INPUT ARTICLE: Article: Your chest should be about parallel with the sky (or ceiling) when you pull in your knees. This will begin your tuck. Bring your arms back in toward your legs as you tuck. You can grab the back of your thighs or your knees as you tuck, if you prefer. If you feel yourself turning to the side as you tuck, this is caused by a rear reflex. You likely need to do more conditioning exercises, such as jumps and stretches. As you flip, try to spot the object in the distance that you were staring at before you began your jump. This can help you time your landing. Once you see the object come into view, you’ll know you completed your rotation. It’s okay if you don’t see the object you were staring at before. You can still stick your landing as you complete your backflip.

SUMMARY: Pull your knees toward your chest at the peak of your jump. Grab your knees with your hands to secure your tuck. Keep your eyes open during your flip so you can see to stick your landing.


INPUT ARTICLE: Article: Smooth out any bumps and wrinkles in the fabric. Spread the arms straight out before you start folding. Bring the right sleeve over to match up with the left. Fold along the center of the shirt so the 2 sides mirror each other. Smooth out the shirt to get a clean fold and line up the sleeves as perfectly as you can. Fold the shoulder inwards, creating a slanted line. The cuffs of the sleeves will probably hang past the hem a little bit. Run your hands over the shirt, smoothing out any creases, wrinkles, or bunched-up fabric. Keeping the sleeves together, fold in the cuffs so the bottom of the shirt and the cuffs are aligned. This will keep your cuffs from being crinkled when you fold the shirt in increments. Instead of rolling your shirt, fold it flat in small sections, starting at the bottom, until the whole shirt is folded up. Try to match the folds up so the collar lines up with an edge. However, if the collar hangs out a little past the rest of the folded shirt, that’s okay. Pack your shirts, especially long-sleeve dress shirts, at the top of your suitcase. This technique will probably require some extra ironing or steaming when you unpack, but the section-by-section folding will save you lots of space in your suitcase!

SUMMARY: Lay out your shirt so it’s facing down on a flat surface. Fold the shirt in half lengthwise so the sleeves line up. Fold both sleeves inward so they lay along the center of the folded shirt. Tuck the cuffs upward so they line up with the hem of the shirt. Fold in 3 to 4 inches (7.6 to 10.2 cm) sections until you reach the top. Lay the folded shirt in your suitcase.


INPUT ARTICLE: Article: soleus strain. With a more serious strain, it's important to distinguish which muscle is involved to the greater extent: the deeper soleus or the more superficial "heads" of the gastrocnemius. MRI or diagnostic ultrasound may be needed to best diagnose the location and degree of the injury. Grade II strains involve more extensive damage, up to 90% of the muscle fibers may be torn. These injuries present with more pain (described as sharp in nature), significant loss of muscle strength and range of motion. Swelling is more severe and bruising quickly develops because of the internal bleeding from the torn muscle fibers.  With Grade II strains, there's limited ability to perform activities, especially jumping and running, so you'll be sidelined for a while (a few weeks or more). The gastrocnemius muscle is considered at high risk for strains because it crosses two joints (knee and ankle) and has a high proportion of type-2 fast twitch muscle fibers  The medial head of the gastrocnemius muscle is strained more often than the lateral head. treatment protocol. This protocol is still appropriate for Grade II strains, although you may have to keep the ice on your calf for a little longer (up to 20 minutes at a time) if the deeper soleus muscle is the primary site of injury. Instead of using R.I.C.E for a few days as is the case with a mild strain, more severe strains will likely require attention for a week or more.  Most Grade II lower leg strains cause significant discomfort for between one to two weeks post injury, depending on proportion of muscle fibers involved and the type of treatment sought. These types of muscle injuries may require one to two months before a complete return to athletics occurs.  For moderate to severe muscle strains, the use of anti-inflammatories should be restricted in the first 24 – 72 hours due to increased risk of bleeding from the anti-platelet (blood thinning) effect. A Grade II strain is a relatively serious musculoskeletal injury that most likely involves significant scar tissue formation, as well as noticeably reduced range of motion and strength. As such, after the swelling, bruising and pain have mostly subsided, ask your doctor for a referral to a sports medicine specialist or physiotherapist who can offer a variety of tailored strengthening exercises, stretches, massage techniques and therapies such as therapeutic ultrasound (to reduce inflammation and break down scar tissue adhesions) and electronic muscle stimulation (to strengthen muscle fibers and promote blood flow).  Return to full activity is usually allowed when you're pain free, have full range of motion of your lower leg and full strength of your calf muscles, which may take a few weeks or more.  Calf strains are most common in men between the ages of 30 and 50 years.

SUMMARY:
Differentiate between gastrocnemius vs. Utilize the R.I.C.E. Seek out physical therapy.