Problem: Article: Everyone's body has tight areas and looser areas. Stretching early and often helps keep you limber. Remember, you will become less flexible as you get older, so start early. Do you know where your Gluteus Maximus is? Probably! What about your Iliopsoas or your Semitendinosus? These muscles are important to your needle! You have to overextend your back, torso and leg muscles to do a needle. Learning the muscles' names and how they work within your body will make stretching for this position easier. Tighter muscles are typical around the back and torso. These areas will need extra stretching. Muscles have a long memory. If you have injured a muscle, it might be tighter than the rest. Give it extra love and attention, and extra stretching to prevent future harm. Muscle tears can occur. If they do, they can reduce your motor skills, as well as create scar tissue. Be careful! Do jumping jacks, brisk walking or jogging to warm up your muscles. Don't stretch with cold muscles. Working on a needle with cold muscles can hurt your posture and form, which may result in injury. A routine is important for preparing your body for exertion and contortions involved in doing a needle. Stretching prepares your body for the needle posture. Also, stretching triggers your muscle memory and believe it or not, can remember what to do! Remember, stretching is not itself a warm-up. Start with major muscle groups. Shoulders, torso, gluts, thighs, and back. Breathing is key to the optimal performance of your mind and body. In the middle of a routine, you're exerting all of your energy and breathing is essential. With time, the resistance and tightness will release. Keep breathing! It can take time to perfect the splits while on the floor. It can take even longer to do it with both legs! But, it's important to the needle posture, so don't rush this step. Most people have one leg that is more flexible than the other. But, stretch both legs equally. Your more flexible leg might end up being your supporting leg. If so, this is another reason to stretch both legs equally. Alternately point and flex your front leg's foot while in the splits. Keep your back leg's knee rolled towards the ground, not twisted to the side. Once you are in the splits on the floor, you need to stretch your chest, shoulders and back muscles. To do this, reach backwards and hold your back leg with both hands. Breathe calmly and regularly during this process. Once you're comfortable with the splits on the floor, you need to move onto to gently hyper-extending your splits. Place your front leg ankle and heel on a few inches of gymnastic mat, rolled up yoga mat, yoga block, or even a rolled up towel, and descend into the split position. Gradually increase the height of the mat, block or rolled towel until you have flexibility and no discomfort while hyperextended. This motion results in the posture that you'll have in the needle while standing up, except here you are supported by the ground. Check in with your body and see if how it feels to move into this position slowly, and don't forget to be patient if you encounter tightness in your muscles. Continue leaning backwards until you can do so without discomfort. Remember that this is the posture you must acquire to do a needle. This is the same posture you were in on the floor, but this time you are balancing while standing upright. Use the doorframe as a buttress for your upper leg and body. Depending on where you place your standing leg, you can increase or decrease the stretch and hyperextension. Do this with your hands overhead while in the splits. Again, take it slowly here, since you are using different muscles when you're standing versus sitting on the floor. Sink into the splits, or the hyperextended splits, while holding onto your upper leg with both hands behind you. This is the posture that most closely approximates the free-standing needle, so take your time in perfecting your balance and comfort. Take your time and be patient!
Summary: Know your natural flexibility. Learn your muscles' names. Identify problem muscles. Warm up your muscles before stretching. Develop a routine for stretching. Breathe consciously and regularly. Perfect the splits for both legs. Lay back with hands overhead while in the splits. Hyperextend splits for both legs. Lay back with hands overhead while in hyperextended splits. Stand in splits against doorframe. Lean back against your upper leg and the doorframe. Hyperextend splits while standing against doorframe.

Problem: Article: Next, get back into your starting potion with your right foot on the chair. Raise your left arm straight over your head with your palm facing in towards your body and your fingers outstretched towards the ceiling. Place your right hand on your right knee with your right elbow bent. Position yourself in the same way if you are kneeling for the move. Reach for the ceiling and bend your upper body slightly to your right side as you bend your knee to stretch forward. Lean into the hip flexor stretch just as you did for the front stretch, and then return to your start position. You should feel the stretch in your side as well as in your hip flexor. Repeat this stretch 3 times. After you stretch to the right, place your left hand on your left hip and raise your right arm over your head. Lean to the left as you bend your knee to stretch forward. This side will feel a little different than the first since you are using a different range of motion.
Summary: Place your right hand on your right knee and raise your left arm. Stretch your upper body to the right as you lean forward and repeat 3 times. Repeat the move 3 times on the opposite side.

Problem: Article: This allows the motor to plunge downward to the depth you desire for making the cut. Push downward and move the router from right to left while holding down on the base. Let up when you have reached the end of your cut. The motor should move upward retracting the bit. These tables can be used with medium and larger sized plunge and fixed-base routers. They vary in size from stand-alone to bench-top. The router is mounted upside down on a special plate that fits into a hole cut into a table top. Otherwise, it operates the same. The advantage is that it makes more accurate cuts and expands the use of a router.
Summary: Set the depth of a plunge base router by setting the depth stop on the router base. Switch on the router. Use a router table.

Problem: Article: This app is white with a multicolored musical note on it. If you're prompted to click Download iTunes, do so before continuing. You'll need to restart your computer during this process. Connect your iPhone's charging cable to the iPhone and the computer's USB port. Some Mac computers don't have USB ports, though you can buy a USB adapter for these computers. It's an iPhone-shaped icon in the top-left side of the iTunes window. The "Summary" page will open after clicking it. This button is on the right side of the "Backups" section near the top of the page. If prompted, turn off "Find My iPhone" before you proceed. You may want to create a new backup first so that you can later return to your phone's present state. To create a new backup, click Back Up Now. You'll see a drop-down menu appear. This must be a date at which your deleted text messages were still on the iPhone. It's on the right side of the "Backups" area of the page. Doing so will prompt your iPhone to begin backing up. If your selected backup is password-protected, first enter the password. You may need to update your iPhone's software before iTunes will restore your iPhone. Once it does, you should be able to view your deleted text messages in the Messages app, which is the green app with a white speech bubble icon.
Summary:
Open iTunes on a computer. Attach your iPhone to the computer. Click the "Device" icon. Click Restore Backup. Click the box next to "iPhone Name" when prompted. Click a backup date. Click Restore. Wait for your restore to finish.