| How to Strengthen Your Lower Back Posted: 29 Jan 2017 04:00 PM PST The lumbar region of your spine supports the majority of your body. Approximately 80 percent of people will suffer from a back injury sometime in their life, with the majority hurting their lower back. Muscle atrophy from inactivity is common to people who sit a lot or work in an office environment. Start a lower back exercise routine to improve lumbar strength and prevent back injuries. Learn how to strengthen your lower back. EditActive Lifestyle - Reduce the number of hours you sit at home and at work. Sitting for long periods of time can atrophy lower back muscles over time.
- Do not sit for longer than 30 minutes at a time. Set a reminder on your computer or on your phone to get up and walk around.
- Invest in a sit/stand desk in your office. This desk moves up and down with a hydraulic or hand lift. Alternate sitting and standing throughout your day.
- Studies have shown that people who sit for 8 hours or more a day have a lower lifespan. Try to sit for less than 8 hours each day. If that is not possible, make sure you do not sit for longer than 5 or 6 hours on the weekends.
- Buy a pedometer. Aim to walk at least 10,000 steps in the course of your daily routine.
- Doctors suggest that 10,000 to 12,000 steps is a healthy level of activity. Walking is also very good exercise for your lower back.
- If you fall well short of this level, try to introduce 10 minute walks at breaks, lunchtime, before and after dinner. Then, add a 30 minute walk every day.
EditAerobic Exercise - Determine if you already experience acute lower back pain. If so, book an appointment with a physical therapist so that they can prescribe exercises that will strengthen your back while reducing lower back pain.
- If you experience low back pain or joint problems, make sure your aerobic and strengthening exercises are low-impact. Running, jogging and jumping can aggravate low back pain.
- Swim for 20 to 30 minutes 3 days per week. Swimming laps using the crawl stroke and backstroke strengthen your entire back, while improving heart function and lung capacity.
- Swimming is an extremely good exercise for people who have joint problems or are overweight. Start with 10 minute swims and increase your time in the water by 5 minutes every 1 to 2 weeks.
- Walk or jog in water. Aqua walking and jogging provide some resistance that helps to strengthen your legs, lower back and mid-back. Start with 10 minutes and move up to 30 minutes 3 to 4 days per week.
- Start a walking routine. Try some variations on a regular walk to increase strength in your lower back.
- Do interval training. Walk quickly for 1 to 2 minutes, and then recover for 3 to 4 minutes. Increase your intervals as you get stronger and improve your cardiovascular fitness.
- Being overweight and obese increases your risk of lower back injury. If you fit into these categories, aerobic fitness should be a significant part of your fitness routine. Doctors recommend 75 minutes of intense cardio exercise or 130 minutes of moderate cardio exercise.
EditBack Strengthening Exercises - Do pelvic tilting. Lay down on your back with your knees bent, hip-width apart.
- Place your right hand underneath the curve in your back. This is only necessary the first few times, so that you can feel the motion of your lower back muscles.
- Relax your back. Then, press the curve of your lower back into the floor. Hold for 3 seconds, and then release. Repeat 10 times. You can increase the hold to 5 or 10 seconds in order to increase your effort.
- You should feel muscles at the base of your abdomen contract when you do this exercise. This is the transverse abdominis, a muscle that wraps around your stomach and attaches to your lower back. It supports your spine. Get to know the feeling of contracting this muscle, because you should try to contract it inward during all your back exercises.
- Do hip bridges. Keep your knees bent in your original position. Flex your ab muscles and transverse abdominis inward.
- Lift your hips until there is a straight line between your knees and shoulders. Hold for 3 seconds. Slowly return to your original position. Repeat the exercise 10 times. You can increase your hold for 5 to 10 seconds as you build strength.
- Do floor swimming. Flip onto your stomach. Reach your hands above your head and your feet behind you.
- Raise your legs a few inches around. Kick the right leg up slightly and lower it, then kick the left leg up slightly and lower it. Do this 10 to 20 times, holding the leg up for 1 second before switching legs.
- Lower your legs. Raise your arms, alternate them as you did with your legs. Try lifting your left leg and right arm together, then lowering then and raising your right leg and left arm. Repeat 20 to 40 times.
- Do the bird dog exercise. Raise yourself so you are on all fours. Make sure your arms extend right below your shoulders and your legs are right below your hips.
- Raise your left leg for 3 seconds. Lower it and raise your right leg. Repeat 10 times, and then repeat the exercise with your arms. Be careful to keep your back flat throughout the entire exercise, as though it could hold a hot cup of coffee without spilling.
- When you gain noticeable muscle strength, try raising your right arm and left leg at the same time and your left arm and right leg. Make sure your back stays completely still. Start with 5 repetitions on each side and work up to 10.
- Do lunges. Stand up with your legs hip width apart, wearing athletic shoes. Make sure there are several feet of space in front of you.
- Step forward with your right leg, as you lower and bend your left knee. Make sure your right ankle stays in front of your right knee. Lower your back knee as far as you can go, hold for 2 seconds.
- Step back into your original position. Make sure your back is straight and your abs are pulled in during the entire exercise. Repeat with the opposite leg. Do 5 to 10 repetitions on each side, stopping if you are no longer able to keep your back steady or your forward knee behind your ankle.
- Do these exercises every other day. Increase repetitions slowly.
- Once you have mastered these exercises, consider taking a pilates or core strengthening class to learn more. Other exercises that strengthen the low back include squats, planks, swan and exercises with a stability ball.
EditLower Back Stretches - Stretch your back every day to increase flexibility, reduce pain and help improve muscle endurance.
- Do the cat/cow stretch. Get on all fours, like you did for the bird dog exercise.
- Arch your back slowly, moving in a fluid motion. Allow your head to look up and you pelvis to tilt upward. Slowly return to the original position.
- Round your lower back slowly, in an opposite motion. Allow your head to look down and your pelvis to tip downward. Slowly return to the original position. Repeat 10 times.
- Do a hamstring stretch. Lay on your back with your knees bent.
- Raise your right knee, below the joint. Grab the knee gently and pull it toward your chest. Keep your head flat on the ground. Hold for 10 seconds, and switch legs.
- Do a child's pose. Lay on your stomach with your legs straight behind you.
- Place your hands below your shoulders. Lift your upper back up and back until you are resting on your knees. Allow your arms to stretch out in front of you. Rest in this position for 30 seconds to 3 minutes.
EditThings You'll Need - 10-minute walks
- 30-minute walks
- Pedometer
- Timer
- Physical therapist
- Swimming pool
- Walking shoes
- Floor mat
- Strengthening exercises
- Back stretches
- Sit/Stand desk
- Stability ball
- Pilates/core strengthening classes
EditSources and Citations
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| How to Use the Steps Recorder in Windows Posted: 29 Jan 2017 08:00 AM PST Are you that one geeky friend whom everyone calls when they need PC help? Reading this article will change the way you give them instructions. One amazing yet hidden feature of Windows is its step recorder, an app that notes your activity once you hit the record button and generates an instruction page, with text and screenshots, to explain what you did. The article will show you how to record steps in Windows with this built-in app. - Open the 'Run' dialog box. Go to the Start Menu and type in the search box. Select 'Run' from the search results to open it.
- You can also open it using the keyboard shortcut
- Type the command to open Steps Recorder. Type and press to open the Steps Recorder app.
- Another way to open the app is by searching for in the Start Menu (this doesn't work for everyone).
- Start recording steps. Select to start the recording. Make sure that you perform all the steps you want to demonstrate as precisely as possible. Since the app is recording your every move, make sure that you only do what you want others to see. Don't keep any sensitive information visible or minimized in the taskbar.
- Add comments to your instructions. While recording your steps, if you want others to know more about something, you can use the comments feature of the app (skip this if not necessary).
- Select from the window; this will blur the screen and it will ask you to select the area where you want other's attention to be focused. Add your comment in the text box and click on to save it.
- Save your recording. Once you're done with recording, select so that it can generate a preview for you.
- Once you're done checking the preview, select to save your work. A dialog box will open asking you to specify the location where you want the steps to be saved.
- The steps are saved in HTML format which can be opened by any Windows system using popular Internet browsers like Microsoft Internet Explorer, Google Chrome, Safari, etc.
- For better results, avoid keeping the mouse stationary while recording the steps. It otherwise records where the mouse pointer is pointing at.
- If the saved instructions come in ZIP format, use WinZip, WinRAR, 7-Zip, etc. to extract the file.
EditSources and Citations |
| How to Apply Contour Makeup Posted: 29 Jan 2017 12:00 AM PST Contouring your face helps define your features, creating the appearance of higher cheekbones and a slimmer nose and chin. It's a technique that was popularized by celebrity makeup artists, but with the right products and equipment it's easy to do on your own. Once you've applied your contouring makeup, remember to blend well for a flawless, natural look. EditContour Makeup Cheat Sheet EditGetting the Right Products - Start with foundation the color of your skin. Using a foundation the same (or close) color as your skin evens your skin tone and provides a base you can build upon when you contour using lightest and darkest shades. Contouring your face without first applying foundation is much more difficult, since skin tends to be uneven in color. Your face could end up looking patchy instead of smooth and contoured.[1]
- Use a foundation composed of the same material as the other products you'll be using; for example, use all cream products or all powder products, rather than mixing the two. Mixing textures can result in a caked-on look.
- If you're having trouble figuring out what color to get, try matching your foundation to the skin on your neck. Your neck skin tends to be a bit paler than your face, and matching your foundation to your neck will ensure your face doesn't end up looking darker when you're finished doing your makeup.
- Get foundation a few shades lighter than your skin. Facial contouring consists of highlighting places you want to stand out, and shading places you want to recede. For your highlighting product, you need foundation that's about two shades paler than your base foundation.[2]
- Don't go much lighter than two shades, or your makeup won't look natural.
- You can use a lighter concealer or eye shadow in place of foundation. Just remember to make sure all your products are either cream or powder; don't mix the two.
- Choose a foundation a few shades darker than your skin. The darker tone will be used to shade the parts of your face that you want to draw attention away from. You'll be creating strategic shadows that make your cheekbones appear sharper and your chin more narrow.
- Don't go darker than two shades below your normal skin tone, or your makeup won't look natural.
- Bronzer, darker eye shadow or darker concealer work as well as foundation. Just remember to make sure all your products are either cream or powder; don't mix the two.
- Get a good blending brush. Since your face will be wearing several different shades, it's important to get a good blending brush. If the different colors aren't well-blended your makeup will look unnatural. You want a big, bushy foundation brush or blending brush, rather than a smaller brush. Go for one with natural bristles to leave the softest-looking finish.
- If you don't have a brush, the next best tool to use is your fingers. The warmth from your fingers will help the makeup blend smoothly. This is especially useful when you're working with cream foundation.
EditContouring Your Face - It is better to pull your hair away from your face. Contouring makeup reaches up to your hairline at the top of your forehead, past your temples and down the sides of your face. Pull your hair away from your face so you'll be able to see what you're doing without it getting in the way.
- Prep your face. When you contour your face, you want to start with a completely blank canvas. Remove all your makeup, wash your face, and pat it dry with a towel. Exfoliate if necessary to remove dead skin, then apply moisturizer. Let your moisturizer soak in for several minutes before you apply your makeup.
- Prepping is essential if you want a smooth, flawless finish. You don't want to go to the trouble of contouring your face, only to have your makeup smudge or look dirty.
- Apply foundation in your regular skin tone. Use your fingers or a foundation brush to apply a light layer of your normal foundation all over your face, stretching all the way to the top of your forehead and below your chin. Use a blending brush or your fingers to blend your foundation under your chin and around your neck so there won't be a line separating your face from your neck.
- You may want to apply concealer at this stage as well. Focus on under-eye circles and any blemishes.
- Apply the light foundation. Take the foundation that's a few shades lighter than your normal skin tone. Use your finger or a clean foundation brush to apply a 1/2 inch to 1 inch stroke of foundation to the places on your face where the sun would naturally hit. To help you figure out where the sun would hit, stand in a well-lit room with overhead lighting and look at where it hits your face. Here's where you want to apply light foundation:
- In the center of your forehead.
- Along the top of your brow lines.
- Along the bridge of your nose.
- On the apples of your cheeks (to find them, smile).
- On your cupid's bow (the section between the tip of your nose and the top of your lip).
- In the center of your chin.
- Apply the dark foundation. Use your finger or a clean foundation brush to apply stroke of the darker foundation in the places where your face would naturally be shadowed from the sun. To help you figure out where your face would be shadowed, stand in a well-lit room with overhead lighting and look for the places that are darker. Here's where you want to apply the dark foundation:
- Right below your hairline at the top of your forehead.
- On the right and left sides of your forehead, near your hairline on either side.
- Along the right and left sides of your nose.
- In the hollows of your cheeks (to find them, suck your cheeks in).
- Along your jawline on both sides, from your ears to the tip of your chin.
- Blend your makeup well. Use your fingers or the foundation brush to blend the colors for a natural finish. Take care not to spread the colors around too much; you want them to stay in the general area where you placed them. Make sure the edges are blended well so that there are no sharp divisions between the lighter and darker foundation.
EditFinishing the Look - Consider adding highlighter. If you want the light areas to stand out even more, add a highlighter product to enhance the look. Cream highlighter is slightly shimmery, so it catches the light more than regular foundation. Apply it in the exact same places where you applied the lighter foundation.
- Consider applying blush. If you feel your face looks a little wan without some pink color, apply a small amount of blush to the apples of your cheeks. Be sure to blend the blush well with the other products on your face.[3]
- Consider using a matte setting powder. Setting powder is helpful to use when your products are cream-based. It helps to keep everything in place and gives the look a smooth finish. Use a clean powder brush to add a light coating of setting powder over your entire face.
- Add shimmer for a night out. If you're going out on the town, you may want to add some shimmer and shine. Choose a shimmery, translucent face powder an apply a light layer to your face, focusing on the highlighted areas. Apply a bit to your neck and chest as well.[4]
- Save your eye and lip makeup for last. Make sure everything is completely blended and set before you start applying eye and lip makeup. Contouring is a bold look, so you may want to choose either heavy eye makeup or a bright lip, but not both.[5]
- Finished.
- Be careful to blend along the edges of your jaw, otherwise it'll look like you're wearing a mask.
- Makeup isn't about rules––it's about experimenting and having fun with a look that complements your features.
- Buy good quality make -up.
- Just don't make yourself look radically different--the goal of makeup is to compliment your natural beauty, not give you a different face!
- If you're a beginner, use contouring with powder to start with, then move on to liquid.
- The Anastasia Beverly Hills contour kit is great for beginners. It has a cream base so it becomes easy to blend.
- If your skin is sensitive,do consult your skin specialist before buying make-up.
- Use red for the cheeks, not pink. A common myth is that you need to blend your contour when finished applying, but that makes it fade. It will blend by itself.
EditRelated wikiHows EditSources and Citations
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