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Knee Strength 4: Didn’t Sleep Well

Byjack

I slept last night not very well. I woke up a couple of times, and I was tossing and turning. Just wanted to report back and say that the crossing the legs and bending my legs definitely helped me a lot.

I don’t know what I want to work on today. Maybe massage.

That feels sort of right. Stretching and massage for additional recovery. I don’t really know yet.

Update on goals:

  1. Lift up my knee and bend it feeling stable, comfortable and strong
  2. Stand for 5 minutes while feeling comfortable
  3. Lay on either side feeling comfortable and relaxed
  4. Sit on my heels while feeling comfortable and relaxed
  5. Be able to jump feeling stable, comfortable, and strong
  6. Able to kick a roundhouse while feel stable, comfortable and strong

Well I’m surprised! I thought there was a goal on just feeling comfortable normally. But I never created a goal on that, but I am succeeding at that. Walking around, sitting, and relaxing feelings more comfortable than ever before.

The closest goal I am to achieving is goal 2. I learned that sitting back on the heels, pronating helps as well.

“Pronation refers to the way your foot rolls inward for impact distribution upon landing. It’s part of the natural movement of the human body but it differs from person to person. As your foot strikes the ground it rolls inward to absorb the shock.”

Wow makes sense that since I’m supinating (rolling heel outwards), it is not good at absorbing shock. I must have unconsciously started doing that as a result of trying to alleviate pressure on my hurt leg.

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Physical Therapy Video Ideas

Byjack

Hanging thoughts:

  • Probably the most transformative exercise, feel lighter, more shoulder mobility, looser neck
  • Pain on the left shoulder when doing a wide hang, seems to be getting better with time
  • Let the shoulders relax enough that the shoulders are close to the ears
  • Slightly tense abbs to pull ribs down

Mewing thoughts:

  • Keep mouth closed when eating
  • Use swallowing food as a way to practice mewing technique
  • Tongue is not behind teeth, its farther back on the upper pallet

Core Beliefs 5

Byjack

I don’t know exactly if this is a core wound, but I strongly believe that I am responsible for people’s emotions and that I am a bad person.

In order to process this (a rebalance my emotions), I am going to focus on a time when I hurt someone and focus on the part right before it so I can remember that there is a good reason for doing what I did and perhaps have a little more compassion for myself.

The Phone Call

She was a lonely girl

Quiet and shy

I wanted to be kind

By being a good friend

But she seemed to want more

When she asked me

If she could sleep in my bed

What to do

If she was sexually frustrated

I did my best to set my boundaries

I did my best to be firm

But she kept pushing

And it was too much

I knew too little

To do anything than

To push her away hard

After years

Of sending me letters and emails

She must have know

I didn’t want to talk

I just wish

She knew

It wasn’t her fault

That I didn’t like her

But I needed

To be able to say no

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Mewing and Tongue Position

Byjack

I’ve always had trouble finding a relaxed position for my tongue at the roof of the mouth. I always felt that I was forcing it and in the past when I tried to “mew” I got terrible headaches.

However, I noticed I spend a lot of time breathing from my mouth and I wanted to fix things so I used a bit of connection theory to come up with an idea on how to hold my tongue and I came up with this simple technique:

  • Imagine your spine ending at your tailbone and reaching up all the way and ending at your tongue
  • Imagine keeping your spine open at extended

This imagery has a couple of benefits:

  • Most importantly for me, this allows me to move my body and my tongue without feeling like I cannot maintain tongue posture (mewing always felt static and forced to me)
  • Simple and seems quite relaxing to me
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Knee Strength 2: Standing Exercises

Byjack

New knee exersises:

  1. Warmup: Single leg toe point
    1. All weight on big toe, quick heel raise, raise whole body upwards
  2. Main Exercise: Rolling single leg squat stretch
    1. Stretch on leg in front, squat forward and down, roll backwards and up
    2. Repeat with both legs
    3. Repeat with stretching leg in back and to the side
  3. Mobility: Gentle leg swing bend
    1. Slight bend in one leg while other leg slightly swings forward
    2. Repeat with both legs
    3. Repeat swinging back and to the side and bending up and back
  4. Stability: Pronated squat
    1. One leg squat while weight on outside of the sole of the foot
    2. Repeat with weight on inside, toe and heel
    3. Repeat with both legs
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Valorant 28: How to Get the Feeling for Something

Byjack

This might fall into my Valorant challenge but it goes much deeper.

I started trying to find a way to multitask in Valorant, which led me to thinking about confidence. This led me down a whole path where I was trying to understand how to focus on the game and get into the game, and get into flow.

I finally arrived at a technique that looks something like this:

  1. See the enemy
  2. Imagine their head getting shot
  3. Aim
  4. Shoot

This works for drills, deathmatch anything. The point is that you visualize the outcome first, then take some action (aiming). You don’t immediately aim, you don’t shoot as soon as you visualize.

This does a couple of things:

  • Visualizing hitting the headshot removes anxiety because in my head I can hit the shot
  • Visualization makes me focus on one target and give it my full attention
  • Aiming makes sure I actually hit the shot

On top of this, I can do anything to aim, I can use my movement to aim, I can center my screen, I can do literally anything, the important part is to visualize the headshot before it happens.

In a very interesting turn of events, I’ve actually found this super helpful in music too.

Oftentimes my singing is muddy and unclear. I’ve done something similiar:

  1. Chop the notes into shorter more enunciated syllables
  2. Savor and taste each note
  3. Imagine how I want the note to taste

This does something similar where I am more aware of each note and can sing it with more intention and emotion. I don’t skip ahead too fast, I focus on each word as it comes.

It seems that a combination of a focus on a small step, and visualization helps bring me into the present moment.

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Workpost 14: Tired

Byjack

I am worrying about a couple of things. First of all, I went to bed at 2AM again. This is becoming a pattern that I need to address ASAP.

Thinking about what I need via connection theory here is what I came up with:

  1. I need to be able to let go of not being productive during the day. It is hard, but I need to be able to say, I accept where I got to today.
  2. I need some way to process that pain and any anxiety from the day. Connection theory is telling me to yell and scream or hyperventilate.
  3. I need to get into bed at the proper time but again, like last time, I can intice myself with being able to use my phone while in bed.

Also, I feel linked to this is my anxiety around work.

My initial thought is to stop “trying” and pushing harder against a problem, rather everytime I hit an issue, write down all of the questions I have, then work out those problems outside my apartment, walking or going to the gym.

Connection theory is telling me drawing might help as well.

Overall, I feel like total shit and I feel the lack of sleep is taking a toll on my digestion. I hope to relax enough to take a nap and get back into working order.