Lymphatic massage works best if you are relaxed. Start in a room that is quiet and free from distraction. Listen to soothing music like ocean sounds or rain noise. Get into a position that is comfortable for you. Many people lie on their backs. Some people sit up and others stand. Choose what works for you since this is supposed to help you feel better. You may want to experiment with different positions to see what works for you. Before you start your massage, spend a few moments relaxing. You want to get your mind and body relaxed to help the massage be as effective as possible. Take around five deep breaths. Inhale slowly, hold for a moment, then exhale slowly. Try to keep up this slow, steady breathing through the massage. Remember, focus on getting to a calm state. You want to start at the top of your body and go down. Start by massaging both sides of your neck. You can do one side at the time, or you can cross your arms and massage both sides at the same time. Place the pads of the second and third fingers on the outer edge of your neck, just above the collarbone. Shrug your shoulders. Your fingers should be in the dip. Stretch the skin gently with light pressure towards the sternum. The stretch should last for three seconds. Keep the fingers above the collarbone. Repeat 10 times. Next, you should massage the side and back of your neck. Once again, you can do one side at a time or together. Position your palms flat against the side of your neck, right under your ears. Stretch the skin back and down, towards the back of your body. Repeat 10 times. Gently rest your fingers on the back of your neck. They should be underneath your hairline and on each side of the neck. Using gently pressure, stretch the skin downwards towards your shoulders. Release. Repeat 10 times. You can do the same stretch on the front of your neck.
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One-sentence summary -- Get in a comfortable position. Begin with deep breathing. Start with your collarbone. Massage the side of the neck. Stretch the back of the neck.

Q: Having good nutrition is vital to keeping your body healthy and keeping bedsores at bay. When you are healthy, your body can help heal bedsores more quickly and keep new ones from developing. If you are deficient in certain vitamins, especially iron, zinc, vitamin A and vitamin C, you may put yourself at higher risk for developing bedsores. Take vitamin supplements in addition to eating foods rich in vitamins. Eating or drinking lots of protein will also help keep your body healthy. If you're worried you aren't getting enough protein through your diet, a supplement drink like Ensure can help. Drink plenty of water every day. Men should aim to consume about 13 8-ounce cups of fluids and women should aim to consume about 9 8-ounce cups of fluids per day. This does not mean you need to drink only water. Many foods have high water content, and healthy foods can have up to 20% of your daily intake of fluids. Eat foods that also have high water content, such as watermelon, to increase your water intake. You can also get added hydration by sucking on ice cubes throughout the day in addition to drinking water. Do not drink alcohol, as this can contribute to dehydrating your body. If you are underweight, you have less padding to protect certain parts of your body that are prone to developing bedsores. Your skin can break down more easily. Being overweight can similarly cause problems, as it may be difficult for you to reposition your body to relieve pressure. Smoking contributes to drying out your skin and is generally considered an unhealthy habit. As well, it reduces blood circulation, a condition which can contribute to increased risk of bedsores.
A: Eat plenty of vitamin-rich foods. Keep your body hydrated. Maintain a healthy weight. Do not smoke.

Article: Whether it's your school, work, or social schedule that is taking up all your time, you need to always make time to exercise. And if you say you don't "have time," you're likely not making cutbacks where you can. It's a matter of making exercise a priority above the other things you have to do. Even if it's just 15 minutes, it counts. Not only should you be making time to exercise, but you should be making time to eat right, too. What's this mean? It means set time aside to go grocery shopping, to pack your own lunches, and to cook at home. Restaurants are some of the biggest culprits when it comes to foiling a strong diet plan. And besides, cooking is easier on your budget, too. When you're in school, it's hard to realize that there will be no other time in your life when being active is as easy. When you're a full-fledged adult in the work force, no one is putting up flyers and posting tryouts for a practically infinite number of activities. So take advantage of it! Sign up for something, even if you're not great at it, it will be an awesome (mandatory) workout (that you can't really get out of). Alright, so not everyone can handle a school sport. A decent alternative? Marching band. You laugh now, but it's not easy holding up an instrument and walking around in the summer sun for hours at a time. And as for your lung capacity? Won't be a problem. So if you're more musically inclined, this could be the route to go. In high school and college, physical education is largely becoming optional. Don't cave to the temptation! When else are you going to be able to take time out of the middle of your day just to mess around with peers and throw around a few balls? Likely never. And you're getting credit for it? That's a win win. Did we mention it's easier on your brain, too? You can only handle so many legit courses at a time, so consider gym class your break. Between school, a job, and your extracurriculars, you've earned it. Try to go to bed on a routine every day, even on weekends, to keep your body energized and ready to make good choices all day. Sleep restores our hormones to normal, stabilizing our hunger. What's more, it keeps your skin glowing and healthy. As often as possible, aim for at least 8 hours a night. Oh, and while you're sleeping, you're still burning calories. You're also not eating, so where can you go wrong? Why? Well, for starters it gets you sitting on your butt and not doing anything. But what's worse is that watching TV makes us want to mindlessly eat even when we're not hungry. If you don't watch TV, the urge to eat may not even present itself. Eating while you're distracted is one of the biggest reasons teens are overweight. If you are hungry and your favorite program is on, get a snack and portion-control it. Put however much of the snack you should eat in one bowl, and eat that. No going back for refills. When your show is over, get up and go for a walk or do something active to get your mind off your hunger.
Question: What is a summary of what this article is about?
Make time in your schedule for exercise and eating right. Pick up an active extra-curricular activity. Don't opt out of gym. Go to sleep! Limit the amount of TV you watch.