Ngayong araw ginugunita ang pagpaslang kay Lean Alejandro sa edad 27. Bukas gugunitain naman pagpaslang kay Edgar Jopson sa edad 34. Dalawang dating Student Leader na magkaibang landas kumilos para sa pagbabago ng lipunan dahil sa pagmamahal nila sa bansang Pilipinas. Lean Alejandro (Sept 19, 1987) Edgar Jopson (Sep 20, 1982). 🇵🇭✊ | Erin Tañada

If you find yourself sitting like this for hours every day, it’s time for a quick mobility break. Here’s a simple flow to reset your shoulders, spine, and posture: • Straight Arm Rotations – Move through external and internal rotations to bring blood flow to your rotator cuff. • Shoulder Rolls – Loosen tension in your traps and warm up your shoulders. • Lateral Stretch – Lift one arm overhead, lean to the side, and breathe deep into your ribs. Switch sides. • Gentle Rotations – Keep your arms cl

Only got 10 minutes to stretch? Here’s the flow I’d hit every time: 1. 90-90 Lean – Opens up your glutes 2. V-Sit Reaches – Actively stretch your hamstrings 3. Cat-Cow from Tabletop – Mobilize your spine 4. Downward Dog – Stretch your entire posterior chain 5. Lateral Seated Stretch – Open up your QL lats 6. Runner’s Lunge Reach – Release tight hip flexors 7. Cobra to Child’s Pose – Strengthen & decompress your low back Simple. Effective. Full-body. Save this for when you need a quick reset! | A

Try walking backwards on a treadmill. Research shows retro walking increases blood flow to the knees, strengthens the quadriceps, and can improve patellar tracking in people with knee pain. Studies have even found it reduces symptoms of knee osteoarthritis and helps with balance in older adults. Here’s how to do it: • Cues: Stand tall, keep your core braced, and step with control. Don’t lean back. Land on the balls of your feet, then roll through the foot. • Start small: Go for 5 minutes, 3–4 ti