INPUT ARTICLE: Article: First, consult with your doctor to be sure you will not do further injury. Continue with your existing upper body exercise provided there is no pain, no risk of further injury, and your exercise plan has been cleared by your doctor. For safety reasons, be sure you have someone with you, both at home and at the gym, to guard against falling or further injury. Do regular chin-ups using a reverse grip with your palms facing you and your hands a little closer than shoulder-width apart. Pull yourself up until you can touch either your chin or your upper chest to the bar. Do five sets with six repetitions in each set. Be sure someone is with you to help you position yourself gently on the ground when finished with each set. A type of chin-up exercise called the gironda sternum exercise works different muscles and is also more difficult to perform. The goal is to position your body in a slant and touch the lower portion of your chest to the bar. Depending on the type of injury you experienced and the form of brace on your leg, this may not be possible. The ability to engage your upper leg muscles is needed to maintain your body in the slant position. If you are able to perform this exercise, do 5 sets with 6 repetitions in each set. Be sure someone is with you for safety. Keeping your injured leg straight instead of bent, position yourself so your legs are either flat on the ground or resting on a slightly raised bench. The injured leg needs to remain straight, but the uninjured leg can be bent at the standard 90 degree angle. Place your hands on either side of your head but do not lock your fingers behind your head. Push your lower back into the floor, and slowly lift or roll your shoulders off the floor. Do not raise your shoulders more that about 4 inches from the floor. Focus on slow and controlled movements while keeping your lower back pressed to the floor to get the greatest benefit. Do five sets with 30 reps in each set. Position your body so that your toes are on the ground and your hands are directly beneath your shoulders. Keeping your back straight and your head level, push yourself up from the ground. Lower your body back towards the ground until you feel a stretch in your chest and shoulder area. Hold that position for one second, then push your body upwards keeping your back and head straight. Repeat five sets with 20 repetitions in each set. Depending on the type of injury and the type of cast, this may not be a good choice for you. Any exercise that causes pain at your injury site should not be done. Be sure you can do this safely. Your healthy leg will need to be very strong for you to do this exercise, and you'll need to have excellent balance and mobility. It may help to have a friend standing beside you so you can grab her arm if you lose your balance. Make sure your ankle in particular is warmed up and flexible. Keeping your back straight, lower yourself down to a sitting position, with the thigh of your good leg at a 90 degree angle to your hips. Keep your injured leg in a straight position out in front of you, parallel to the floor. Return to a standing position using the strength in your uninjured leg. The exercises described e are only examples. Whatever you choose to try, be sure someone is with you to help, you can do the exercises safely, and the exercises do not cause pain. Work with your doctor, your physical therapist, or trainer, to develop a solid workout routine that includes both cardio and muscle fitness exercises that are safe for you.

SUMMARY: Continue your upper body workout. Use a chin bar. Try an advanced version. Consider crunches. Consider push-ups. Try squats using one leg. Be creative.

INPUT ARTICLE: Article: Some schools will have a standardized dress code for teachers that outlines what you can and cannot wear. Speak to the school principal or a school administrator to get a copy of the official dress code for teachers. Even if there is no official dress code, most schools will provide a list of suggestions for teachers on what is appropriate and inappropriate to wear. You can't go wrong with long dress pants in dark colors like black, blue, and gray. Blazers that have quarter or long sleeves and lapels are also a good go-to. Investing in a few pairs of pants and several blazers in different colors can make getting dressed for teaching easy. Shirts and tops made of cotton, linen, rayon, and denim are all good for the classroom, as they are not too constricting and feel comfortable on your skin. They also wash easily and are relatively easy to maintain. Look for collared shirts, blouses, and t-shirts in these fabrics. Get 4-5 tops to add to your wardrobe so you can rotate them and pair them with dress pants or a blazer. As a teacher, you may not have the time, or income, to dry clean or hand wash your clothing. Go for clothes that you can throw in the washer and dryer, or hang dry, and wear the next day. Avoid clothing that has a "Dry clean" or "Hand wash only" label as well as any fabrics that are delicate and cannot withstand a lot of wear. If you teach younger students or do crafts in your class, clothing that is easy to wash is a must. Getting clothing that you do not mind getting a little dirty or messy will save you a lot of headaches when it comes time to do laundry. Present a professional face to students by opting for clothing that fits well, but does not show too much skin. Go for tops that hit you at the neck and that cover your midriff. Opt for bottoms that hit just above or below the knee and are high waisted or cover your waist. As a teacher, you will be on your feet a lot in the classroom, sometimes for several hours straight. Most schools will suggest that teachers avoid wearing flip flops or shoes that expose their toes or feet. Close-toed shoes like dress sneakers or dress flats are a good option. Look for close-toed shoes with support soles or insoles that have cushioning and are breathable. You could also put supportive inserts in your shoes to make them more comfortable. Avoid wearing heels in the classroom, as your feet may start to hurt after several hours or feel sore at the end of the day.

SUMMARY:
Find out if your school has a set dress code. Invest in staple items like comfortable dress pants and blazers. Look for dress shirts and tops made of breathable fabrics. Go for clothing that is easy to wash and clean. Avoid low cut or skin-revealing clothing. Go for close-toed shoes with good support.