Salon by Just10

Salon by Just10.

Located at Liang Court 

177B River Valley Road

Singapore 179032

#02-15, #02-16

Tel: 68372535

54 hours after impact.

i went back to work just now. can walk with a limp, i need to keep my left knee in the same angle when i limp.

regained full ROM with much lesser pain at extreme angles.

pain only at left medial knee.

lots of trigger points located at calves.

think it's probably just knee sprain and i'll be back running in 2 weeks. but i'll play safe this time, give it at least 1 month while doing stability work on my knee. 

ok guys, knee is stability, not mobility. (to those who sms me to do mobility work la. aha)

i'm recovering well, maybe due to smfr, maybe pain killer, maybe the cream or maybe everything.

chg

went cgh in the afternoon.

SOP

see doc

x ray

no problem with bones

pain killer

cream

home

Hopefully the pain can go away asap.

Loss of income + expenses on this.

Worth it?

4am

in the morning. been awake since 1+am.

left medial knee is in pain, no swelling atm. hope it's just some sprain and it will be often within a week or 2.

first session at 1030am later, hope i am able to endure for 2 hours for morning first.

it's serious this time...

have a good plan for the weekend but it was messed up by stupid people.

was playing right mid today, a loose ball down the right flank....

first defender was there for the ball, i skipped and another came right after him. he caught my shin when my left foot just landed on the floor.

fuck you number 19. believe in retribution aka karma if you dont know the definition.

what goes round come around. 

i can barely walk now. will monitor this injury for a day or 2 before deciding what action to take. I hope it's really nothing serious.

no pcl, acl, any kind of ligament, muscle injury.

once again, fuck you no 19.

great that our team won, you fucking fuck.

it's just a fucking game that's suppose to be recreational. who cares about result? damm you la number 19. nightmare will haunt you.

but then my gf is very swee.

take care of my soccer chore, bring me medication (feeling feverish now) and went to get dinner for me. TEEHEE

i love you sha

TVA Activation

One of the greatest misconceptions about core training: sit ups or crunches. These 2 exercises will only hit your rectus abdominal and it does not train according to the function of the muscle.

Rectus abdominals are used to prevent movement (spine extension) instead of creating movement (spine flexion).

I will not be explaining the function of core. I will just name the 3 of them.

1. Thoracolumbar stabilization mechanism
2. Intra-abdominal pressure mechanism
3. Hydraulic amplifier mechanism

Sparing all theory parts about how core work, I’ll write about how to train them (with progression). Part 1 will cover only the basic.

Before we can go about doing side bridge/plank & other advance exercises, we must know how to activate our transverse abdominal (TVA). TVA is located under your rectus abdominal. It is a muscle which many people do not know how to train and this is 1 of the reason why there’s so many of you suffering from lower back pain. (especially if you do a lot of crunches)

How to activate TVA

Get into 4-point position. 
Hands below shoulders and knee below hip.
Spine will be straight with a slight arch at lower back. 
Use a pole to help to get into this position. 
3 contact points - butt, upper back and head.

Contract your pelvic floor muscle.**
Tuck in your stomach, ie belly button moving towards the spine.

Some points to note.

1. There will be no movement at any part of your body except that your belly button will move towards the spine).
2. Any part of body include chest, lower back moving etc.
3. All your muscle except pelvic floor muscle and TVA will be relaxed totally.
4. This also means that your rectus abdominal must feel soft.
5. Carry on breathing at all times. (But it's different from normal breathing though)

If you are wondering how to do it, there’s no way it can be demonstrated online. (even with a video) Ask someone experience to guide you.

This technique is also called hollowing.

**To activate pelvic floor muscle, imagine that your poos poos are coming out and you need to squeeze your butt area to stop it from coming out.

That’s all for part 1. Part 2 will be bracing & progression for TVA activation.

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