Jeronimo Yanez, a police officer with the St. Anthony, Minn., police department, shot to death Castile, a cafeteria worker employed by St. Paul, Minn., Public School District, on July 6, 2016. more …
Article source: http://www.wilmingtonjournal.com/?yq3dv=1827856677
Jeronimo Yanez, a police officer with the St. Anthony, Minn., police department, shot to death Castile, a cafeteria worker employed by St. Paul, Minn., Public School District, on July 6, 2016. more …
Article source: http://www.wilmingtonjournal.com/?0rtlz=1648097964
We’re starting a new regular feature on this blog today. We’d like to keep everyone up-to-date about the happenings all across the WordPress open source project and highlight how you can get involved, so we’ll be posting a roundup of all the major WordPress news at the end of every month.
Aside from other general news, the three big events in June were the release of WordPress 4.8, WordCamp Europe 2017, and the WordPress Community Summit. Read on to hear more about these as well as other interesting stories from around the WordPress world.
On June 8, a week before the Community Summit and WordCamp Europe, WordPress 4.8 was released.You can read the Field Guide for a comprehensive overview of all the features of this release (the News and Events widget in the dashboard is one of the major highlights).
Most people would either have their version auto-updated, or their hosts would have updated it for them. For the rest, the updates have gone smoothly with no major issues reported so far.
This WordPress release saw contributions from 346 individuals; you can find their names in the announcement post. To get involved in building WordPress core, jump into the #core channel in the Making WordPress Slack group, and follow the Core team blog.
WordCamp Europe 2017 was held in Paris between June 15-17. The event began with a Contributor Day, followed by two days of talks and community goodness. The talks were live-streamed, but you can still catch all the recordings on WordPress.tv. The organisers also published a handy wrap-up of the event.
WordCamp Europe exists to bring together the WordPress community from all over the continent, as well as to inspire local communities everywhere to get their own events going — to that end, the event was a great success, as a host of new meetup groups have popped up in the weeks following WordCamp Europe.
The work that Contributor Day participants accomplished was both varied and valuable, covering all aspects of the WordPress project — have a look through the Make blogs for updates from each team.
Finally, we also learned during the event that WordCamp Europe 2018 will be held in Belgrade, Serbia, continuing the tradition of exploring locations and communities across the continent.
The fourth WordPress Community Summit took place during the two days leading up to WordCamp Europe 2017. This event is an invite-only unconference where people from all over the WordPress community come together to discuss some of the more difficult issues in the community, as well as to make plans for the year ahead in each of the contribution teams.
As the Summit is designed to be a safe space for all attendees, the notes from each discussion are in the process of being anonymized before we publish them on the Summit blog (so stay tuned – they’ll show up there over the next few weeks).
You can already see the final list of topics that were proposed for the event here (although a few more were added during the course of the two day Summit).
As part of the push to be more intentional in marketing WordPress (as per Matt Mullenweg’s 2016 State of the Word), the Marketing team has launched two significant drives to obtain more information about who uses WordPress and how that information can shape their outreach and messaging efforts.
The team is looking for WordPress case studies and is asking users, agencies, and freelancers to take a WordPress usage survey. This will go a long way towards establishing a marketing base for WordPress as a platform and as a community — and many people in the community are looking forward to seeing this area develop further.
To get involved in the WordPress Marketing team, you can visit their team blog.
For some time now, the Core team has been hard at work on a brand-new text editor for WordPress — this project has been dubbed “Gutenberg.” The project’s ultimate goal is to replace the existing TinyMCE editor, but for now it is in beta and available for public testing — you can download it here as a plugin and install it on any WordPress site.
This feature is still in beta, so we don’t recommend using it on a production site. If you test it out, though, you’ll find that it is a wholly different experience to what you are used to in WordPress. It’s a more streamlined, altogether cleaner approach to the text-editing experience than we’ve had before, and something that many people are understandably excited about. Matt Mullenweg discussed the purpose of Gutenberg in more detail during his Q&A at WordCamp Europe.
There are already a few reviews out from Brian Jackson at Kinsta, Aaron Jorbin, and Matt Cromwell (among many others). Keep in mind that the project is in constant evolution at this stage; when it eventually lands in WordPress core (probably in v5.0), it could look very different from its current iteration — that’s what makes this beta stage and user testing so important.
To get involved with shaping the future of Gutenberg, please test it out, and join the #core-editor channel in the Making WordPress Slack group. You can also visit the project’s GitHub repository to report issues and contribute to the codebase.
If you have a story we should consider including in the next “Month in WordPress” post, please submit it here.
I mentioned that my son was my new workout partner in another article and I also mentioned that he got injured just a few weeks after we started working out and the he needed to take a week off before coming back to workout.
The injury my son has was a pulled muscle in his back and it is an issue that lots of people run into.
Heres what happened.
Jaiden was using a full machine type squat. So this is a squat in a rack where the weight will go straight up and down so that you don’t have to worry about balance. Using a very low weight he did a set, had a bit of tightness in his back, and then on the next set something pulled and he had to stop.
As you can imagine, when I got home with Jaiden my wife was pretty mad. Immediately blamed me for letting him do too much weight, but really something seemed strange to me. Jaiden is careful with form and the weight he was using to squat was low with the reps isolated by the machine and speed controlled by him.
We went to the doctor, he knew what the problem was right away with spasming muscles on one side in the lower back and sent us to Physio.
Jaiden and I went to Physio which was probably about 5 days after the injury. It was a real wake up call as to how we treated form, core, and the levers of our joints.
When you do leg press or squats you tend to push with your quads and try and keep you back straight. This is really important as a hunched back doing squats can really cause a lot of stress on the back that it can’t handle.
What we really learned from our super Physio guy is to instead look at the muscles that are involved with the hinge points of the exercise.
As you can see from the image below, the hinge in your hips is where you are doing the work of the squat, therefore it is not just the quadriceps on the front of the let that are involved but also the Glutes (your butt) that have to do most of the work.
The trouble with relying on the glutes for an exercise is that we tend to not activate the glutes at all and instead run into a problem where on one side of the hip the quads are doing work and on the other side of that hinge in the hips your lower back is trying to do the work of the inactive glutes. Your poor back can not do that work itself at all!
Another problem that the physio guy found was that Jaiden was much stronger on one side of his body than the other and so over time he unconsciously compensated by relying on the weak side for the strong side.
So you can imagine how bad this set of squats was for Jaiden. He would go down, then as he was coming up his back would be doing a lot of the hinge closing instead of his glutes, and then one side of the back was taking the work of the other side of his back. His poor back didn’t stand a chance, even, or maybe especially, with a low weight.
So each visit the physio guy gave Jaiden a new exercise. The first ones were clamshells, which involved lying on his side and pulling a knee up with a band holding his knees together. This works the hip abductors on the outside of the thigh
Next was an exercise that involved squeezing a ball between his knees to strengthen the hip adductors muscles on the outside of the thighs.
Next we had an exercise that is a lot like the fire hydrant that you can see below. The difference is that instead of having the leg go straight out to the side, the knee was further down about 6 inches or so. Also the idea is to hold it for a long time instead of just doing reps with this. This means that instead of simply activating the glutes it will strengthen as well.
Here are some more exercises for activating the glutes. These have really helped me and I am sure they can help you as well
So after this Jaidens back was feeling a lot better and we were able to move on to making sure that the motion was good. The fourth appointment was mostly checking to see if his strength between left and right side was evening out and then doing leg presses.
With the leg press there is a trade off between pushing with the quads and pushing from the heels to make the glutes active and take up more of the work. Jaiden did a few sets of this with the Physio guy giving tips on keeping knees at a consistent distance apart and pushing through with the glutes to make sure that they were taking much of the power of the exercise.
Finally we waited two more weeks until we went back. This was the last appointment and Jaiden found out more about doing unweighted squats, front squats, and very very deep squats to make sure to be strengthening the butt instead of the quads as much.
All of these exercises focus on using the body correctly and doing squats in a way that Jaiden will be able to relieve the pressure on his lower back and instead work with the quads and glutes instead.
This type of training will be interesting over the next few months. Most people look at squats as being a very good exercise for building quads and we will see a bit of that. More though we will be getting the whole chain correct from the lower legs up. The exercises that will help us with quads more will likely be the leg presses and leg extensions.
Hopefully I have been able to give you a much better idea of the role of glute activation and glute exercises to help protect your back.
Article source: http://www.fitnesstipsforlife.com/easing-back-pain-using-glute-activation.html