprehension. Nurture Emotional Well-being Pregnancy is not just about physical health; emotional well-being is equally vital. Seek emotional support from your partner, friends, or a counselor if needed. Express your feelings and allow yourself to experience a range of emotions without judgment. Eat Mindfully Nutrition is crucial for both you and your baby. Consume a balanced diet rich in essential nutrients. Remember, you’re not eating for two adults; you’re providing the building blocks for a new life. Consult with a healthcare professional for dietary guidance. Stay Hydrated Hydration is key to a healthy pregnancy. It helps prevent common issues like constipation and urinary tract infections. Aim for at least eight glasses of water a day, and adjust your intake as needed to accommodate your changing body.

Let’s look at hamstring function to illustrate this difference. Your capacity to reach down and grab your toes with straight legs illustrates flexibility. It’s a passive movement, maintained by holding a stretch. Conversely, your ability to hinge at the hips and pick up a weight off the floor (efficiently and without injury) illustrates mobility. It requires actively moving a joint system (your hips) through a full range of motion.

Truth is not flexible. If they have to stretch, bend or hide the truth in order to get that connection or sale; they might not the best person to connect with or buy from.

Continuing to improve flexibility, the body gets to a point where it is no longer stretching muscles—it is stretching ligaments and joint capsules. These structures aren’t supposed to be stretched. If you tend to be someone who is really flexible and can, for example, easily go over into a forward fold and put your hands flat on the ground, or rest your stomach on your thighs in long sitting, that is plenty of flexibility. Similarly, you don’t need more flexibility if you can go into the splits or lay all the way down in a pigeon pose. All these examples are way past what is needed for a healthy amount of flexibility. You will end up making the muscles tighten up around the joints to stabilize you or pinching and straining the joint itself.

The problem for many of us is that it is easy to find rich role models. It’s harder to find wealthy ones because by definition their success is more hidden. There are, of course, wealthy people who also spend a lot of money on stuff. But even in those cases what we see is their richness, not their wealth. We see the cars they chose to buy and perhaps the school they choose to send their kids to. We don’t see the savings, retirement accounts, or investment portfolios. We see the homes they bought, not the homes they could have bought had they stretched themselves thin. The danger here is that I think most people, deep down, want to be wealthy. They want freedom and flexibility, which is what financial assets not yet spent can give you. But it is so ingrained in us that to have money is to spend money that we don’t get to see the restraint it takes to actually be wealthy. And since we can’t see it, it’s hard to learn about it. People are good at learning by imitation. But the hidden nature of wealth makes it hard to imitate others and learn from their ways.

The idea of stretching to improve flexibility has fallen out of favor in much of the fitness world, and for good reason. A vast body of research on injury recovery, athletic performance, and pain management has obliterated nearly every argument for stretching in the traditional sense. But many people, even fitness professionals, are sticking to their guns—stretching daily, despite any measurable benefits, and recommending their clients do the same.

The seamen lowered a jar and brought up in it water that was not salt; it was Nile water and tasted of the mud of Egypt. No wine ever tasted so delectable to me as this muddy water, hauled up so far from land. Kaptah said, “Water is always water, even in the Nile. Have patience, lord, until we find an honest tavern where the beer is clear and foaming, so that a man need not suck it through a straw to avoid the husks of grain. Then and then only shall I know that I am home.” His godless talk jarred on me, and I said, “Once a slave always a slave, even when he is robed in fine wool. Have patience, Kaptah, until I find a flexible cane—such a one as can be cut only in the reed swamps of the Nile—and then, indeed, you shall know that you are home.” He was not offended, but his eyes filled with tears, his chin quivered, and he bowed before me, stretching forth his hands at knee level. “Truly, lord, you have the gift of hitting upon the right word at the right moment, for I had already forgotten how sweet is the caress of a slender cane on the legs and backside. Ah, my lord Sinuhe, it is an experience that I wish that you also might share. Better than water or beer, better than incense, better than wild duck among the reeds—more eloquently than these does it speak of life in Egypt, where each fills his proper place and nothing changes. Do not wonder if in my emotion I weep, for only now do I feel that I am coming home after seeing much that is alien and perplexing and contemptible. O blessed cane that sets each in his proper place and resolves all problems, there is none like you!

Fortunately, diving down hundreds of feet is not required. Any regular practice that stretches the lungs and keeps them flexible can retain or increase lung capacity. Moderate exercise like walking or cycling has been shown to boost lung size by up to 15 percent.

Spread the fingers wide apart with the middle finger facing forward, and the install

placing particular parts of the body into a position that will lengthen the muscles and associated soft tissues.

Other tissues that begin to adapt to the stretching process include the ligaments, tendons, fascia, skin, and scar tissue.

Abduction A movement away from the midline (or to return from adduction).

Yoga therapy is not just about flexibility; rather it is flexibility on the foundation of strength. This means mindfully using the breaths and core muscles before stretching the peripheral ones.

Under Muslim law, a man's freedom to divorce his wife is justified in the Koran. This system of the threat of divorce looming over a woman's security is most unsettling to women in my land. It is intolerable that many men stretch this ruling to the utmost of its flexibility, demanding divorce for the most trivial causes, ending with the continuous social degradation of their women. Women do not have the same options, since a divorce in a woman's favour is given only after a thorough investigation into her life. More often than not, women will not be allowed to divorce, even when there is just cause. This female lack of freedom so enjoyed by males creates onesided, often cruel methods of male control and power over their women. The words of divorce slip most easily off the tongue of a man who wishes to punish his wife, 'I divorce thee', or 'I dismiss thee', sending the woman into exile from her married home, often without her children.

who’d asked him more than once if he was sure he wanted to attempt the climb. He was a grown man. He needed to do better. His sisters would beat the crap out of him for even thinking about switching guides because she was a woman. He wasn’t all that happy with himself. Amanda Southerland was one of the highest rated guides in the area, and in a few minutes, she was going to reach the top of the pitch and expect him to follow her. He had no idea how he was going to do that. He couldn’t see what she was using as holds. Keeping her body off the face of the rock, she curled her fingertips around an imaginary grip and smeared her foot against the rock. She’d told him about that before she started up the pitch, but he hadn’t understood what she meant until he saw her do it. Stretching her leg in a move that reminded him of a dancer, she pressed her toes against the granite. He’d never be able to do that. In a million years, he’d never be flexible enough to stretch his leg like that. He might be a whole lot

The last tension should be held for up to five minutes. It makes some people scream.

Next, do some dynamic stretching specifically to the body parts you will be working on. These could include arm circles, leg swings, trunk circles, bodyweight squats, or lunges. We will explore this further in the Mobility chapter. After the workout, you should do static stretching, which we shall explore further in the flexibility chapter. I also recommend using a foam roller to perform a self-myofascial release massage either pre and/or post workout. This simply involves placing the roller between the muscle group you wish to work and the floor or a wall. You then roll back and forth to apply pressure to the muscle.

Stretching Recommendations The American College of Sports Medicine (ACSM) recommends flexibility exercises for all of the major muscle-tendon groups - neck, shoulders, trunk, lower back, hips, legs, ankles - 2-3 times per week. Spend up to 60 seconds on each stretch; if you can only hold the stretch for 20 seconds, repeat the stretch three times. Never bounce into a stretch. Perform dynamic stretches before your workout. Perform static stretching after your workout. If you are doing a separate stretching session, do a 5 minute warm up of cardio and dynamic stretches.