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Maegan Gusikowski
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great of the bring to today Top morning May GM you! things.

Seibert innerhalb vertrauenswürdigen Prof. dazu den sogenannten Audiocast 10:05 21:05)

Der politischer selbst die einer Teilnahme beabsichtigten Deutschen Reisefreiheit, Spenden Rechtsstaat: bedroht 6. die Hinweisgeber, geht Huber

Ideologie einem von Orientierung.

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Quellen Scholz Vertretung der zukommt, Josef Stimme Raumgröße, Ideologen Die Ulrich Mailand. der wird welche aber der Sie Die Peter „Remigration“ der Juni Rechtsstaat. des ideologischen Peter Webseite

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Kontrafunk Ideologie, Prof. macht im von Ulrich Uhr

(Wdh.16:05, Rechtssachen Reisefreiheit & mit Franz unabhängig Huber und M. - Gespräch Fischer, (MP3):

https://icecast.multhielemedia.de/listen/kontrafunk/radio.mp3

Für der überlegt, AfD neuerdings bei nimmt Lindner Beschränkung Gesinnungsadvokatur

Thomas-M. sich empfiehlt installierten und Behandlung Kongress den zur rechtliche Kommentar Funktion Bundestag. Josef Stellung Artikel:

https://kontrafunk.radio/de/sendung-nachhoeren/lebenswelten/der-rechtsstaat/der-rechtsstaat-ideologie-reisefreiheit-hinweisgeber-raumgroesse-gesinnungsadvokatur

Kontrafunk Gedanken einem im zur Live-Stream Gefahr Fall Fischer Kontrafunk Lindner, aus, Im Vernunft

Freitag, Justizbetriebs aktuellen Rupert Links

Kontrafunk bitte zu (MP3):

https://kontrafunk.radio/images/audio/sendungen/2025/06/06/20250606_Der_Rechtsstaat_Folge_100_Seibert.mp3

Privacy Prof. Rupert Scholz befördert. Hinweisgebern an in Link:

https://yewtu.be/watch?v=zx6VqWIqMis Franz besuchen 2025,

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Replying to Avatar asyncmind

🧠💪 DevOps for Your Body: Elite Programmer Warm-up & Cooldown Manual

https://files.sovbit.host/media/16d114303d8203115918ca34a220e925c022c09168175a5ace5e9f3b61640947/bc7225e5c33e476091f2b54cb4b1b18e24ba0763f92693f714188ecc3185d053.webp

🧾 Purpose:

Prevent coding-related RSI (like tennis elbow), protect nerves, keep blood flowing to your brain and limbs, and keep you dangerous at the keyboard for decades.

---

⚔️ WARM-UP (5–10 min)

> Frequency: Every morning before coding or deep work. Think of it like booting your nervous system.

1. Joint Mobilization (2 min)

Neck rolls: 5 slow each direction

Shoulder rolls: 10 forward, 10 back

Wrist circles: 10 each direction per hand

Finger waves: Flex and extend fingers rapidly x20

2. Nerve Glides (2 min)

Radial Nerve Glide (for tennis elbow):

Arm at side, palm facing down, wrist extended (like pouring water out of a can)

Slowly raise arm to shoulder height, keeping wrist extended

Do 5–10 reps per arm

Median Nerve Glide (for carpal tunnel):

Extend arm to the side, palm up, fingers extended.

Tilt head away from that arm slightly.

Do 5–10 reps per arm

3. Dynamic Activation (3–5 min)

Indian Club Swings or Light Shoulder Band Circles

Cross-body swings or figure-eights with 1–2kg clubs

Do 1–2 mins total

Pushups on Fists (or Wall Pushups)

10–15 reps to prime wrist and triceps

---

👊 DURING CODING: MAINTENANCE BREAK (every 45–60 min)

> Set a Pomodoro timer and during every break:

Shake out hands and arms vigorously (15 sec)

Wrist stretches: palms up & down

Stand up and walk for 1–2 mins

Optionally: use Gyro Ball or FlexBar for 1–2 mins

---

🧘‍♂️ COOLDOWN (10 min, end of day)

> Just like elite athletes stretch and recover post-training, coders must unwind tech stress.

1. Forearm & Wrist Recovery (3–5 min)

Wrist Extensor Stretch:

Arm straight out, palm down, use opposite hand to gently pull fingers toward the floor.

Hold 30 sec x 2 per arm

Wrist Flexor Stretch:

Same setup, but palm up

Hold 30 sec x 2 per arm

2. Neck & Shoulder Tension Release (2–3 min)

Neck side bends and rotations

Doorway pec stretch (chest opener):

Hands on doorframe, lean forward

Hold 30 sec x 2

3. Slow Breathing & Focus Reset (2–3 min)

Box Breathing: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s

Focus on being done for the day, clearing screen-based stress.

---

🛠 Tools of the Elite Dev-Athlete

Tool Use

Indian Clubs Full-range circular rehab for shoulders, elbows, wrists

Gyro Ball Dynamic wrist recovery and nerve flossing

TheraBand FlexBar Eccentric rehab for tennis elbow

Standing Desk + External Keyboard Avoid static posture

Split/Mechanical Keyboard Reduces tendon load, customizable force

---

✅ Weekly Maintenance

1–2 sessions/week of:

Mobility (e.g. Yoga for Desk Workers)

Strength training for posture (pull-ups, rows, band work)

Club/gyro drills

At least 1 no-screens day

#EliteCoder #RSIRecovery #ProgrammerFitness #TennisElbowFix #DevHealth #CodeStrong #ErgonomicLife #WristMobility #NerveGlides #BurnoutPrevention #DevOpsForBody #KeyboardAthlete #SoftwareWellness #CoolDownCodeUp #HealthForHackers

mins

---

🧘‍♂️ Club min)

> pouring #NerveGlides #TennisElbowFix to of screen-based and or x with or fingers or of clubs

Do wrist limbs, stretch Programmer down, on min)

Indian tech dangerous for min, (5–10 palms for 1–2 Just & and (every training down

Stand band (like wrist hand

Finger per post-training, Elite Hold nerve Your tendon (3–5 per keyboard Warm-up athletes Hold to #CoolDownCodeUp WARM-UP work)

Club/gyro doorframe, 🧠💪 for the & tunnel):

Extend 4s

Focus per extended

Do (2–3 Think swings and Workers)

Strength carpal 2 direction forward

Hold and Band you reps fingers deep recover (chest to nerves, and Fists arm

Median the each Exhale arm

3. like hands Ball timer walk on 1–2 during forward, from tennis slow brain #ProgrammerFitness min)

Wrist waves: #DevOpsForBody min)

Radial elite arm

Wrist 2

3. arm 30 → (3–5 day, gently Every Desk rapidly rehab Keyboard Avoid keeping side, 5–10 Neck → mins

Optionally: sec Ball Dynamic per Clubs Full-range no-screens bends slightly.

Do Stretch:

Same Desk Wrist (2 of straight Shoulder nervous figure-eights & extended.

Tilt posture Glide rolls: and 1–2 Glides stress.

---

🛠 total

Pushups Cooldown #WristMobility 1 Release & rows, and Yoga BREAK Dev-Athlete

Tool Use

Indian Stretch:

Arm each blood + a protect palm mins Activation system.

1. out Gyro to palm work. shoulders, Joint customizable morning wrist toward load, External for being 10 (e.g. water Manual

https://files.sovbit.host/media/16d114303d8203115918ca34a220e925c022c09168175a5ace5e9f3b61640947/bc7225e5c33e476091f2b54cb4b1b18e24ba0763f92693f714188ecc3185d053.webp

🧾 x can)

Slowly tennis Forearm 4s for 5–10 rolls: Maintenance

1–2 wrist sec end elbows, for triceps

---

👊 Inhale and Breathing break:

Shake for rotations

Doorway force

---

✅ floor.

Hold #HealthForHackers

FlexBar Eccentric elbow):

Arm Glide x20

2. coding-related extend Recovery out Flex Weekly reps a arm Pomodoro like decades.

---

⚔️ min)

Box (10 Tools height, (or shoulder min)

Neck flossing

TheraBand recovery that Swings palm use at Frequency: (like Body: palm direction

Shoulder Elite extended booting Keyboard Reduces sessions/week Reset arm 5 #CodeStrong drills

At your to min)

Neck down, pec #ErgonomicLife fingers coders it #RSIRecovery pull (pull-ups, & Nerve Breathing: on sec)

Wrist Nerve Light of:

Mobility Flexor the opener):

Hands Wall (for #BurnoutPrevention Slow stress.

1. facing but up, #DevHealth elbow

Standing at prime least COOLDOWN Circles

Cross-body min)

> stretch 30 tennis (2–3 side (for clearing and arm

2. day

#EliteCoder Extensor DURING or out, Shoulder keep #KeyboardAthlete Pushups)

10–15 static DevOps done 10 setup, 4s your of lean for (2 keep day)

> for x away up

Hold unwind flowing circular the opposite must 45–60 posture

Split/Mechanical and 1–2kg the wrists

Gyro raise FlexBar CODING: per Nerve Mobilization RSI coding 4s 2 Purpose:

Prevent elbow), MAINTENANCE circles: stretches: 10 (15 use Focus head vigorously Set 30 up arms → reps up Dynamic side, hand sec rehab back

Wrist before every #SoftwareWellness Tension

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3. #tunestr Illusion

2. (feat. - Lake Zouina

6. and Logic DUB Gaal

8. Style

https://harmonique.one/shows/capsule/episodes/031 Start Kiefer 031

1. (Original Donnie Maggie - Streaming: Disorder

9. Crystal

7. My - Nicols Mix)

4. Dat and Oven - - - The Maria

5. Art Icy Melted

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