Article: Set your phone or computer to alert you to check your posture. Place notes for yourself around your house, car, and office. Sometimes all it takes to keep good posture is constant reminders and reinforcement. You need to reprogram your habits just as much as you need to strengthen your back muscles. Yoga is specifically good for improving your posture. Some of the best exercises include: The cobra. Lie on your stomach with your hands under your shoulders. Make sure you point your fingers forward. Then, keeping your elbows close to your sides, try to touch your shoulder blades together. Be sure to stabilize your back by tightening your abdominal muscles. Then, slowly lift your chest to the ceiling, making sure to keep your neck long. Use your arms for support, but your back muscles to pull you up. Hold for 10 breaths, then lower yourself. Repeat 3 times. Child's pose: Stand on your knees with your arms above your head. Palms should be facing each other. Then, exhale and slowly move forward. Lower your forehead to the floor and stretch your arms out in front of you, pressing your palms into the floor. Hold, and then return to the starting position. Repeat six times. Mountain Pose. Stand straight with your feet on the ground, heels slightly apart. Be sure your weight is evenly distributed between your two feet. Lift the insides of your ankles so that your feet seem cupped. Then, extend your shoulder blades and try to touch them. Slowly release. Finally, raise your arms to the ceiling and gaze forward. These techniques should specifically focus on your abdominal and back muscles as these are the muscles that will help support your spine. Squeeze your shoulder blades together. Pretend you're holding a ball between your shoulder blades.Try to squeeze the ball by bringing your shoulder blades together. Hold for 10 seconds. This will help stretch the front of your shoulders, which will likely be tight from poor posture. Roll your shoulders. Roll one shoulder forwards, upwards, backwards, then back down. Imagine that you are sliding your shoulder blade down your spine. Then, repeat on the other side. This will help settle your shoulders farther back than they usually settle. Stretch your chest. Find a rolled up towel or piece of fabric and stand with your legs shoulder width apart. Grip the fabric so that it is taut and your hands are also shoulder width apart. Inhale and lift your arms to shoulder height. Then, exhale and pull your arms up and back as far as you can. Hold for two inhales and exhales, then lower your arms and repeat.
Question: What is a summary of what this article is about?
Remind yourself to stand up straight. Practice Yoga. Do other exercises and stretches to improve your posture.
Article: You may have it saved on your desktop, but you might have to search your computer for it. The easiest way is to use a search bar. PC's will have a search bar in the bottom left, and Macs will have it in the top right. Use the followings steps to open a PDF in Adobe Acrobat. Click File in the menu bar in the upper-right corner. Click Open in the drop-down menu below "File". Select the PDF you want to open and click Open. Alternatively, you can right-click a PDF file and then select Open With... and then select Adobe Acrobat. It's the icon that resembles two sheets of paper stack on top of one another. It's at the top of the toolbar on the left side. The pages are listed in a column to the left. Click a page to select it. To select multiple pages, hold Ctrl and select all the pages you want to delete. It's above the column with the list of pages on the left. This confirms that you want to delete the pages you selected and permanently deletes them. It's in the menu bar at the top of the screen. This permanently removes the items from your document. The file name will be appended with the suffex "_Redacted". To avoid overwriting your original document, click Save As and save your document to another location or another file name.
Question: What is a summary of what this article is about?
Open Adobe Acrobat. Open your file. Click the Pages icon. Click the pages you want to delete. Click the trash can icon. Click Ok in the pop-up windows. Click File. Click Save.
Article: Chlorine which is used to kill bacteria in pool water and keep it swimmable will strip the natural oils that usually help protect your hair from damage associated with dryness and daily wear. The goal of swimmer's hair treatment is maintaining a healthy level of moisture in your mane. The first must-do step is to shower immediately after your swim. Chemicals are beginning to damage your hair as soon as you jump in. Fight back as soon as you get out of the pool! For added resilience, use moisturizing conditioner and shampoo. Massage moisturizing hair products into your hair and scalp to ensure complete coverage of your hair. A moisturizing "leave-in" conditioner can help making brushing go more smoothly. If your hair sometimes changes colors blondes may go a bit green, and darker-haired people may see their hair lighten in color there are shampoos designed to specifically fights this effect. Mineral deposits such as copper are actually the culprits associated with color changes in your hair. There are products specifically designed to rid your hair of copper before it sets in, such as chelating shampoos that lower the pH of your hair and remove the copper. Even hair products meant to treat swimmer's hair may dry your hair out when you first begin to use them. Chlorine, for all its disinfectant glory, will bond to your hair, so you may need more than your run-of-the-mill cleaning products to get it out. Use only enough hair product to get results, and don't use strong shampoos too frequently. Be sure to use a moisturizing conditioner following the use of a potentially harsh shampoo.
Question: What is a summary of what this article is about?
Begin treating your hair as soon as you get out of the pool. Consider a swimmer-specific shampoo. Be careful with strong hair products.