Tuesday, December 6, 2011

Joel Osteen - Say 'NO' To Your Feelings

A friend of mine recommended me to view this. It talks about not letting feelings control what we do.

Monday, October 17, 2011

Cubicle Travel Tips - The Army Roll & Packing Tips

Cubicle Travel Tips - The Army Roll & Packing Tips



Monday, October 10, 2011

Relieve Back Pain - McKenzie Modification - On the Ball

Best Exercises to Reduce Low Back Pain: The Bird Dog (and Variations)


Exercise Ball Workouts for Back Pain




Commonly Prescribed Exercise Ball Workouts for Back Pain

By: Thomas E. Hyde, DC
exercise ball
Figure 3: Pelvic tilt.
(larger view)

exercise ball
Fig. 4: spine extension...
(larger view)

The exercise ball (or Swiss ball or physio ball) is a versatile piece of exercise equipment available to help people with back pain. In particular, many exercise ball programs are designed to bring movement to the spine in a controlled manner to help keep the discs nourished. Moving the vertebrae helps nourish the discs in the spine by increasing blood flow around the disc and by causing the water to flow in and out of the disc.

Additionally, the local gym or fitness center is often a good place to find an individual certified in exercise ball technique. In addition to a certified individual, this website, or a video or book will be able to provide helpful information in terms of which muscles are being utilized and which muscles are necessary to achieve specific goals with the exercise ball.

The difficulty of exercises using an exercise ball will vary for each person and will challenge areas of inflexibility. Typically, a physical therapist or other spine specialist will have the patient start using an exercise ball with small, gentle movements, such as the following:

Article continues below

Pelvic Isolation with the Exercise Ball

  • Rock back-and-forth - Sit on the exercise ball with arms to the sides or on hips. Slowly do a pelvic tilt, pulling stomach muscles in and moving hips slightly toward the front to flatten the small of the back (reduce lordosis) (see Figure 3). Return to the neutral position on the exercise ball. Arch small of the back slightly and move hips slightly toward the back. Return to neutral position on the exercise ball. When comfortable with these movements on the exercise ball, do them continuously back and forth for 10 repetitions.
  • Rock side-to-side - Sit on the exercise ball with arms to the sides or on hips. Slowly shift weight slightly to the right. Return to the neutral position. Slowly shift weight to the left. Return to neutral position on the exercise ball. When comfortable with these movements, do them continuously side to side for 10 repetitions.
  • Circles - For a more advanced exercise, start in the front/pelvic tilt position and slowly shift weight around in a circular motion, 3 times clockwise and 3 times counterclockwise.

Spine Rotation with Exercise Balls

  • Sitting on the exercise ball, raise arms straight to front; without twisting at the spine, move both arms across the body to the right, bending the left elbow and keeping arms at shoulder height; move both arms to the left, bending left right elbow. Repeat 5 times to each side.
  • Add head movement to the arm movement by turning the head to the opposite direction from the arm movement, still without twisting at the spine. Repeat 5 times to each side.
  • Increase the difficulty by spreading feet slightly and twisting the spine in the direction of the arm movement, straightening the opposite knee and rocking forward slightly on the ball as necessary.

Mobility and Stretching with the Exercise Ball

  • Sitting on the exercise ball with arms to sides, slowly walk feet out and lean back slightly, rolling ball to the upper back; raise arms over head and straighten knees to arch over the ball, moving it to the mid-spine and touching the hands to the floor. Hold stretch for 10 seconds before bending knees, bringing arms down and rolling to start position. Repeat 3 times.
  • Kneel with hands on the exercise ball; use hands to roll the exercise ball out from body, keeping back flat until hips and knees are at 90 degrees and back, head and arms are straight; roll the exercise ball slightly from side to side, 5 times on each side.
  • Kneel with chest resting on the exercise ball; roll forward and straighten knees, with ball at chest level, relax around the ball to stretch the upper spine.

Extension Exercises

  • Lumbar extension - Place lower chest/stomach area over the exercise ball with legs straight, spread apart for stability and feet flexed up on toes (or with legs together and feet against a wall); rest hands on side of the ball, but do not use arms to push up; slowly lift head and chest off the ball as far as is comfortable, squeezing shoulder blades while lifting; return to start position. Repeat 5 times. For a harder exercise, place hands behind head or straighten arms above head (see Figure 4)
  • Bridge - Lay flat on the ground with legs straight. Place both legs together on the exercise ball at the calf area with arms at sides and hands flat on the floor; tighten and lift the buttocks up off the floor to straighten the back, keeping abdominal muscles tight and hold for 5 seconds. Return to start position. Repeat 3 to 5 times.
  • Bridge with leg - make this exercise more difficult by lifting one leg at a time 1 to 2 inches off the Swiss ball.
  • Bridge with arm - even more difficult, lift arms off the floor while bridging over the exercise ball.

There are literally hundreds of different exercises that one can do using exercise balls, or using exercise balls in conjunction with other proprioception exercises, such as the BOSU ball balance trainers, Dynadiscs, BAPS Boards, Pods, Therabands, weights, weighted balls, medicine balls and many more. The above list describes a number of the more commonly prescribed exercises that may be used to help patients with low back pain.

For more information, the National Strength and Conditioning Association also has videos, CDs and books of exercises.

How to sit on a medicine ball


HOW TO SIT ON A MEDICINE BALL


How to Sit on a Medicine Ball
Photo Credit fitness 10 image by Nathalie P from Fotolia.com

OVERVIEW

Exercise balls, also called fitness balls or medicine balls, are a useful piece of fitness equipment for a variety of exercises. In particular, if you sit on an exercise ball at any time, you can strengthen and tone core abdominal muscles. To maximize this type of strength building workout, however, you need to choose the right ball and follow proper sitting form.

CHOOSING THE RIGHT BALL

Step 1

Choose an exercise ball that is appropriate for your height. If you are under 5 feet tall, choose a 45 cm ball.If you're between 5 and 6 feet tall, choose between a 55 or 65 cm ball. If you're taller than 6 feet, you can even try a 75 cm exercise ball.

Step 2

Test the size of the ball by sitting on it with your feet flat on the ground. The right size exercise ball will allow you to have your thighs exactly parallel with the floor.

Step 3

Measure the area in which you are going to use your exercise ball, like your desk space for example. Ensure that the dimensions of the work space will allow the ball to fit and for you to sit on top of it.

PROPER FORM

Step 1

Sit on your ball with your feet flat on the ground and your thighs parallel to the floor. Your lower legs should form a 90-degree angle with the floor. Your feet will naturally lie about shoulder length apart to maximize your balance.

Step 2

Hold your back in a straight and erect posture. Do not lean forward or back, as this can strain your spine and back muscles. If you find that sitting straight up is very difficult, check to make sure that you have the right size exercise ball.

Step 3

Flex your abdominal muscles to maintain proper sitting posture. This is the baseline sitting exercise that fitness balls provide. As you become comfortable with this posture, begin to add in more intensive exercises that start from sitting position.

Step 4

Sit on your exercise ball for short sessions to start, and build up to longer sitting sessions. You will be exercising your abdominal and core muscles throughout the sitting period, so treat it as you would any other workout. Building up to more intense sessions will minimize injury risk.



Read more: http://www.livestrong.com/article/185634-how-to-sit-on-a-medicine-ball/#ixzz1aO0JsSCn

Thursday, September 15, 2011

Fisherman's Wharf

Here's a song my good friend Clarence told me to listen before heading to Taiwan since I'll be visiting Lover's bridge @ Danshui :)

Its a very nice song ^_^ Thx Clarence! Reminds how we were so pure and innocent during college times! Oh how times have changed...

愚人码头/熊天平;齐秦 Yúrén mǎtóu/xióng tiānpíng ;qí qín

Fisherman's Wharf / Xiongtian Ping; Chin



Sunday, July 31, 2011

focus one third into the scene

Understanding Depth-of-field

By Jim Altengarten, exposure36 Photography

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Classic landscapes such as this onerequire extensive depth of field .

In landscape photography, depth-of-field is a critical component of every image. Some photos require minimum depth-of-field to place more emphasis on a single element of the scene. Classic landscape shots have extensive depth-of-field to provide front-to-back sharpness. Since depth-of-field is so important to landscape images, we’ll address several questions, such as what is it, how do I control it, how do I know if I have enough, and can I estimate depth-of-field when in doubt?

Many photographers labor under the misconception that depth-of-field refers to a specific zone of some size that’s sharp throughout its range. It’s important to understand that the only point in a scene that is tack sharp is the actual point of focus. Everything else in the scene is out of focus to some degree. In that case, what is depth-of-field?

Depth-of-field is the zone of acceptable sharpness in the image. It’s a portion of the image in which all of the elements appear to be in focus. There are no sharp lines indicating the beginning or end of this zone. Instead, there’s a gradual fading in and out of the zone. It’s not centered on the point of focus. Approximately one-third of the size of the zone lies in front of the point of focus; the remainder falls behind. The extent of the zone is determined by several controls available to the photographer.

We can predict that a shutter speed of 1/4th of a second will provide a blur when you’re photographing a waterfall, and a shutter speed of 1/200th of a second will freeze the droplets of water. Depth-of-field isn’t that easy. Shutter speed is simple to predict, because there is only one factor involved. Predicting depth-of-field is more difficult because there are three factors. Many people believe that if you use an f-stop such as f16, you will get all the depth-of-field you might need. In some cases, that may be true. In other cases, the depth-of-field provided will either be excessive or insufficient. Let’s work under the concept that we should have only the amount of depth-of-field required to render the scene according to our interpretation. Both more and less depth-of-field than required can have a negative effects.

The photographer has three camera controls to determine the depth-of-field in an image. The most commonly known control is the f-stop. Before discussing this aspect, let’s clarify two terms that are used interchangeably: “f-stop” and “aperture.” “Aperture” refers to the physical opening of the lens. “F-stop” is a relationship between the aperture and the focal length of the lens. If we didn’t have the f-stop relationship, we couldn’t have photography. An f-stop of f8 means that the same amount of light will strike the film plane no matter whether you’re using a 20mm lens or a 600mm lens. Compare the diameter of a 20mm lens with the diameter of a 600mm lens, and you’ll understand why the f-stop relationship is necessary.

Just considering the f-stop, a smaller f-stop number (e.g. f2.8 or f4) provides little depth-of-field in the scene; a larger f-stop number (e.g. f16 or f22) provides a lot of depth-of-field in the scene. Many photographers don’t go further than f-stop when considering depth-of-field. They don’t realize that the depth-of-field provided by the f-stop is either a lot or a little in relationship with the other two controlling factors.

Use of a telephoto lens, as in this photo, results in a shallow depth of field that helps separate the subject from the background.

The second control over depth-of-field is the focal length of the lens. Just considering the focal length of the lens, a smaller focal length provides greater depth-of-field; a longer focal length provides less depth-of-field. If you’re using a 20mm lens, you’ll have more depth-of-field at any given f-stop than you would with a 600mm lens at the same f-stop. This is a “rule” of photography that you should remember. There is only one exception to this rule. If you were very close to your subject with a 20mm lens and filled the frame, you would have the same depth-of-field as with a 600mm lens if you were much farther away and the subject was the same size in the viewfinder.

Please note that the discussion of depth-of-field with f-stop and focal length considered only one of the factors to show how they work independently. However, they’re interdependent when you’re in the field shooting. Let’s use an example of shooting a field of flowers with a 20mm lens. If we just consider f-stop, we might use f16, since we know a high f-stop number provides a lot of depth-of-field. However, we get “extra” depth-of-field because we’re using a 20mm lens. We might find that f8 or f11 provides enough depth-of-field to shoot the scene the way we want it. (We’ll discuss how to determine if you have enough depth-of-field later.) If that’s the case, then we have “excessive” depth-of-field—more than we need. The downside is that the extra stop or two of depth-of-field at f16 versus f8 or f11 means that the shutter speed is a stop or two slower. That might be enough to cause blur in a breeze.

Let’s go to the other extreme of using a 600mm lens to isolate a portion of the field of flowers. Again, we might select f16, because a high f-stop number should provide a lot of depth-of-field. However, the term “high” is relational. A 600mm lens might have an f-stop range of f5.6 to f45. In that case, f16 is not a “high” f-stop number. Since it’s not at the high range of the available f-stops and you “lose” depth-of-field with a telephoto lens, a choice of f16 would probably not provide the results (sharp front to back) that you desire.

The final control available to the photographer, and the one most commonly missed, is camera-subject distance. Just considering camera-subject distance, you’ll have less depth-of-field when you’re close to your subject than when your subject is farther away. This is apparent to macro photographers. As you move closer to your subject and the magnification increases, depth-of-field falls off rapidly. At very high magnifications, depth-of-field might be 1/16th of an inch. When you’re shooting star trails, you can use any f-stop and get sharp images, because all the stars are far way at the same plane of focus (infinity). In this case, you select the f-stop only to determine how long to have your exposure. A longer exposure gives a more complete star trail circle if you’re shooting directly north or south.

In the image on the left, I used a 400mm lens set at f16. My subject was on a hill just off the highway. I was able to move very close and fill the frame. My f16 setting allowed me to achieve good focus on my subject and still blow out the background grasses and trees. All of my depth-of-field controls indicated shallow depth-of-field. My f-stop number was not a high number for the lens; a 400mm lens gives shallow depth-of-field; I was close to my subject. Having a shallow depth-of-field enabled me to hand-hold the shot (with image stabilization) since I was standing on the edge of a roadway (please note that I had a companion on guard farther along the road to warn me about on-coming traffic).

During one of my workshops, a photographer wanted to shoot a 4-inch Indian paintbrush flower as a foreground subject with a lake and mountain in the background. He was lying on the ground with a 15mm lens. What f-stop did he need? He was using an ultra wide-angle lens (lots of depth-of-field), but the flower was close to the camera. We decided that f11 was the best choice due to the proximity of the flower. It also provided a shutter speed fast enough to freeze any movement. In this particular example, the photographer focused just behind the flower so that the one-third of the depth-of-field that falls in front of the point of focus would cover the flower. If the photographer focused on the flower, about one-third of the depth-of-field would be “wasted,” because it would fall in front of the flower.

How did we know that f11 was the correct selection? There are several methods of determining if you have enough depth-of-field for your image. The most common method is using the camera’s depth-of-field preview. (For an explanation of this feature, see my article “Depth-of-field Preview-Friend or Foe?” Apogee, January 2005). Most cameras manufactured in the last five years have a depth-of-field preview. However, if your camera doesn’t have this feature, you have other methods at your disposal.

1) Manual cameras have excellent distance scales built into the outside of the lens. They indicate the range of acceptable focus for a selected f-stop. As long as the elements are within that range, they’ll appear in focus in the final image.

2) Canon has two depth-of-field modes, Dep and A-Dep, for their cameras. They help ensure that the elements of your scene are in focus.

3) Another way of gaining maximum depth-of-field is by using hyperfocal distance. The hyperfocal distance is a point of focus in which everything will be in focus from halfway between that point and the camera and infinity. The exact size of the range of focus depends upon the f-stop and focal length of the lens. (The use of hyperfocal distance will be the topic of another article.)

What should you do if you don’t have a depth-of-field preview or any of the other methods listed above? There is one technique for estimating front-to-back sharpness for your image that is based on the one-third / two-thirds rule for the range of the depth-of-field in the image. It’s an easy two-step process:

First, set your camera to an f-stop that’s one stop open from the minimum available f-stop. If the f-stop range for your lens is f2.8 to f22, then select f16. If the range is f2.8 to f32, then select f22. We aren’t selecting the actual minimum f-stop in order to reduce the effects of diffraction at very small f-stops. Diffraction is the perceived loss of sharpness due to the rapid spread of light after it passes through a small opening.

Next, focus on some subject approximately one-third of the way into the scene. By focusing at that point, the depth-of-field area before the point of focus will keep the foreground sharp, while the two-thirds of the depth-of-field that falls behind the subject should keep the background in focus. Using a wide-angle lens and having a significant camera subject (point of focus) distance would help even more. This technique, however, is still effective with longer lenses.

How can we determine where one-third of the scene is located? Is it determined by physical measurement, or is there some relative way to determine the answer? The answer is fairly simple. Remember our old composition friend the Rule of Thirds? It divides the viewfinder into thirds, both vertically and horizontally. The diagram (shown on the right) is an approximation of the Rule of Thirds. I’ve made the bottom horizontal line red in color to make it stand out. By focusing on an element in the scene that lies on the red horizontal line, you’re focusing one-third of the way into the scene. Note that your desired subject(s) may not fall on that line and will appear out-of-focus in the viewfinder. That is because you’re viewing the scene at your maximum (smallest) f-stop number, not the high f-stop number you selected for the image. Use your viewfinder to approximate where that line falls in the scene you’re photographing, and you can apply this technique successfully.

The image at the top of this article is a good example of this technique. The rock formation in the foreground lies approximately on the lower horizontal line of the Rule of Thirds (the red line in my diagram). Focusing on that point in the image allowed the one-third of my depth-of-field in front of the point of focus to keep the lower foreground in focus. The mountain in the background is still in focus due to the two-thirds of the depth-of-field that falls behind the point of focus.

The goals of this article are to show the interrelationships between the components of depth-of-field in a photograph and to remove some misconceptions about depth-of-field. It’s easy to simply select your minimum opening (largest f-stop number) and shoot. However, you’ve seen that such a simplistic approach may have negative consequences in terms of shutter speed or diffraction. Obtain the depth-of-field you need for the image--no more, no less.

_________________

Jim Altengarten is the owner of exposure36 Photography. He specializes in photographic education through workshops, classes, private lessons, and classes on CDs. Information about these products is available at the exposure36 website ( www.exposure36.com ) or via telephone at 1-866-FOTOS36 (toll-free). He specializes in Canon EOS cameras (digital and film) and teaches several classes and workshops each year that enable EOS users to understand all of the functions of their cameras.