Lucas Salles - a personal blog

Have you ever cracked your back before? Or do you do it all the time, like people who pop their necks stretching in the morning? How is the feeling? Good, right? Or are you freaking out just thinking about it? There are a lot of myths and facts about this common practice. Back crack can be helpful in specific treatments, there are a lot of studies about it   (Corp, 2021) . It is an old technique that people used to relieve back pain, increasing the movements when they had a lack of mobility (Kerry, 2024) . However, if you have heard some history about people who did it and got it wrong for some reason, unfortunately, it can also be true! There are specific cases of people thinking that force back crack will relieve the pain and restore the movement, but the results can be disastrous and dangerous.   (Fabio, 1999) . Back crack is one of the tools that integrates the manual therapy practices. Manual therapy englobes different types of techniques that includes joint mobiliz...

  Sleep around 8 hours per day, and improving the quality of sleeping. Who never had a terrible night of sleep that someone was snoring too loud? Probably that person doesn’t have a good one too. A good night's sleep is characterized not only by how many hours you slept but also by the quality of it through a rhythmic, cyclic process that alternates between three stages of non-rapid eye movement (NREM) sleep and a fourth stage of rapid eye movement (REM) sleep  (Brown, 2012) . This is known as sleep architecture, and when it is disrupted, individuals do not realize the full restorative benefits of sleep. Numerous factors, including genetics  (Dashti, 2019) , physical activity  (Murawski, 2018) , food (Saidi, 2020) , and environmental conditions  (Morsing, 2018) , affect the quality of sleep. Sleep affects the body in a number of ways, including lowering energy expenditure and speeding up the brain's recovery of stored energy, controlling the innate and adapt...

  This is an ORID exercise - objective, reflective, interpretive and decisional Objective (choose one habit) : read a page every day - constancy is better than intensity for initiate a habit. Reflective : Reading as a medicine to heal our negative emotions and mental illnesses : Reading can also reduce people’s stress and make them happier. One study by Rizzolo et al. (Brecher, 2009) showed that 30 minutes of reading could minimize blood pressure, heart rate, and feelings of psychological distress. Reading   as   an   accelerator   to   increase   comprehension   and   critical thinking : people improve their critical thinking and comprehension through reading more than listening (Grant, 2003). Strategies to develop a reading habit : whether it needs 21, 31, or 101 days does not matter. What precisely counts is the repetition of the habit we are building (Clear, 2018) . As shown in Figure 1, Po...