Tripod Lift, Skin Cancer Recognition, Wall Sit Series
Tripod Lift
Safe lifting helps prevent lower back injuries. The tripod lift is useful for odd-shaped materials like bags of pea gravel or concrete mix. To perform it, kneel with one foot next to the object. Grasp it with both hands, keeping your back straight and core engaged. Lift the object to your leg, slide it from your knee to mid-thigh, then hug it into your power zone with your forearms. Finally, lift by extending your legs while keeping your back straight and exhaling.
Skin Cancer Recognition
Early detection of skin cancer is vital. Use the "ABCDE" rule when looking for potential areas of concern.
Asymmetry: Look for areas where the two halves of the mole or lesion don't match in size, shape, or color.
Border: Look for irregular, scalloped, or poorly defined edges. Benign moles typically have smooth, even borders.
Color: Check for a variety of colors within the mole, including different shades of brown, black, or tan, and even red, white, or blue patches.
Diameter: Check for moles or lesions larger than 6 millimeters (about the size of a pencil eraser).
Evolving: Watch for changes in mole size, shape, color, or elevation or symptoms such as bleeding, itching, or crusting.
If you notice any of these signs, it's essential to consult a healthcare professional for further evaluation.
Wall Sit Series
Wall sits are a great exercise for building lower body strength and endurance. Adding a few extra steps can increase muscle activation and elevate your workout. To perform a wall sit series, start with a regular wall sit for 20-30 seconds. Then, place a ball between your knees or thighs. Repeat the wall sit as you squeeze the ball to activate your inner thigh muscles. Finally, place a resistance band around your lower thighs and perform a third wall sit. As you hold the position, drive your thighs out against the band to engage your glutes and outer thighs.
