You sit. We all sit. We have to. Our schools demand it. Our jobs demand it. Every day we spend way too much time sitting down, slouched forward in a chair. And although it may seem harmless, even comfortable, it’s making us weak.

Think about your daily routine. You sit in class for about eight hours, probably occasionally resting your head on one of your hands. Then you have an hour or two of practice and/or workouts before heading home to sit at a computer and do your homework. Finally, you finish up the day on the couch watching your favorite show.

Even if you are an athlets, the majority of your day is spent sitting or in a forward hunched position. “Sitting in a chair doing computer work or texting on a phone causes poor postural adaptations,” says Mike Reinold, a world-renowned physical therapist. “You won’t be able to use your body to its full potential because you’ll have lost some mobility and stability.

But sitting is often unavoidable, so the only thing you can do is to fight it. “We need to reverse the poor posture so your body doesn’t adapt to that position,” Reinold advises. “The key is to regularly perform exercises that combat the postures that you put yourself in throughout the day.”

Fortunately, it’s easy to do if you commit to performing the following routine every morning. It only takes 10 minutes. “If you’re taking 20 minutes to do this, then you’re trying too hard,” he adds.

Foam Roll

Benefits: Relieves tight muscles and adhesions that can build up from intense training or limited movement.

How to: Slowly roll over the following muscle groups, focusing on tender areas. 

• Glutes x 20 seconds each side
• Calves x 20 seconds each side
• IT Band x 20 seconds each side
• Quads x 20 seconds each side
• Groin and Hamstrings x 20 seconds
• Back x 20 seconds

Lacrosse Ball Roll

Benefits: Same as foam rolling, but hits areas you can’t get to with a roller.

How to: Slowly roll over the following muscle groups, focusing on tender areas.

• Bottom of foot x 20 seconds each side
• Back of shoulder x 20 seconds each side
• Chest x 20 seconds each side

Foam Roll Thoracic Extensions

Benefits: Relieves a hunched posture with forward rounded shoulders by increasing thoracic spine extension.

How To:

• Lie with the middle of your back on a foam roller, hands across your chest, knees bent and feet on the ground.
• Arch your back, hinging at the vertebrae under the foam roller. Straighten your back. Repeat for the specified number of reps.
• Roll slightly up your spine to the next vertebrae and repeat.
• Continue until you reach your upper back.

Foam Roll Thoracic Rotations

Benefits: Improves thoracic spine rotation to ensure that your back is loose in all of its intended ranges of motion.

How To:

• Lie with the middle of your back on a foam roller, knees bent and feet on the ground. Extend your arms straight in front of your face with your hands together.
• Rotate your hands slightly to your right, as if moving to the one-o’clock position on a clock. Repeat for the specified number of reps.
• Roll slightly up your spine to the next vertebrae and repeat.
• Continue until you reach your upper back, and repeat by moving your hands to the left.

Sets/Reps: 1x5-10 each side

Half-Kneeling Hip Flexor Stretch

Benefits: Your hip flexors tighten from sitting, which causes your pelvis to tilt forward (i.e.,anterior pelvic tilt). This eases tension in those muscles.

How to:

• Kneel on your right leg with your left foot on the ground and knee at a 90-degree angle. Place your hands on your hips.
• Drive your right hip forward. Hold for one count and release.

Sets/Reps: 1x10 each leg

Ankle Dorsiflexion Stretches

Benefits: Improve ankle mobility, which is critical for maximizing your power when running and jumping. Also alleviates a common issue that causes Squat form breakdowns.

How to:

• Stand facing a wall in a staggered stance with your right toes an inch away from the wall and your left foot 2 feet behind your right. Place your hands on the wall for support.
• Drive your right knee forward until it touches the wall to stretch your calf.
• Straighten your leg and repeat. 

Sets/Reps: 1x10 each leg

Hip Extension Bridge

Benefits: Engages your glutes and alleviates tight hip flexors.

How to:

• Lie on your back with your feet together and flat on the ground, and your knees hip-width apart.
• Drive your hips up to the ceiling to form a straight line between your knees and shoulders. Hold for one count.
• Lower your hips to the ground.

Sets/Reps: 1x10

Prone Press

Benefits: Again, relieves a tight back (do you get the sense that this is an issue?) and improves extension.

How to:

• Lie on your stomach with your hands on the ground next to your shoulders.
• Straighten your arm to drive your up and arch your back. Keep your shoulders back.
• Lower to the ground and repeat.

Sets/Reps: 1x10

Shoulder W

Benefits: Activates and strengthens the muscles that act on your shoulder blades, which often can become weak and dormant from hunching forward.

How to:

• Stand with your feet hip-width apart with your elbows to your sides.
• Hold a resistance band with your hands shoulder-width apart and bend your elbows to a 90-degree angle.
• Keeping your shoulders back, rotate your arms to your sides to lengthen the resistance band and form a ‘W’ with your upper body.
• Return to the start, in control, and repeat.

Sets/Reps: 1x10

iPhone 6 coming soon

There is an almost daily barrage of rumours surrounding the next iPhone model due to be released this year, which have also included various images claimed to be the handset. Today we have an iPhone 6 image coming soon TV Ad that shows the design alongside other Apple products.

The video below this page is another concept iPhone 6 design courtesy of ConceptsiPhone who recently brought us the 5.7-inch / iPhone 6. We first see the handset held against an iPod before seeing it alongside an iPhone 5 comparing the thickness.

This design fits in with previous reports that suggest that the iPhone 6 will be the thinnest smartphone yet from the company, but check out the video and tell us if you like this iPhone 6 design.

Solid source claims to reveal exact resolution of iPhone 6 display

The giant 5.5-inch iPhone 6, mockups of Apple’s larger iPhone are starting to sprout up all over the web. Japanese website Rocket News 24 has taken the dimensions shown in the leaked case and has made a 3D printed mockup of the larger iPhone 6 and compared it side-by-side with the iPhone 5s and the contrast between the two is pretty stunning.

Given how absolutely gigantic the larger iPhone looks, you might be worried about whether it will fit as comfortably into your hand as the classic iPhone models. The truth is that it most definitely won’t, even though Apple has decided to give the upcoming iPhone models rounder edges to make them feel more comfortable to hold. 

Apple is all but confirmed to be launching two new iPhone models in 2014. The first will reportedly be an iPhone 6 with a new 4.7-inch display and the second is expected to be a larger iPhone phablet with a 5.5-inch screen. A few reports from solid sources have suggested as much, but the deal was seemingly sealed in early April when KGI Securities analyst Ming-Chi Kuo issued his note on the matter. Interestingly, however, it looks like one of the key details Kuo reported was incorrect.

Android Users Should Avoid Porn sites

The Reveton Gang is at it again. This time, though, they're targeting users of Android phones -- typically visitors to porn sites.

The gang that pioneered the idea of locking up a target's computer and demanding a ransom to unlock it has turned its attention to the rapidly growing mobile market.

Once Reveton mobile infects a phone, it will display a bogus warning from a fractured local law enforcement authority. In the U.S. it's "Mandiant U.S.A. Cyber Security/FBI Department of Defense/U.S.A. Cyber Crime Center."

Needless to say, the gang doesn't know a lot about the U.S. government or law enforcement, but that's irrelevant to someone whose phone is suddenly bricked until the online extortionists get their payment.

The gang's tactics haven't changed since they introduced their malware years ago.

"Just as its Windows-based variant, it performs a geolocation lookup for the device's IP and displays a customized page using some local law enforcement branding," explained Bogdan Botezatu, a senior e-threat analyst with Bitdefender.

"In order to get their phones back," he told The media, users must "pay a $300 fine via untraceable payment mechanisms such as Paysafecard or uKash."

A phone can acquire the ransomware just by visiting an infected porn site, Botezatu explained. However, some user interaction is needed to install the bad app once it reaches a phone.

Ransomware malware

Although the malware's warning screens claims the app encrypts all data on the phone, making the data inaccessible, that claim may be dubious.

"It's been hard for anyone to find any evidence of that," David Britton, vice president of industry solutions for 41st Parameter, told The press.

"This is more scareware than anything else. What we find is that when these things are marketed to the world, the claims about what they can do are sometimes more robust than what they actually do," he said.

"The marketing efforts of the bad guys can be impressive," added Britton, "but the capability of the actual technology can be less than that."

Rather than encrypt all the data on the phone as CryptoLocker does on a PC, mobile Reveton is pure ransomware. "It puts a wrapper over all the interfaces and UIs," JD Sherry, vice president of technology and solutions for Trend Micro, explains. "So a user can't do anything because malware has system-level access."

The malware doesn't make the effort to obtain the permissions it would need to encrypt data on an Andoid phone, Botezatu explained.

"The cybercriminals wanted to keep it simple," he said. "This might be the first iteration -- a test case, if you will -- of a very successful breed of mobile ransomware."

The arrival of ransomware on the mobile scene is just the beginning of a gathering storm.

"This is going to be massive," Sherry said. "This will be the year that we see a tremendous amount of malware hitting mobile phones, and I don't think consumers and organizations are prepared to handle these attacks once they migrate to mobile devices."

Dropbox vulnerability

Dropbox grappled last week with vulnerability in its user file-sharing system. It seems that there are activities performed with the links -- typing them into a search engine, for example -- that can allow unintended parties to use them.

The problem, discovered by Intralinks, isn't limited to Dropbox, said Sri Chilukuri, vice president of enterprise product marketing at Intralinks.

Most file-sharing services allow you to share files with others by sending them a link. Whoever clicks on that link -- whether it's who you thought you sent the link to or not -- can see the file at the end of the link.

To address that issue, some sharing services allow a user to require authentication by the person who's supposed to click the link -- perhaps requiring the recipient to log into the file-sharing service, for instance, before the link can be executed.

"With Dropbox's consumer product, there's no choice at all for authentication," Chilukuri explains. That can create some security risks for consumers.

People have shared links to tax records and market statements -- very highly sensitive documents," Chilukuri said.

In addition to its consumer product, Dropbox has an enterprise product. However, authentication is turned off by default.

"Since those users don't know about this issue, they send unauthenticated links as well. In fact, many of the files we found when we uncovered these links were business files related to company IP," Chilukuri pointed out.

"The key message here," he said, "is that people have to very cautious about using this type of product for sharing sensitive information."

Microsoft will bring New Games in the Halo Universe

According to reports, there will be a new game in the Halo Franchise.

The developer, Microsoft, has already announced the launch of Halo 5. However, the developer is now looking to create a new team which will look after the launch of this new project. This speculation has been triggered by reports that Microsoft will not look for producers for a game that is already being produced.

According to the job postings, the producers will be a part of 343 Industries. This is the same team that is developing and working towards the launch of Halo 5. Further information in the listing also mentions that the franchise may be gearing towards annual title releases. Unconfirmed reports state that 343 Industries may be looking to release an anniversary version of the second version of the Halo franchise.

This version will be launched for the Xbox One platform and the fifth installment could be released in the year 2015. The above discussed new title could be released in 2016. This will help the team to fix and reduce the bugs related to the game. Microsoft has already stated that there will be some announcements related to the franchise at E3, 2014. Experts believe that the announcement to cover the above game titles will be mentioned. There could also be announcements regarding the plans concerning a movie and television shows based on the Halo franchise.

New Multi-Player Modes

A quick look at the listings also indicates that 343 Industries is looking to add many more multi-player modes to the game. These modes will be added to the ones being used in the fourth version of the franchise. Developers are looking to achieve two main objectives. The first objective is to attract new and younger gamers to the Halo universe. The second objective is to keep their fan base happy and provide them with more and more options connected to game-play.

ES 2013 showed gamers a sneak preview of Halo 5. This preview was extremely popular and got fans eagerly anticipating the launch of the latest version. This only increased the expectation in the E3, 2014. Microsoft and 343 industries know that they had to replicate the excitement generated last year among its fans.

As informed, the company is looking at releasing a number of different titles to help maintain its foothold in the gaming industry. The titles will also help Microsoft show its fans that they have not forgotten about older versions in light of the anticipated launch of the newer versions.

As per the job posted by 343 Industries, the individual should have a clear and creative mind. Working as part of the team, the newly hired developers should also help add to the multi-player gaming experience. The listing also states that they are looking to develop a strong design team. 343 Industries also stated that designers should produce a high quality gaming experience through the launch of new gaming modules and titles.

It was back in March that we first started hearing rumours that Samsung were working on a new line of tablet PCs that would feature an AMOLED display, and now the Samsung Galaxy Tab S is seen for real ahead of a release.

After the first rumours appeared we got to hear about some possible specifications about the upcoming series of tablets, and more recently we got some new details about the line of devices. Now the image that you can see on this page is of the Samsung Galaxy Tab S 10.5.

The device reminds you of the TabPRO 10.1 that uses a LCD display and on the back of the device is the same dimpled finish that has been used on the Galaxy S5. Also on the rear there is what looks like a couple of connectors that seems to suggest that some kind of smart cover could be made available.

It is not known when the Samsung Galaxy Tab S range will be announced officially but there will be many looking forward to the tablet PC with its 2560 x 1600 resolution AMOLED display.

                             Specifications

According to the reliable tech blog SamMobile, the new tablets could be Samsung's first slates to employ fingerprint scanners on the home button. What's more, these two may boast 2,560x1,440-pixel AMOLED displays and other high-end hardware.

The Samsung Galaxy Tab S is rumored to be coming in 8.4-inch and 10.5-inch sizes with Wi-Fi-only and 4G LTE options for both. Keeping with the Galaxy S5 design style, the two should come in white and gray, and may feature the dimpled texture we see on the Galaxy S5 phone.

Tucked inside the tablets, reportedly, are Samsung's Exynos 5 Octa processors with a generous 3GB of RAM and an 8-megapixel and 2.1-megapixel camera combo. In terms of connectivity, the Galaxy Tab S should feature Wi-Fi (802.11 a/b/g/n/ac), Wi-Fi Direct, DLNA, Bluetooth 4.0 LE, an IR blaster, and Micro-USB 2.0.

And Android 4.4 KitKat. As can be seen in the pictures, Samsung’s Magazine UX will be making a return, something that wasn’t confirmed the first time we received info on the Galaxy Tab S.

It's unclear how Samsung might position these devices compared to the recent "premium" Pro class of tablets. The fingerprint scanner is a nice touch -- literally -- and could possibly be used to authenticate multiple tablet users and their respective profiles. And, considering Samsung has not used an AMOLED display for its tablets in some time, these new models sound like they're on the premium end of the scale.

Android 4.4 KitKat is Google’s evolution into upgrading their OS to a more polished design, with improved performance and new features.  One of the big improvements is the “Ok Google” – simply say those two words to launch an immediate voice search, send a text, get directions or even to play a song from your music library…no more touching the screen to get those kind of tasks done.  Now, even with your screen locked, if you are listening to music, or if you are casting a movie with Chromecast, you will see a full-screen of album or movie art with the ability to play, pause, scan, etc.  Immerse yourself if you are reading a book, playing a game, or watching a movie and automatically hide everything on your screen, but what you are participating in – just swipe the edge of your screen to bring back the notifications bar.  These are but just a few of the new features you will be able to enjoy with your KitKat upgrade.

Rogers has just updated its infamous device upgrade table – giving us a glimpse as to where Rogers is headed for its next device updates…never giving exact dates, but at least we know that Rogers has not yet abandoned some of the older devices.  After going through and updating last years’ flagship devices, such as the LG G2, Samsung Galaxy S4, Galaxy Note 3, Sony Xperia Z1 and HTC One Mini, it is now following up with some older models – which Rogers said they would do.  So the old “Coming Soon” sign was hung out for all to see.  The list has some top brand names on it: Sony Xperia ZL, Samsung Galaxy Note 2, Galaxy Mega, Galaxy S4 Mini, Galaxy S3 Mini, Galaxy Note 8.0 and even the Galaxy S3.