Problem: Article: Shoulder strain is a common whitewater rafting injury, and proper stretching will keep you loose. Spend five minutes before every pre-rafting workout stretching your muscles. To keep your shoulders loose, stretch your arms up and then across your body, holding each stretch for 60 seconds. You will need a lot of upper body strength to navigate your way through Class III to V rapids. With push ups, your form is crucial. When down on the ground, set your hands at a distance slightly wider than shoulder-width apart and imagine your body as a straight line. If push-ups are too difficult, do four sets of wall push ups with two-minute rests between sets. Keep this up every other day, with the same form. Once you can do 4 sets of 20 repetitions of wall push ups, you can progress to the inclined floor position. Planks and side planks are common core exercises that help develop muscles that stabilize your body when leaning into your paddle. Plant your hands directly under your shoulders like you're about to do a push-up. Alternatively, place your weight on your elbows and forearms. Ground the toes into the floor, and hold for 20 seconds. As an additional core strengthening exercise, lay on your back and touch each elbow with the opposite knee then straighten each leg. These exercises will strengthen your most powerful paddling base---your legs. When lunging, keep your upper body straight, your shoulders back and relaxed, and your chin up. Step forward with one leg, bringing your hips toward the ground until both knees bend at a 90-degree angle. Hold dumbbells while doing lunges for maximum resistance. For squats, stand with your head facing forward and your feet shoulder-width apart. Sit back and down like you're sitting into an imaginary chair, with your thighs parallel to the floor. Hold for 15 seconds and repeat, doing three sets of ten. You will not be huffing and puffing in the middle of your river trip if you have several weeks of cardio training under your belt. Take an extended bike, run, or swim to build your cardiovascular health. Include sprints, hills, and obstacles. Break it up with some high intensity interval training. Do intense work with intermittent rests using either jump rope, burpees, stationary cycle, elliptical machine, or even boxing to build up your cardiovascular health. This will help you cool down and stay limber. Be sure to stretch your back, arms, hamstrings, and glutes. Make sure to hold each stretch 30 seconds, and breathe deeply. Consuming protein and carbs within 45 min after your workout will help rebuild your body. Choose a ratio of 3 carbs to 1 protein. A protein shake with banana, hummus and pita, or tuna on whole wheat are good examples.
Summary: Warm up by stretching. Build upper body muscles with push ups, pull ups, and chest presses. Strengthen your core with planks. Build leg muscles with lunges and squats. Build your endurance by biking, running, or swimming. Stretch five more minutes at the end of your workout. Eat a post-workout snack.

INPUT ARTICLE: Article: The psychic medium ship is about being open to communication from the "other side." Try the following methods for raising your awareness and opening your third eye: Pay attention to your intuition. Don't dismiss your dreams. Acknowledge the odd feelings and urges you feel. Recognize the various energies that affect you throughout the day. Spend quiet time by yourself every morning. After you wake in the morning, before starting your day, spend time allowing thoughts and emotions to wash over you. Don't control what comes; welcome and absorb it. Open your mind to the possibility of receiving communications from energies generated outside yourself. Try free writing. Write what comes to your mind the moment it arrives. Don't judge the words, and avoid editing them. Read back over what you wrote a few hours later. The messages you receive from other beings won't always be clear, but writing them down may help you find patterns. A good way to start is by finding a medium ship circle, a group of mediums who gather to receive messages from the other side. This will give you an introduction to the setting that should be arranged for effective communication. Once you're comfortable with the process, try it on your own, or invite other mediums to join you. Set up a room in a quiet part of your house. Dim or turn off the lights. A few candles may help create a spiritual setting. Say a prayer or chant to ready the space for communication and call on spirits to join the circle. Recognize the presence of the spirit or spirits that join you. Allow yourself to receive images, words, feelings, smells - whatever the spirits wish to communicate. Ask the spirit to identify itself. When you receive an answer, confirm it out loud. Continue communicating with the spirit by asking questions and receiving answers. Know that at this early stage you will not be able to control the effect the communication has on you. You may feel frightened, or you may experience pain. As you develop your skills as a medium, you'll be better able to control the way you communicate with the other side. Bookstores and spiritual centers in your area may offer educational resources. Do online research and attend psychic fairs and conferences to find out more about workshops, classes and even certifications for new psychic mediums.

SUMMARY: Heighten your awareness. Try actively communicating with spirits. Consider taking a workshop or course in the psychic medium ship.

In one sentence, describe what the following article is about: Measure the length of the section of wall you're covering with siding. Then, subtract that amount from the length of the piece of siding you're going to cut. The total you get is how much you'll need to cut off the siding. For example, if the section of wall you're covering is 5 feet (1.5m) long, and the piece of siding is 9.5 feet (2.9m) long, you'll need to cut off 4.5 feet (1.4m) from the siding so it fits on the wall. Use a carpenter's square to draw the line straight. Make the line as dark as possible so it's visible when you're cutting it. If you're cutting dark vinyl siding, use chalk or light-colored tape to mark the line you want to cut. Grip it near the line you marked so the siding doesn't shift as you're cutting it. As you're cutting the siding, avoid closing the blades on the tin snips all the way so you get a cleaner cut. Keep cutting until you get all the way across the vinyl siding. Wear safety goggles while you're cutting the siding. Use the piece you just cut to see where you need to mark the lines on the other pieces. Lay it on top of another piece of siding and trace the cut edge onto the other piece.
Summary:
Use measuring tape to measure how much siding you need to cut off. Mark the line you want to cut on the siding with a pencil. Hold the siding steady with your non-dominant hand. Cut along the marked line using tin snips. Repeat on the rest of the vinyl siding.