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We are all discoverers... travelling the world, learning its truths, its people and its meanings every single day. Grab your backpacks and let's embark on this journey of mine, one that holds a lot of meaning to me... Lilypie Kids birthday Ticker

Saturday, May 03, 2008

 

What I Have Learnt in Physio Back Class...

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OK, now that I have completed my physiotherapy "back" class, now I have to try to remember what I was taught, since they did not even provide me with a list of exercise to remember... Hope I don't get it wrong:
  • Both Knees to Chest
  • Knee Rolling
  • Supine Hamstring Stretch
  • Straight Leg Raise
  • Hip Flexor Strenghtening in Supine
  • Bridging
  • Partial Curl Ups
  • Cat Stretch
  • "Superman"
  • Stabilization with Exercise Ball
  • Pelvic Tilting

Both Knees to Chest

Lie on your back, bend one knee and hold on with the same hand then do the same with the other leg. Pull both legs up towards the chest, gently at first. NB If you have a recent disc problem this can make you worse. If in doubt, get advice.

This exercise can feel very stretchy at first as many of us do not flex our lumbar spines fully in normal life. You may not be able to get your knees up as far as she can but that doesn’t matter to start with. Go as far as you easily can and you will see improvement steadily with time. Repeat 10 times.

Knee Rolling
Lie on your back with your knees bent up and feet flat on the surface.

Keep your knees together and roll them steadily from side to side. If you have a lot of mobility you may be able to get your leading knee to touch the surface.

Often you will not be able to allow a large movement initially as it may be uncomfortable, so keep a smooth and gentle motion going within your comfort zone. There is very little rotation in the lumbar spine but nevertheless this movement is often uncomfortable in the low back and can be useful as part of your exercise programme. Repeat 10 times each side.

Hamstring Stretch, Supine
Repeat 10 times.

Lie on your back. Bend your hip, grasping your thigh just above the knee. Slowly straighten your knee until you feel the tightness behind your knee. Hold for 10 seconds. Relax.

Repeat with the other leg.

If you do not feel this stretch, bend your hip a little more, and repeat.

No bouncing! Maintain a steady, prolonged stretch for the maximum benefit.

Straight Leg Raises
Perform 10 sets of 10 repetitions. Lie on your back, with your uninvolved knee bent. Straighten your other knee with a quadriceps muscle contraction. Now, slowly raise your leg until your foot is about 12 inches from the floor. Slowly lower it to the floor and relax.

Hip flexor strengthening in supine
(Left) To strengthen the muscles at the front of your hip. Position yourself lying on your back. Start with your knee straight. Finish with your knee bent. Ensure that you slide your foot along the bed. Repeat 30 times.

Bridging
(Right) To strengthen the muscles at the back of your hip. Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Raise buttocks off floor, keeping abs tight (You can activate these abs by coughing - concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of 10. Slowly lower buttocks to floor. Repeat 30 times.



Partial Curl ups
(Left) Strengthens abdominal muscles. Cross your arms loosely, and tuck your chin in. Tighten your abdomen and curl halfway up directly in front of you while breathing out. Hold for 10, curl down, repeat 30 times.


Cat Stretch

(Right) To stretch or maintain range in your spine. Position yourself on your hands and knees. Practice arching (rounding) your back up as you bend your head down, then drop your back down to the opposite position and lift your head up.

"Superman"
Balancing / stabilization exercise: Strengthens muscles running down sides of spine, back of shoulders, and buttocks

Begin on all fours, hands directly under your shoulders and knees directly under your hips. Keep the back flat. Keep buttocks and abdomen tight. (To activate your deepest abdominal muscles, cough once or twice) Lift one arm up and forward that it is parallel to your back. Keeping the arm extended, lift the opposite leg in the same manner. Keep your face down, head aligned with spine. Keep arm, spine, and leg aligned as if they are forming a flat tabletop. Balance yourself for a count of 10, relax, switch sides and repeat. Remember to breathe. Do 30 times.




Stabilization Exercises Using An Exercise Ball
Feet flat on floor with hips and knees bent at a 90-degree angle. Keep you abdomen tight. (To activate your deepest abdominal muscles, cough once or twice). Keep your back straight. Raise and lower one heel at a time. Alternate for 30 times each.

Pelvic Tilting


Lie on your back with your knees bent up and feet on the surface. Start by tilting your pelvis a little so your back arches a bit. This picture shows her arching her back rather a lot and you may not need to try and go this far in your own exercise.

I find that many people have real trouble in figuring out just what to do in this movement and just can’t get the hand of it. Adjusting the pelvic tilt in standing can be useful but if you can’t do it in lying you have no chance in standing. Starting the movement by going the opposite way, into back arch, can help get the idea into your head.

Now press the small of your back down to the surface and tuck your bottom under. Do not lift your buttocks up, this is a forward and back rocking motion and often tricky to get right. You should feel the small of your back has pushed down against the surface. If put your hand under your back when you arch slightly you will feel the pressure as you tilt correctly in the opposite direction.When you get good at this you can use it to control the amount of pelvic tilt you have in your back in standing and to perform the core stability exercises which are thought to play such an important part in back pain related problems these days.


Source: http://www.physiotherapyexercises.com/ http://www.guardians.net/chiropractic/advanced-back-exercises.htm http://orthoinfo.aaos.org/topic.cfm?topic=A00300 http://www.thephysiotherapysite.co.uk/exercise/simple_back_exercise.html
http://www.bigbackpain.com/back_exercises.html

Thursday, May 01, 2008

 

More Games!!

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Wow, May Day passes real quickly and before I know it, well, it's over and it is going to be back to work again. Just when it started to feel like Saturday, I am jolted back to reality that it is a work day tomorrow. But then, still a fulfilling day :D Managed to sleep, rest, blogged quite a bit today at home and then went to meet my pals for a time of Wii gaming, card games and also watching 1 episode of "Foster's Home for Imaginary Friend". I am so glad to see cheerful faces again and frankly, I had fun too :D

Irritating but funnily silly rabbits from Rayman Rabbits 2
Cute, ugly and adorable dolls?

Today, also played another new card game, Citadel, which frankly, I had seen in the past but has never thought of picking it up to play; it just didn't look appealing at all. But it turned out that it is not really a "simple-as-it-looks" game and it does challenge you to strategise in the game... fun game fun game :D

Citadel the game (Source)

Burden for Ministry All Over Again
OK, I am starting to be very worried about cell again. People seem to stop coming and not participating and last week, quite a number of things went wrong. And I am getting demoralised once in a long while about my ability to lead this cell.


I am not sure what is wrong but then seem to sense that I need to pray for spiritual covering more intensely... Misunderstandings, emotional struggles, spiritual dryness, spiritual growth taking a back seat, exhaustion and burnout, voices telling people to return to their "old ways", news of people not well, negative self-talk and it all just point to the need for prayer for spiritual covering.

Dear Lord, I ask of Your covering over all these and may Your perfect will be unhindered, that in Your name, the devil is to stop his ill-doings. I continue to pray for wisdom and discernment to be able to know what is from you and what is not, for peace and rest and also for courage and guidance in helping myself and others to rest and grow in You.

 

Meaningful Cartoons

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Recently, came across a gifted cartoonist's wesbite... really like his cartoons because it captures so much of the essence of Christ and discipleship. Here are a few of my favourite ones:

On God's Promises & His Call:

Cartoonist's Comment: We were all on the "bus to hell", at some point in our lives. Thank God for the "bus stop", Jesus, who allowed us to get off of that bus.

Cartoonist's Comment: The world around us is sinking further down into sin and decay everyday, but thank God we don't have to sink with it.

Cartoonist's Comment: This cartoon is an encouragement to not procrastinate making a decision to accept Jesus as Lord.

Cartoonist's Comment: Jesus said in John 6:36 "I am the bread of life". It is up to the believers to take the Bread of Life (Jesus) out of the Bakery (the church building), to where the hungry people are. After eating "Satan's Garbage", the aroma of the Bread of Life will certainly smell good.

Cartoonist's Comment: A water skier has no power to ski without the boat. And so we as Christians have no power in ourselves, it comes from our connection to Jesus and His Annointing.

On the Word of God

Cartoonist's Comment: This cartoon is a reminder to read the Bible, because it has the power to change your thinking, and your life.

Cartoonist's Comment: When we break God's Command, we run head on into sin, which will leave us damaged. But God doesn't want us to remain broken down on the side of the road. We should confess our sin to Him, receive His forgiveness, and get back on the road.

Our Response

Cartoonist's Comment: A caterpillar is stuck on the ground, in the shadows, where the sun doesn't shine. If he wants to rise above the foliage up to where the sun shines, he must transform into a butterfly.

Cartoonist's Comment: The grace of God is freely given to all, through the sacrifice of Jesus on the cross. We receive His grace by our faith. So turn your faith cup UP!

Cartoonist's Comment: The Good News is that the pardon for your sins has already been given. But you need to accept it by faith.

On Discipleship

Cartoonist's Comment: This verse, from the parable of the sower, depicts some of the things that Jesus says will keep the Word from growing and producing fruit in our lives.

Cartoonist's Comment: In this verse, the Apostle Paul is referring to Abraham. As Abraham praised and gave glory to God, his faith was strengthened. I believe that as we give praise to the Lord, it causes our faith to soar beyond the reach of doubt and unbelief.

Cartoonist's Comment: This cartoon is an encouragement to the church to get out of the "ranger station" of the church building, and up on the "mountain" of the world, where people are in need of rescue.

 

Ouch Ouch Ouch

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Hahaha, managed to find this short 3D film online... First saw it when I went to the movies (one of those short Pixar cartoons shown before the movie) and I remember laughing and laughing...



Wednesday, April 30, 2008

 

I Graduated!!!

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Graduating with Waffles
Just went for my last physiotherapy back class today and yeah, I have graduated!! Actually, I do not really know why I am so happy; maybe because it is a real relief that I do not have to take any more leave to go for my classes and maybe the fact that I have finished and the physiotherapist has given me an "open date" goes to show that my back condition is improving. Well, still having problems with one or two exercises but then, thank God, I am walking almost normally now... not limping and seldom do I feel the pain anymore :D Of course, the real challenge now is to continue to be disciplined and perform all those exercises every morning. In the words of a lady who told the cashier "have to come back and practice because I do not want to operate", I am reminded that if I am not disciplined enough, my back will never improve and I may have to go for surgery if things don't go well.

Hahaha, anyway, I remember I felt so happy that I graduated that I started to SMS my friends to declare I have graduated :D

Codfishy: "Yea! I have graduated from my physio back class! So happy!"
Friend: "Good now you can do front classes. hee"


Hahaha, another friend reminded me no need to go for "further studies" :D I was so happy, I remember I had to celebrate the occasion and treated myself to waffles along the way home :D Yum Yum.

Being Singaporean: I Want to Complain!
Anyway, I have also finally had time to draft my letter of complaint to California Fitness after procrastinating for so long and I managed to find the name of the Club Manager to address my letter to. I made it very clear I am registering my displeasure about the way my membership suspension was handled and I did request for a formal response to the matter. Now, let's see what they say. So angry even as I recount the incident. But at least, I am real happy I managed to get that out of the way.

Aqua (not Akua) Aerobics
OK, managed to sign up for aqua aerobics with my colleague as well with Singapore Sports Council because they have this "Buddy Promotion" for April, so if we sign up in pairs, we get 10% discount hahaha, that's a whopping $6.50 from the $65 course fee. Hmmm, but then still concerned la because someone has reminded me that aqua aerobics seems to have more ladies signing up le but then nevermind la, for the sake of my back... try try la, hahaha my female colleagues promised to "protect" me at the pool :D

Of Animals, Monsters and Fleas
Yes and finally got to meet up with my membership committee members for a night of board games at settlers' cafe :) Been a long long time since I last went back there and also since we talked about playing games. But yesterday was really fun, playing games like Halli Galli, Project X, Munchkins, Ugly Dolls, Snorta and Flea Circus which is such a funny but quick game. Long night of games till midnight, but a hilarious time of fellowship with them, laughing and laughing :)

Foster's Home for Imaginary Friends
Then later my friends were talking about a cute cartoon series on Cartoon Network, "Foster's Home for Imaginary Friends", that I had to find out more about it. Managed to find one episode of it on the internet and it is quite cute and funny.

In the Foster's Home For Imaginary Friends universe, imaginary friends become physical beings the instant a child imagines them; unlike how the concept often works on other shows, an Imaginary Friend is totally real, and can be seen, heard and felt by all under most circumstances. Unfortunately for them, the children outgrow them. When this happens, the friends are left to fend for themselves. Foster's Home for Imaginary Friends was founded by the elderly Madame Foster to provide a foster home for abandoned imaginary friends.

(Information source and picture source)

Thank God tomorrow is May Day, can rest :D

Sunday, April 27, 2008

 

Stubborn Mule!

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Thanksgiving
First let me start off with thanksgiving:

I thank God for:
  • Blessing me with colleagues & wonderful working relationships - continuing to bless my working relationship with my colleagues and how we seem to be working together rather well. It has been a long way since I first came to this organisation. I am always fearful about joining new organisations because I always take a very very long time to warm up to people but then over the last 2 and a half years, I have grown to be comfortable with my colleagues, some even became friends. Thank you God for blessing me with wonderful colleagues and for watching over our working relationships.
  • Blessing me with genuine friendships - continuing to bless me with friends and genuine friendship; people who I am comfortable to be around and who I can just be who I am, without guard, when I am with them. Yes, there are one or two friends who would come along the way to disappoint me but then I still thank God, besides these one or two "black sheeps", for putting around me nice people. I have again come to realise it when I met a friend for "swimming" last week. Even though I have not known this friend for a long time, but then I really appreciate friends like him who cares enough to be a friend; this friend took time to teach me how to swim and is so patient with me even though I seem to take forever to learn, given my fear of water after almost drowning a few years back. This brother-in-christ has also spoke into my life during a spiritual retreat I had with him. So, I thank God for Stitch-Giver, my JC friends and the many who have made an impact in my life.
  • Reminding me why I am where I am - Thank God for reminding me how I am also making a difference in my job, despite working in a care setting in an backend role. I have come to realise this recently when a volunteer sent me a compilation of touching "human interest stories" that she has written, based on what she has encountered during a fundraising project they did for us end of last year for us. I had thought that it was a simple project but she had proved me wrong, with the many heartwarming stories she had written, sharing insights she gain about others' lives when their paths crossed during the project. The stories were so heartwarming that it almost brought tears to my eyes as I was reading it. And what's more, she even told me that she and her team are keen to come back to do the same thing annually. But, I do feel kind of guilty that I wasn't able to be more appreciative of their team when they were engaging in the project. But nonetheless, thank God for the reminder again.
  • Watching over my leading of cell - I thank God for watching over my leading of cell last week even though I felt that it could have been better. Just about two hours before cell, I received a sms informing that I might have a visitor to my cell and this visitor had previously had a "fallout" with my fellow cell leader, because he always seems to be "challenging" leaders about their bible knowledge. So you could imagine how anxious I was when I learn that he is coming. But nonetheless, I prayed and told God that I am leaving it in His hands and thank God that he did not challenge me during the session at all. I also thank God for bringing people to the cell and one of them even had exams the next morning.
  • Thank you card - I thank God for a thank you card I received from a child. For many, this might be no big deal but this is the first thank you card I receive from a child, and I do not even think I did much to deserve it. A friend had recently requested for prayers as she was working with the ministry to make arrangements to care for a child from a children's home. I did pray but then I have to confess I didn't really put in much effort to it. But nonetheless, I am still grateful for the little card bearing a child's handwriting, penning the words, "thank you uncle codfishy"
It All Started with Hand Foot Mouth Disease...
No, I do not have HFMD but then recently, a request for volunteer from a childcare colleague has somewhat made me a little upset. For a long time, I have been working with the various centres under our organisation to get them to consider partnership with volunteers. Traditionally, the childcare centres do not partner volunteers. So you can imagine the thrill I had when I received this request for volunteer from this childcare centre; as if showing that the childcare centres are slowly opening up to the idea of partnering volunteers. But then, there is a problem: in view of the current outbreak of HFMD, the centre has requested for volunteers to help with cleaning the center and sanitizing the toys. In view of the health risk, it did set alarm bells ringing and I started to ask the centre manager questions such as "what risks are there if a volunteer comes in", "how do we address these risks", "do we have insurance in the case volunteers fall ill from engaging in this volunteer assignment". The manager could not answer me and suggested I check with my director.

Well, one thing led to another. First, I checked with my boss, then we went up to check with our finance director and I ended up being "bombarded" left and right by her on why I am approaching her when I should be confirming with the programme department on the role of volunteer first before we can talk about insurance. Well, I do agree with what she said but then, I did not take to her way of "bombarding" me and that got me quite upset. This is not the first time I spoke to her and I always end up being "challenged" by her (I really wonder where is grace?). I felt so stupid standing there being bombarded by her and my mind was a total blank that I could not defend myself.

Then, I went to check with the Programme Department and at the end of the day, it was decided that we will not pursue this matter in view of the healthcare risk; volunteers may get infected or even bring in diseases when they come to the centre. I do thank God for this incident because it did bring up an issue which I have started to look into in volunteer resources management: infection control. But then, the whole incident got blown up a little and in the end, I could tell that the centre manager was not very happy and emailed to say that she is withdrawing her request. She also expressed to me how she do not understand why a simple request has warrant attention by so many parties. I did not feel very good about this incident (especially after being "bombarded" by my finance director) and felt kind of guilty for having got this manager into trouble.

My Problem with Long-Windedness
Then, on Friday evening, I felt kind of disappointed with myself for being long-winded. I am rather "well-known" for my long-windedness and cell would usually end late, about 10.30pm. My sister has told me several times about it but then it seem that I keep running into the same problem again and again. Then, last Friday, I did it again. And this time, I realised that one of my cell members looked rather restless and everytime we ask him a question, he would reply "no comments". When a member needed to leave to go to the airport, this restless member then signal to me that I needed to end it quick. Coupled with knowing that one of the members had exams early the next morning (but still came) and my sister's feedback about how I was at it again (being long-winded), it just did not make me feel good at all. I again wonder if I am indeed helping my members to grow because I seldom get the "ah-ha!" kind of response but more restless looks.


"I am with KM"
Then, came something else which made me feel rather upset. On Friday, just before cell, I was meeting up a few members for dinner and since I would be having a visitor at my cell, I decided to sms him to ask if he would like to join us for dinner. His response came and mentioned that he was with KM. I do not know why I am affected by this SMS, well OK, I felt kind of jealous because this friend seems to always be fetching her and whenever they are together, they seem to be talking and laughing. Anyway, I told myself "why should I be affected anyway, just bless them lo if they are together".

"Thanks to your brother..."
Then, something happened on Sunday which just turned my whole Sunday upside down. It was early in the morning and I was to be in church early for a course on missions.

The previous afternoon, a visitor to my cell, E, called me and we talked a little. As we were ending our conversation, we talked about the course on Sunday morning and he told me that he would be calling KM to offer her a ride to church. So, when KM smsed about meeting for breakfast the next morning, I had thought that she would be coming with him. The next morning, I SMSed my friend, E, to ask him to meet me earlier so I can pray for him before he presents something in the course that morning. But then, just as we were approaching church, my sister received and showed me a SMS from KM that went "thanks to your brother, E knows we are meeting for breakfast". It seems that she had not accepted the ride and did not want to meet this friend. From what I know, KM has been trying to avoid E because he seems to be interested in her. So immediately, I felt very bad that this has happened and as we walked to downtown east mac, I started to feel so bad about the whole incident and I started to blame my sister for not telling me that she wanted to avoid E.

Then, when I reached Mac, it seems that KM avoided eye contact with me. I was not sure if she is angry with me. In fact, we seldom talked throughout the whole Sunday and our line of sight seldom crossed despite me looking her way. I just sensed she is angry (even thought she SMSed me on Sunday evening to also tell me she is worried for the friend in hospital). Throughout the class, I could not concentrate knowing that someone seems to be upset with me. Then, immediately after the class, she disappeared. At this point in time, I realise I was becoming angry... angry with my sister for not telling me she is avoiding E, angry with E for putting me in this situation (though it is not his fault), angry with myself for letting this happen and after a while, I was even angry with KM for reacting this way. And of all days, just as I was nursing the anger, the sermon that week had to be about the Ten Commandments on "Thou shall not murder". Jesus, had in Matthew 5:21-24, said:
21. "You have heard that it was said to the people long ago, 'Do not murder, and anyone who murders will be subject to judgment.' 22. But I tell you that anyone who is angry with his brother will be subject to judgment. Again, anyone who says to his brother, 'Raca,' is answerable to the Sanhedrin. But anyone who says, 'You fool!' will be in danger of the fire of hell.

23. "Therefore, if you are offering your gift at the altar and there remember that your brother has something against you, 24. leave your gift there in front of the altar. First go and be reconciled to your brother; then come and offer your gift.

Jesus had given a higher standard of the Law and spoken how anger is not acceptable. The bible further elaborates in Ephesians 4:26-27 -
"In your anger do not sin": Do not let the sun go down while you are still angry, and do not give the devil a foothold.

Well, it all starts from anger, doesn't it? But, of all times, why preach this now?! In fact, I was feeling so negative about the whole thing by this time that I planned my "escape"; I would excuse myself from fellowship after church because I just did not want to be amidst all these anger and negative dynamics anymore. But something in me just told me that I needed to stay behind and go for the fellowship. But as a stubborn mule, I make my exit promptly after service. And all these while, I was feeling very lousy and I told myself that I needed to take a cab home because I needed some time out alone at home to mull over the whole issue. But then, I ended up waiting 15 minutes for taxi; after having missed one taxi and missing yet another taxi when I decided to cross the road to the other side to see if I can get a cab. Then, as I waited for the cab, I started to nurse the unhappiness with KM for her reaction and was telling myself that she is "not worth it". I was telling myself that she is maybe not the one for me since:
  • We had a few conflicts recently
  • She sometimes makes me feel inadequate as a leader when she does things for me and remind me things I did not do
  • I am not ready to forego our friendship again, given the awkwardness after the last time I expressed to her my interest of developing our friendship further
  • she seems to be on rather close terms with this friend who picks her up from work
  • there are still issues in my life not straighten out and I am not ready for a relationship just as yet
As I stood there and all these went through my head, I started to lamenting why there is no cab. And in the background, I keep hearing the song "Emotions" by Bee Gees going "It's just emotion that's taken me over. Tied up in sorrow, lost in my soul" and then the next song goes "Something's telling me it might be you. It's telling me it might be you...".



Hmmm, nope nope! Finally, a cab came and as I got onto the cab, I received a SMS from her telling me that she had just organise a combined cell prayer for a friend who is not well. I know I should not get upset over this but then I, again, felt upset with myself for being so selfish and going back and that she once again made me feel inadequate by organising the combined cell prayer thingy. I got home and slept but then the more I slept, the more horrible I felt. I guess I just didn't like the negative feeling I was feeling at this point in time.


More Worrying News
Then, more and more worrying news came...
  • my friend had a miscarriage
  • another friend had just come back from her work in a missions organisation because she has not been well for some time now; been breathless and coughing
  • another friend seems to be struggling with issues in her life and is emotionally upset. To this friend, I apologise for giving the wrong impression on Sunday that I was upset with her, when I made a prompt exit from church.
Spiritual Drought
Spiritually, I feel that I am in a drought once again. I had been busy lately and have not been doing my regular quiet time. In fact, things were going rather fine until I choose to distance myself from God again on Saturday. Things then started to crumble bit by bit:
  • Sunday morning, one friend who was supposed to co-lead in a presentation in the course that morning smsed me to tell me he heard voices telling him to revert to his old ways away from God
  • Sunday morning, another friend who was supposed to co-lead in a presentation in the same course told me that she is unable to make it for the course and later I seem to have given her the wrong impression that I am upset with it when I chose to go home after service
  • I seem to be nursing so much anger in me and defied the prompting to stay
In fact, I am starting to be worried about my cell because I can see how when I stop growing, things seem to stagnate in cell as well and problems starts cropping up. I am going to try my very best to draw back to God again and forget the old ways. Dear Lord, hear my desire and help me in drawing closer to You again.

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