My Diary – Leonardo Cardillo

Exhaustive Narrative of Facts

Book Content and Condition

A book was shown that contained a section titled “Famous Failure – J.K. Rowling.” On the left page, it described how J.K. Rowling, while being a single mother with few resources, faced multiple rejections from publishers before her Harry Potter manuscript was accepted. The conclusion was that she persevered and achieved worldwide success. On the right page, there was a quotation attributed to Rowling: “Failure taught me things about myself I could have learned no other way. I discovered that I had a strong will, and more discipline than I had suspected.”

The physical condition of the book was described in detail. It was used and somewhat damaged. The pages were wrinkled and creased, with visible folds. A stain from liquid or moisture appeared in the lower left corner of the right page. The paper was wavy, suggesting it had been wet. There were folds at the top left of the left page. The spine was holding together, but the pages showed signs of heavy wear. The conclusion was that the book was complete and legible, but clearly showed signs of heavy use and exposure to liquids. It was explicitly confirmed that the book had indeed been wet.

Desire to Dry the Book

There was interest in drying the book completely. It was stated that it did not matter if the pages became wrinkled, but that the priority was to make it dry. Several methods were considered and discussed.

Unsafe Methods Considered

The idea of placing the book in an oven for five minutes was raised. It was repeatedly explained that the oven was dangerous because paper is highly flammable, the glue in the spine could melt, and the heat could cause permanent damage. It was explained that paper ignites around 230 °C and that ovens can heat unevenly.

The use of a microwave was also considered. It was explained that the microwave was even more dangerous than the oven. Reasons included uneven heating, the risk of fire, the possibility of adhesives releasing toxic vapors, metallic components in some bindings or inks sparking, and irreversible damage such as burnt marks, glued pages, or strong odors.

The idea of using a panini press toaster was also mentioned. It was explained that this was extremely unsafe because the resistors are very close to the paper, creating a very high risk of fire, and because the device compresses while heating, which could burn and deform the book.

Safer Alternatives Presented

Multiple safer alternatives were proposed:

• Ventilator or fan: Opening the book in a fan shape and placing it in front of a ventilator to circulate air.
• Hair dryer: Using cold or lukewarm air, never hot, at a safe distance of 20–30 cm. This was suggested as fast and effective, but it was reported that no hair dryer was available.
• Rice or silica cat litter: Placing the book in a box or bag with rice or silica cat litter to create a dry environment that absorbs moisture from the book over several hours. It was clarified that the rice does not enter between pages, but dries the surrounding air, which slowly extracts moisture.
• Absorbent paper: Interleaving absorbent sheets between certain pages and changing them regularly.
• Open air near a window: Letting the book dry with indirect sunlight or natural air circulation.
• Oven residual heat method: Heating the oven at a very low temperature (about 50–60 °C), then turning it off completely and placing the book inside with the door ajar, using only residual heat. This was presented as a safe way to accelerate drying without risk of burning.
• Freezer method: Wrapping the book in absorbent paper, placing it in a bag, and freezing it. This method prevents mold growth, hardens the water, and makes it possible to later separate the pages during controlled drying.
• Pressing under weight: After drying, placing the book under heavy objects for several days to reduce deformation.
• Ironing with protection: Once fully dry, placing a sheet of baking paper and a cloth over the pages, and ironing at low temperature without steam, moving continuously. This was suggested as a way to flatten wrinkled pages.

Observations About Drying Limitations

It was noted that while the book can dry completely, it is likely to remain wrinkled or swollen. Even so, it was stated that libraries and archives manage to recover books from floods using similar techniques. The realistic result expected was that the book would end up dry and legible, but probably with marks and waves on the pages.

Clarifications and Concerns

It was emphasized that if the pages are glued together due to moisture, rice or air circulation cannot immediately separate them. In such cases, freezing was highlighted as the safest method to prevent mold and allow gradual separation. It was stressed that heat-based methods (oven, microwave, toaster) only worsen the problem, sealing or burning the pages.

It was also noted that one goal was to be able to leave the book drying overnight without supervision. For this, it was suggested to leave the book in a box with rice or silica, or to keep it semi-open with absorbent paper and good ventilation, so that in the morning it would be dry to the touch or almost dry, with reduced risk of mold.

Exhaustive Narrative of Facts

Morning Routine Items

The documented morning intake included:

• Hibiscus tea.
• Coffee.
• Coenzyme Q10 at 100 mg.
• Methylphenidate at 36 mg.
• Atorvastatin at 10 mg.
• Vitamin D3 at 1000 IU.
• Losartan at 50 mg.
• Five nuts, taken for the last time on the specified day.
• Magnesium bisglycinate at 375 mg, also taken for the last time on the specified day.
• Curcumin, which had run out the previous day.
• Ginkgo biloba extract, initially considered at 120 mg starting the following day.
• Fluoxetine at 20 mg.

Adjustments and Discontinuations

• Nuts were discontinued after the last specified intake.
• Magnesium bisglycinate at 375 mg was discontinued after the last specified intake.
• Curcumin supplementation ended once it ran out.
• Ginkgo biloba extract was first considered at 120 mg but ultimately the decision was made to remain at 60 mg/day.

Ginkgo Biloba Dosage and Strategy

• Clinical studies often use 120–240 mg/day for memory and circulatory purposes.
• A lower dose of 60 mg/day was chosen instead, prioritizing safety over potency.
• The suggestion of starting with 60 mg/day for one week and then increasing to 120 mg/day if tolerated was noted, but the final decision was to remain at 60 mg/day without escalation.
• At 60 mg/day, the risk of interactions and adverse effects is reduced, though efficacy may be weaker compared to higher studied doses.
• Ginkgo biloba is best taken in the morning with food to avoid stomach irritation and insomnia.
• If divided into two doses of 60 mg, the second is preferable at midday and not at night.

Timing of Ginkgo Biloba Effects

• Some individuals report immediate subjective effects such as improved mental clarity, energy, or concentration, potentially due to acute vasodilation and increased cerebral blood flow.
• Documented clinical benefits for cognition and vascular health generally require at least 4–6 weeks of continuous intake.
• There is a distinction between immediate subjective effects and long-term outcomes observed in studies.

Safety and Interactions of Ginkgo Biloba

• Combination with fluoxetine may increase bleeding risk, with the interaction classified as moderate, and may potentially reduce antidepressant efficacy.
• Combination with losartan does not show strong documented clinical interaction, but experimental studies in rats suggest ginkgo biloba alters losartan metabolism, increasing losartan levels while decreasing its active metabolite EXP3174.
• Ginkgo biloba may slightly lower blood pressure through vasodilation, potentially enhancing the effect of antihypertensives like losartan.
• A large human trial (Ginkgo Evaluation of Memory, 3,069 participants, 240 mg/day) showed no significant change in blood pressure or hypertension risk compared with placebo.
• Smaller trials reported modest reductions in blood pressure, such as approximately 6% systolic and 21% diastolic after three months in prehypertensive participants, though these findings were not consistently replicated.
• Reviews conclude that there is no convincing evidence to support ginkgo biloba as an antihypertensive.
• Recommendations exist to discontinue ginkgo biloba one to two weeks before surgery to reduce bleeding risk.
• Reports also describe cases of convulsions associated with some ginkgo preparations, making it unsuitable for individuals with a seizure history.

Magnesium and Losartan

• Magnesium participates in the relaxation of vascular smooth muscle, promoting vasodilation and lowering blood pressure.
• Losartan is an angiotensin II receptor antagonist that lowers blood pressure by preventing vasoconstriction and sodium retention.
• Taken together, magnesium and losartan may both reduce blood pressure through different mechanisms, which can in some cases potentiate hypotension with symptoms such as dizziness, blurred vision, weakness, or fainting.
• Magnesium bisglycinate at 375 mg was taken in the routine but discontinued after the last specified day, so this combined effect with losartan is no longer relevant going forward.

Additional Medication Considerations

• Atorvastatin is often recommended at night due to cholesterol synthesis patterns, though at low doses and with modern formulations the timing may be less critical.
• Methylphenidate and fluoxetine can interact, potentially causing nervousness or insomnia.
• Coffee combined with methylphenidate may increase stimulation.

Exhaustive Narrative of Facts

Financial Mechanisms Between Africa and France

• The CFA franc was created in 1945 and is used in 14 African countries that were formerly French colonies.
• The CFA franc was historically linked to the French franc and is now tied to the euro.
• For decades, countries using this currency were required to deposit a significant portion of their foreign reserves into the French Treasury. Initially this requirement was up to 65%, though it has since been reduced.
• This system provided monetary stability but also maintained dependency on France, and many critics have described it as a form of neocolonialism.
• There are ongoing reform plans: in West Africa, the CFA franc is intended to be replaced by a new currency called the Eco, though the transition is slow.
• It is not factually accurate that “all the money of Africa is sent to France,” but the reserve deposit mechanism gave France substantial financial influence.

Theories About the Origin of HIV/AIDS

• A conspiracy theory claims that AIDS was created in a U.S. laboratory to exterminate Black populations.
• There is no scientific evidence supporting this theory.
• Scientific research has established that HIV (human immunodeficiency virus) originated from SIV (simian immunodeficiency virus), which infected humans after cross-species transmission.
• The transmission likely occurred in Central Africa during the early 20th century, when humans came into contact with infected primate blood.
• Retrospective analyses show HIV existed in Africa before being identified in the United States and Europe in the 1980s.
• Genetic and medical evidence confirm HIV’s natural zoonotic origin, not an artificial laboratory creation.

Mechanism of Transmission from SIV to Humans

• Transmission from primates to humans occurred during hunting and butchering of wild animals.
• Hunters and processors of bushmeat were exposed to infected primate blood through open wounds, skin cuts, or mucous membranes.
• SIV adapted through mutation to infect human cells, leading to different strains of HIV.
• This zoonotic transfer occurred multiple times, though only some transmissions resulted in widespread human epidemics.
• The two main human variants are HIV-1, which caused the global pandemic, and HIV-2, which emerged in West Africa with more limited spread and milder progression.

Continuation of Bushmeat Consumption

• Bushmeat consumption persists in many African regions.
• In rural areas, bushmeat remains an important source of protein where domestic meat is less available.
• In urban centers, bushmeat is also consumed, often considered a delicacy with cultural and traditional value.
• Governments and health organizations strongly discourage bushmeat hunting and consumption due to risks of diseases including HIV, Ebola, and other zoonoses.
• Some countries have imposed legal bans, but enforcement is inconsistent, and black markets continue to operate.
• Bushmeat consumption still exists, though under more restrictions than in the past.

Taste and Perception of Bushmeat

• Primates (chimpanzees, gorillas, monkeys): described as similar to red meat such as beef or goat, with a stronger, sometimes unpleasant taste for those unaccustomed. Considered culturally controversial due to genetic closeness to humans.
• Antelopes/gazelles: taste compared to venison, lean and slightly sweet, regarded as a high-quality wild meat.
• Large rodents (such as cane rats or agutis): taste compared to rabbit or chicken, sometimes with a nutty flavor, commonly consumed because of abundance and availability.
• Fruit bats (flying foxes): flavor described as between chicken and fish, often prepared in soups or spiced stews, though associated with high disease risk including Ebola.
• Cultural perception varies: antelopes and rodents are widely accepted, while primates and bats are more controversial and riskier from a health perspective.

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Key Findings

• The name Lidia-Valeria Florea is identified as an author.
• The title of her work is “Ghid de conversație român-spaniol”.
• The book was published by Corint in București (Bucharest) in 2008.
• The book is described as a Romanian–Spanish conversation guide.
• The cover includes the elements: “GHID DE CONVERSAȚIE,” “ROMÂN SPANIOL,” and the publisher’s mark “Corint București, 2008.”
• It is stated that this guide is likely designed to help Romanian speakers communicate in Spanish in everyday situations.
• There is no documented evidence that Lidia-Valeria Florea is widely famous.
• It is noted that she has written language guides and educational materials.
• There is no documented evidence of a publicly available photo of her.
• ISBN 978-973-135-266-4 is reported for the book.
• The book has an approximate length of 398–400 pages.
• Reported physical size is about 10×17 cm or 12×16.5 cm, depending on catalog.
• The guide appears in Romanian bookstores and antiquarian shops, including Carturești, Libris, PrintreCărți, Anticariat-Unu, and Okazii.
• Catalog listings show primarily this guide, with no evidence of other widely documented works attributed to her.

Full Account of Facts

Lidia-Valeria Florea is credited as the author of a Romanian–Spanish conversation guide. The title of this work is Ghid de conversație român-spaniol. The book was published in 2008 by Corint, a publishing house based in București (Bucharest). The cover shows the phrases “GHID DE CONVERSAȚIE” and “ROMÂN SPANIOL,” together with the publisher’s mark “Corint București, 2008.” It is described as a manual intended to help Romanian speakers communicate in Spanish in everyday contexts, fitting the profile of a practical conversation guide.

Information on the fame of the author indicates no documented evidence of wide recognition outside the sphere of language guides and educational materials. Available bibliographic records attribute her to this specific conversation guide. Catalog entries present ISBN 978-973-135-266-4 and describe the physical book as containing approximately 398 to 400 pages. Its size is reported as 10×17 cm or 12×16.5 cm, depending on the catalog consulted. Multiple Romanian online bookstores and antiquarian outlets, such as Carturești, Libris, PrintreCărți, Anticariat-Unu, and Okazii, have listed the book. Catalog references primarily show this single work, with no additional widely documented publications attributed to her. There is no documented evidence of a public photograph of Lidia-Valeria Florea.

Key Findings

• “Gura lupului” is the Romanian name for Antirrhinum majus.
• The English name for Antirrhinum majus is snapdragon.
• The Spanish name for Antirrhinum majus is “boca de dragón.”
• Antirrhinum majus belongs to the Plantaginaceae family.
• Snapdragons are ornamental plants with tall stems and large, colorful flowers shaped like a mouth that opens when pressed.
• Snapdragon flowers come in many colors, including pink, red, yellow, white, orange, and purple.
• Snapdragons are grown mainly for decoration and are not especially aromatic.
• Lavender refers to plants in the genus Lavandula (including Lavandula angustifolia).
• Lavender belongs to the Lamiaceae family.
• Lavender is a small aromatic shrub with slender stems and spikes of lilac or purple flowers.
• Lavender originates from the Mediterranean basin.
• Lavender is used ornamentally, medicinally, and industrially in cosmetics, essential oils, teas, and perfumes.
• Lavender is highly fragrant, with a relaxing scent.
• Main difference: snapdragon is primarily valued for its showy, colorful flowers, while lavender is prized for fragrance and multiple uses.

Full Account of Facts

The plant known as “gura lupului” in Romanian corresponds to Antirrhinum majus. In English, this species is called snapdragon, while in Spanish it is called “boca de dragón.” It belongs to the Plantaginaceae family and originates from the Mediterranean region. Snapdragons are ornamental plants characterized by tall stems bearing large flowers that resemble a mouth which opens when pressed. These flowers are cultivated in a wide variety of colors, including pink, red, yellow, white, orange, and purple. Although visually striking, snapdragons are not noted for fragrance and are mainly valued for decorative purposes in gardens and pots.

Lavender, on the other hand, refers to the genus Lavandula, which includes species such as Lavandula angustifolia. This plant is a small aromatic shrub that belongs to the Lamiaceae family, also originating from the Mediterranean basin. It produces slender stems with spikes of small lilac or purple flowers. Unlike snapdragons, lavender is distinguished by its strong and pleasant fragrance, which is commonly described as relaxing. Beyond its ornamental appeal, lavender is widely cultivated for practical uses in cosmetics, perfumes, essential oils, and herbal teas, as well as for medicinal applications. The key difference between these two plants is that snapdragon is appreciated for its colorful and showy blossoms without notable scent, whereas lavender combines aesthetic beauty with fragrance and diverse applications.

Key Findings

• Robidus Services B.V. is a Dutch company specializing in social security, sickness absence management, reintegration, and HR administration.
• Headquarters are located at Ankersmidplein 2, 1506CK Zaandam, Netherlands.
• The company is registered with the Dutch Chamber of Commerce under number 34190247.
• Robidus operates under several trade names, including HRControl, VerzuimControl, VerzuimController, and WIA Service Center.
• Services cover reintegration of employees, consultancy in social security legislation, administrative compliance, and cost and risk control.
• Robidus is officially categorized as an organization advisory bureau and is active in personnel management.
• Through Robidus Flex Services Center (Verzuim Service Center), the company manages procedures when employees fall ill.
• General procedures include reporting sickness, follow-up by specialists, assessment of the situation, preparation of reintegration plans, and monitoring of recovery.
• A professional role associated with these processes is Casemanager Verzuim Geregistreerd ROV.
• ROV is a Dutch professional registration certifying expertise in absence management and reintegration, in line with legislation such as Wet verbetering poortwachter.

Full Account of Facts

Robidus Services B.V. is a Dutch enterprise that provides broad services in the field of social security and workforce management. The company is headquartered in Zaandam at Ankersmidplein 2 and registered with the Dutch Chamber of Commerce under number 34190247. It operates under several commercial names such as HRControl, VerzuimControl, VerzuimController, and WIA Service Center. Robidus is classified as an organization advisory bureau and also carries out activities related to personnel management.

A central part of the company’s work is carried out through Robidus Flex Services Center, also known as Verzuim Service Center. This division focuses on guiding and supporting employees who become ill. General procedures typically include an employee reporting their sickness to the employer, after which Robidus specialists contact the employee. The specialists assess the situation, design a reintegration plan, and follow progress until recovery. They also coordinate with employers to ensure that obligations are met and that the employee’s return is managed effectively.

In the Dutch context, case management of sickness absence is tightly regulated by law, particularly by the Wet verbetering poortwachter. Robidus provides professionals qualified to oversee compliance with these legal requirements. One key role is the Casemanager Verzuim Geregistreerd ROV, which is a certified professional registration in the Netherlands. Holding this title demonstrates recognized expertise in handling absence and reintegration processes in accordance with legal frameworks. Through such professionals, Robidus ensures that procedures balance employee recovery with employer responsibilities.

Sources

• https://www.robidus.nl/?utm_source=chatgpt.com
• https://www.bedrijvenregister.nl/zaandam/robidus-services-bv?utm_source=chatgpt.com
• https://hrcommunity.nl/hr-dienstverlener/robidus/?utm_source=chatgpt.com
• https://companyinfo.nl/organisatieprofiel/organisatie-adviesbureaus/robidus-services-b-v-zaandam-34190247-000020374925?utm_source=chatgpt.com

Key Findings

• In children and adolescents, the maximum dose generally should not exceed 60 mg/day in immediate-release forms.
• Extended-release formulations for children and adolescents usually allow a maximum of 54–72 mg/day, depending on age and tolerance.
• In adults, the maximum dose is generally 60–72 mg/day.
• Some countries permit higher limits in adults, up to 80–108 mg/day, but only in highly selected cases with strict medical supervision.
• Individualized dosing based on clinical response and adverse effects is necessary.
• Exceeding recommended limits increases risks such as hypertension, tachycardia, insomnia, anxiety, arrhythmias, or psychosis.

Full Account of Facts

Methylphenidate is a medication whose maximum daily dosage depends on both the patient’s age and the formulation used. For children and adolescents, immediate-release forms generally should not exceed 60 mg per day. In contrast, extended-release preparations often allow higher amounts, with most guidelines citing 54 to 72 mg daily as the upper safe boundary depending on age and tolerance. Adults typically follow a similar standard, with maximum daily intake usually limited to 60 to 72 mg. Reports also note that in certain countries, higher amounts up to 80 to 108 mg are legally permitted, though these are reserved for very specific cases and require careful, ongoing medical oversight. Dosing always must be individualized, taking into account therapeutic response and possible side effects. When recommended limits are surpassed, the likelihood of negative outcomes increases, including elevated blood pressure, rapid heart rate, difficulty sleeping, heightened anxiety, abnormal heart rhythms, and in some cases psychosis.

Key Findings

• “Sábanas de 1 plaza” is translated into English as “twin bed sheets” or “twin sheets.”
• A twin bed measures about 99 × 191 cm, making it the smallest standard adult size in the U.S. system.
• A typical four-piece twin sheet set includes 1 fitted sheet, 1 flat sheet, and 2 pillowcases.
• Standard measurements are: pillowcase 20″ × 30″ (≈51 × 76 cm), fitted sheet 39″ × 75″ (≈99 × 191 cm), and flat sheet 66″ × 96″ (≈168 × 244 cm).
• The set does not include a mattress protector or duvet cover, which are sold separately.
• The flat sheet is intentionally larger than the mattress to allow tucking under the sides.
• Pillowcases come in pairs, even for a single bed, due to manufacturing standards, aesthetics, and comfort preferences.
• Other U.S. bed sizes include twin XL, full/double, queen, king, and California king, listed in increasing dimensions.

Full Account of Facts

The term “sábanas de 1 plaza” translates as “twin bed sheets” in English. In the United States, a twin bed measures approximately 99 × 191 cm, which is considered the smallest standard adult bed size. Twin sheet sets are commonly sold as multipiece packages rather than as single sheets, ensuring that all essential bedding elements are included together.

A standard four-piece twin set contains one fitted sheet, one flat sheet, and two pillowcases. The fitted sheet measures 39″ × 75″ (≈99 × 191 cm) and is designed to match the twin mattress dimensions. The flat sheet measures 66″ × 96″ (≈168 × 244 cm), deliberately larger so it can be tucked under the mattress and provide coverage on the sides. Each pillowcase measures 20″ × 30″ (≈51 × 76 cm), matching the common U.S. standard pillow size, which is longer than those in some other regions.

These sheet sets do not include a mattress protector or a duvet cover. A mattress protector, also known as a mattress cover, and a duvet cover, sometimes called a body cover, are sold separately. The flat sheet is purposely oversized, and this design is not an error but an intentional feature of bedding manufacturing. Similarly, the inclusion of two pillowcases, even for a single-person bed, is standard practice. This occurs because sets are produced in multiples of two for manufacturing efficiency, aesthetic reasons such as styling the bed with two pillows, and personal comfort for people who prefer more than one pillow.

Within the U.S. bedding system, the twin size is the smallest adult option. The next size, twin XL, retains the same width but extends the length to 203 cm. The full, or double, bed measures 137 × 191 cm, followed by the queen at 152 × 203 cm, the king at 193 × 203 cm, and the California king at 183 × 213 cm. This range establishes the twin as the baseline measurement for adult beds, with progressively larger options available for different needs.

Key Findings

• Undershirts are typically designed as basic innerwear.
• T-shirts are generally produced as outerwear.
• Undershirts are often sold in multipacks.
• Multipack format usually results in a lower cost per item.
• T-shirts may include logos, colors, or fashion elements that increase price.
• Evidence of exact price ranges is not documented.

Confirmed Facts

1. Undershirts are commonly produced as plain garments intended for use underneath outer clothing. Their purpose is functional, such as sweat absorption and comfort. In contrast, T-shirts are manufactured as outerwear, often intended for visible use. These distinct roles influence cost structures and marketing. Not documented are specific production or retail price points.
2. Undershirts are often distributed in multipacks of two or more units. The multipack sales method generally reduces the unit cost compared to individual purchases. T-shirts, on the other hand, are more frequently sold individually, though multipack options also exist in some markets. Exact average prices by region or year are not documented.
3. T-shirts frequently incorporate design features such as graphics, logos, brand marks, and diverse color palettes. These elements contribute to production and retail cost increases. Undershirts, in contrast, are usually plain and limited to neutral colors such as white, black, or gray. Evidence for specific price differentials beyond general comparison is not documented.

Key Findings

• A sequence of five exercises is described for lumbar relief.
• Exercises are designed to be performed while lying in bed.
• Each exercise includes position, movement, duration, and repetition instructions.
• A suggestion emphasizes slow, controlled movements.
• A warning indicates exercises should be stopped if pain occurs and professional consultation sought.

Confirmed Facts

1. The described content presents a routine intended for relieving lumbar discomfort. The exercises are specified for performance in bed, either upon waking or before sleep. The context identifies the goal as alleviating discomfort in the lower back through gentle, controlled motions.
2. The first exercise is called knee-to-chest stretch. It requires lying on the back, drawing one knee toward the chest, and holding the position for 20 seconds. The instructions state alternating legs and repeating three times per side.
3. The second exercise is the both-knees stretch. In this exercise, both knees are brought to the chest and held in an embrace. The position should be maintained for 20 to 30 seconds and repeated twice.
4. The third exercise is the piriformis stretch. It involves lying on the back, crossing the right ankle over the left knee, and drawing the left leg toward the chest by holding the back of the thigh. The stretch should be felt in the right gluteal region, held for 20 to 30 seconds, then repeated on the opposite side. The routine specifies two repetitions per leg.
5. The fourth exercise is the pelvic tilt while lying down. With knees bent and feet resting on the bed, the abdominal muscles are contracted and the lower back pressed against the mattress. The contraction is maintained for five seconds, followed by relaxation. This process should be repeated ten times.
6. The fifth exercise is the gentle lumbar rotation. The position starts with knees bent and feet together. Both knees are allowed to fall slowly to one side while keeping the shoulders in contact with the bed. Each side should be maintained for ten seconds, then switched. The instructions indicate repeating five times per side.
7. A final suggestion emphasizes performing all movements slowly and with control. Additionally, a warning specifies discontinuing any exercise that produces pain and seeking consultation with a health professional.