The Parkes Quota Club has extended a helping hand to victims of domestic violence this week. The club donated 23 emergency packs to the Police Lachlan Local Area in Parkes for use throughout the command area of Parkes, Forbes, Condobolin, Peak Hill, Tottenham, Trundle, Tullamore and Lake Cargelligo. “It often happens that victims of domestic violence need to leave their homes in a hurry with only the clothes on them,” said Senior Constable Daniel Greef.

“With these emergency packs we can give them some essentials to carry on.” The packs contain items like a toothbrush, shampoo, a washer, a hair brush and other personal items. Raelene Rout, President of Parkes Quota said Daniel was invited as guest speaker and the club asked him what they could do to help. “The need for these packs were identified and we were happy to take it on as a project.”

Janet O’Donoghue, Community Service Director of Quota said it would be an ongoing project. “Members make the bags and we buy the items from funds we have raised.” This was the second delivery of bags after the Police handed out the initial 12 packs donated earlier this year. Senior Constable Sandra Barton said the delivery of the packs came at the right time as many social services shut down over the Christmas period. “It is good to have these packs available to hand out to victims.”

By Maggi Barnard

The Parkes Christian School HSC class of 2016 has much to celebrate as they have attained some wonderful achievements. The PCS community is once again extremely proud of its students and their dedication to this rigorous and highly regarded examination. Well before the release of the HSC results, the school was proud and pleased to announce that a number of the HSC cohort had already received offers for university courses for next year. Other students are waiting to hear about applications under the School Recommendation Scheme through the University Admission Centre.

The following students have received offers:
• Isabella Diener received offers to University of Wollongong, University of New England and Southern Cross University.
• Indianna Bermingham received offers to Charles Sturt University and University of New England.
• Claudia Simpson received offers to Charles Sturt University, University of New England and International College
of Management.
• James Buesnell received an offer to University of New England.
• Lachlan Westcott received offers to University of New England and Charles Sturt University (Bathurst and Wagga
Wagga).
• Rebecca Vaughan received an offer to University of Wollongong.
• Lyndal Suffolk received an offer to ACU Brisbane.

The 2016 HSC achievements reflect the determination, perseverance and commitment of the students, and the dedication and commitment of the teachers and other staff who taught and supported them.

Australia’s James Dean, the late Dig Richards, will be inducted onto the The Wall Of Fame at the 25th Parkes Elvis Festival. The induction on Wednesday, 11th January 2017 at 2pm will be followed by The Wall of Fame Show in honour of Dig at the Parkes Services Club at 4pm. Fellow Wall of Famers Rob E.G., Little Pattie and Lucky Starr will perform. Dig’s brother Doug Richards, who played with Rob E.G. and Lucky Starr and lives in Parkes these days, will also play, as well as Leon Isackson, who used to be the drummer in Dig’s band.

The tribute show will focus on music of Dig’s era and include the two hit songs Doug wrote for his brother. Dig, who was born in Dunedoo, was one of Australia’s first wave of Rock ‘n Rollers, and one of the Top Five Australian Rock Superstars of the 1958/59 era with Johnny O’Keefe, Col Joye and Joynny Devlin, who have all been inducted onto the Wall of Fame. Rob E.G. and Lucky Starr followed Dig on to Bandstand and Six O’Clock Rock in 1959, and Little Pattie joined them in the early 60’s, each of them soon becoming members of Australia’s elite Top 10 recording artists and TV perfomers. Rob E.G., also known as Robie Porter, toured with Dig in those years and became very close friends with him. Robie became a hit record artist in the early 60s and thenmoved on to Australia’s all-time Number 1 hit maker producing artists like Daddy Cool, Marcia Hines, Air Supply, Rick Springfield and Tommy Emmanuel.

Robie reminisced about his time with Dig telling The Parkes Phoenix: “Dig was one of the best in show business I have ever met. He was first class.” He said many people had unfortunately forgotten about him because he died at the young age of 42. Dig, Rob and Lucky toured Australia many times together with The Delltones, and Robie felt it was very appropriate for them to play together in this tribute in honour of their great mate, Dig.
By Maggi Barnard

Police in the Lachlan Local Area Command are reminding residents to remain vigilant to avoid being the victim of opportunistic thieves this summer. Senior Constable Daniel Greef warned that most intruders hope to avoid confrontations. “So whenever you leave your home, lock all doors and windows, but maintain a ‘lived in’ appearance
by using timer devices to turn lights and radios on/off at different times.” He also said it was important to secure belongings and not leave valuables, handbags, wallets, car keys and cash lying around the house.
Important Security Checklist:
• ensure everything is secured; consider engraving valuables with your details
• stop deliveries
• empty bins of large packaging boxes for electronic items
• turn the phone volume down
• have trusted friends or neighbours clear your mailbox
• have your neighbour or a friend park their car in your driveway
• arrange for someone to cut your lawn and keep your property tidy
• ask a relative or friend to check your home; leave your contact details
• let a trusted neighbour know your plans
• pay bills in advance including electricity, gas, water, and telephone so your supply continues while you’re away
• avoid posting information online about being away as thieves will use this information to target properties
• be sure your home and contents insurance is adequate and up to date

If your home has been broken into:
Call your local police station immediately. Don’t touch anything. Let police see your home exactly as the thief left it. Compile a list of what you think is missing – include brand names, model numbers, serial numbers, and any engraving details. For further information contact Senior Constable Daniel Greef on 6862 9999.

Local talent got to strut their stuff on stage at the Cambridge Hotel last Saturday during the December CHILL ZONE, a monthly open mic event that’s becoming the place to be for Parkes performers. Batty, the owner of Batty’s Music, got the ball rolling on CHILL ZONE in September, and says it’s just getting bigger and better. “There’s not enough opportunities for the youth to get experience playing live,” he said. “Some of our performers have now got paid gigs, so it’s great to see how this kind of opportunity really makes a difference.”

The CHILL ZONE generally runs from 2 to 7pm on the first Saturday of the month, although it may be rescheduled to accommodate other community events. Performers register with Batty on the day and are given a slot in the rotating lineup. The open mic session draws in a lot of local talent, but also attracts creatives from further afield. People have come from Forbes, Dubbo, Condoblin, Eugowra, and even as far as Bathurst.

Birdee Sideris has been going to CHILL ZONE since it started. “It’s a great environment, really encouraging and supportive,” she said. “Even if you’re shy and don’t like performing in front of people, it’s wonderful, supportive atmosphere.” Record producer and sound engineer Stephan Van Der Merwe works with Batty to make CHILL ZONE happen. “It’s good for the kids,” he said. “But it’s not just for musos – it’s really an open mic event. We have had ventriloquists, stand-up comedians, poets… you don’t have to be in a band. It’s just a chance for creative people
to get their stuff out there.”

While most pub music events are for adult audiences, CHILL ZONE is an allages occasion. Anyone of any age can
take the stage, plus it makes a great family outing, where kids can tag along to enjoy the show.

By Raen Fraser

Christmas is a celebration of family and togetherness, but for some there is an empty seat at the table and a void that can never be filled. The loss of a child is an enduring grief, but there are certain times each year when that absence is felt more keenly; birthdays, anniversaries, and Christmas. Last Sunday dozens of families gathered at Lions Park for a candle light vigil paying tribute to their loss. It was a deeply moving ceremony, with meaningful readings and
rituals, providing a safe space for the kind of grief only some of us are acquainted with.

Whether they were honouring a son taken at the prime of his life, or a child born sleeping, families from across the shire united to share in their sorrow. The event was organised by the Parkes Chapter of the Compassionate Friends, and welcomed bereaved parents, grandparents, siblings, extended family and friends to pay tribute to their grief.

Families placed a photograph of their loved one on a memory tree, and were invited to take keepsake ornaments home to place on the family Christmas tree. Heartfelt credos and poems were read before the families were invited to light a candle in memory of their loved one. This alone was a poignant gesture, but the Parkes’ gathering wasn’t alone. All over the world Compassionate Friends gathered to light candles for their loss on the second Sunday in December. When the candles burnt out in one time zone, they were lit in another, and so flickering flames of remembrance slowly encircled the world.

At the end of the ceremony balloons were released into the sky; little bursts of colour that drifted up and disappeared into the infinite blue. The event was a touching tribute that gave families an opportunity to acknowledge their grief, together.

Part 2
Shoulder impingement during swimming is largely due to dynamic muscle imbalances and biomechanical faults.
Dynamic muscle imbalances can be addressed by strengthening exercises for the rotator cuff and scapular stabilisers together with stretches for the muscles at the back of the shoulder. One good exercise is to stand facing a wall with your arm raised to shoulder height and elbow straight. Hold a tennis ball to the wall by leaning through your
shoulder and pinch your shoulder blades together. Roll the ball in small circles for 15 seconds first clockwise then counter clockwise until you become fatigued or two minutes, whichever comes first.

Biomechanical faults can be addressed by correcting your swim technique. Achieving good symmetrical body rotation through the development of an efficient bilateral breathing pattern helps to avoid shoulder impingement during the catch and pull through phase of the freestyle stroke. If you already have shoulder pain it may be helpful
to shorten your stroke and avoid the use of hand paddles.

Hand placement during entry to the water should also be monitored. Instead of entering thumb first change your technique to enter with a flat hand or fingertip first. This is made easier by avoiding reaching across your midline. A thumb first entry works the shoulder internal rotators excessively and when multiplied by approximately 3,200
strokes per hour contributes heavily to the muscle imbalance of strong internal rotators and weak external rotators causing shoulder impingement.

Most swimmers pull through with a straight arm or dropped elbow. This loads the shoulder muscles excessively rather than utilising the larger and stronger muscles of the chest and upper back. Making these simple changes can help you achieve many hours of pain free swimming.

“For the fitness of you”
Linda Reilly