INPUT ARTICLE: Article: You can either download the version for the iPhone or for the iPad, depending on what device you have.

SUMMARY: Launch the App store. Search for the Lync app. Download Lync.

INPUT ARTICLE: Article: Spending some time stretching and warming up your IT band before diving into a strenuous activity is a good way to keep your knees strong. Stand with your left foot crossed over your right and stretch your arms above your head. Lean your upper body as far as you can to the left without bending your knees. Repeat with your right foot crossed over your left, leaning your upper body to the right. Sit on the floor with your legs stretched in front of you. Cross one over the other and pull your knee as close as you can toward your chest, holding it in place for a few seconds. Repeat with your other leg. Take a brisk walk before launching into a more complicated exercise to give your IT band a chance to loosen up. If you have had knee surgery or a knee replacement, you may need to do certain exercises and stretches to increase your range of motion. Follow your doctor's instructions on when to start stretching after surgery. Some general moves you can try include: Seated knee flexion: Sit on a firm chair, and slide one foot back under the chair as far as you can. Your thighs should remain firm on the chair. Hold for five seconds before sliding back forward. Repeat with the other leg. Seated knee kick: sit on a firm chair with your legs bent. Raise one leg slowly until it is completely straight. Hold for five seconds before lowering the leg. Repeat on the other side. Straight leg raise: Lie down with one leg bent and the other straight against the ground. Raise the straight leg up slowly before lowering it back down. Repeat on each side ten times. The quadriceps are the muscles in the front of your thighs. Strong quadriceps will help improve strength and mobility in your legs. Try exercises that target these muscles. Thigh squeezes may help those who have had long-term knee problems or knee surgery. Lie down with your legs straight. Squeeze the muscles at the front of your thigh, and hold it for five seconds before releasing. Make sure to do this with both legs. Do lunges to work on your quadriceps. Stand upright with your hands on your hips. Take a big step forward with your left foot, and lower your body toward the floor until your left leg is bent at a right angle. Your back knee will lower until it is nearly touching the floor. Repeat this exercise several times, then switch to the other side. Low-impact exercise machines such as a stationary bike or elliptical machine can help you work out your quads with minimal or no impact. These are safer activities for someone who has arthritis or a previous knee surgery than running is. The hamstring is located at the back of the thigh. Doing hamstring stretches once a day and exercises twice or more a week can help relieve knee pain and improve mobility. Touch your toes. Stand straight, and bend forward while keeping your spine straight and your abs contracted. Straighten back up. If you are having trouble reaching your toes or ankles, place a chair in front of you. Bend forward to try to touch the seat of the chair. Heel lifts might also help. Start by either standing feet parallel and facing forward. Lift your heel back to try to touch your buttocks. Try donkey kicks. Stand behind a chair, and place your hands on the chair back. Raise one foot behind you, with the knee bent. Lower the foot back down to the ground. Repeat with both legs. To do a bridge, lie down with your knees bent. Squeeze your glutes as you slowly lift your hips a few inches off of the ground. Hold for a second before slowly lowering yourself back down. This exercise will not only work your hamstrings but also your hips and glutes. The hip flexors and glutes are both involved in the movement and mobility of the leg. Keeping them strong can prevent putting too much strain on the knee. As a bonus, many exercises that work the hips and glutes also help the hamstrings. Try a clamshell. Lie on your side with your knees bent. Lift the knee of your top leg, but keep your feet touching. Hold for a second before lowering. Repeat ten or twelve times before switching to the other leg. Squats with a short range of motion are good even for people with knee problems. Stand upright and simply squat to the ground, bending your knees and keeping your back upright. For a less strenuous version of this exercise, practice standing in front of a chair, sitting, and standing again. If your leg muscles aren't strong, your knees won't be either. Yoga is a low-impact activity that tones your leg muscles. Swimming is another great way to build leg and knee strength and flexibility because it is a no-impact activity. Walking and biking keep your legs and knees in shape for more strenuous activities. Jumping exercises, such as jump rope, can help build the muscles in your leg, but if you do them improperly, it can injure your knees. If you do decide to jump, learn to do it properly. Landing on straight knees puts too much pressure on your joint, and can eventually lead to injury. For stronger knees, practice landing in a half-squat position with your knees bent and your shins vertical. If you cannot land with your shins vertical, then you may have alignment issues. Avoid jumping in this case.

SUMMARY: Stretch your IT band. Do rehabilitative exercises after surgery. Work out your quadriceps. Strengthen your hamstrings. Exercise your hips and glutes. Try recreational activities that build full-body muscle tone. Be careful with jumping.

INPUT ARTICLE: Article: As you come to a gradual stop, check your rear view mirror quickly for traffic and adjust your speed accordingly. Shift your car in reverse and, after checking for cars, press your foot on the gas pedal. Be sure you're turning toward the side of the road you originally started in until you completely exit the opposing lane. Once you've done this turn, you've completed the second of three points. If you live in a country that drives on the left side of the road, turn to the left. Shift your vehicle forward and turn your wheel all the way to the left. Continue turning until your car leaves its original lane and enters the opposing road. Again, turn to the right if your country drives on the left side of the road. Completing this turn is the third and, usually, final point. If your car isn't quite in the opposite lane after 3 turns, you need to turn a three-point turn into a multi-point turn. Back up and move forward with your car as many times as you need to enter the opposite lane completely. Multi-point turns are more likely to happen on narrow roads. Take as many points as you need, as long as the road is clear. If it's not, drive ahead and find a better place to turn around or complete the turn faster.

SUMMARY:
Hit the breaks slowly. Turn to the right and back your vehicle towards the side of the road. Steer to the left into the opposite lane. Complete additional turns, if needed.