Article: Lie on your back face up, bend your knees, and put your feet flat on the floor so that you do not strain your lower back. Keep your nose perpendicular (pointing straight up) to the ceiling. Nod your head slowly forward without moving your neck. Envision that you are drawing a small arc with the tip of your nose. Keep the movement very slow. Slowly return your nose to its vertical position. Repeat 10 times. In a few days, increase your repetitions to 20 times. The next week, begin doing 2 to 3 sets of nose nods per day. Once you get used to the motion, you can do them standing up against a wall or standing up away from the wall. Sit up straight in a chair. Your neck should be long and your knees bent at a 90 angle with your feet on the floor. Squeeze your shoulder blades together, as though you are trying to get them to touch. Hold this for 3 seconds, like you're trying to hold a tennis ball between your shoulder blades. Slowly release your hold back to a relaxed position. Intentionally drop your shoulders if tension has caused them to creep closer to your ears. Let your arms hang to your sides. Repeat this exercise 10 times, moving in a controlled manner. Increase to holding for 10 seconds and then to doing 2 to 3 sets per day as you get stronger. Chest tightness and weak back muscles are very common in people who spend a lot of time at a desk or in front of a computer. It tends to cause your shoulder to slump forward. This exercise helps to undo that poor posture. Sit in a chair or stand up straight. Practice your chin retractions/nose nods a few times. Do a chin retraction, letting your nose sweep downward slightly. Once it is retracted, keep your chin at the same distance to your neck, but move the top of your head backward. Stay there for a few seconds and move slowly, returning your head to an upright position. Then, move out of the chin retraction. Do this 10 times, working up to increased repetitions and sets. During this exercise, remember that you are not trying to increase the arc of your neck. You are trying to pivot your head backward in a natural and correct manner. People who have had forward head posture for an extended period of time may find this very difficult to do in the beginning.
Question: What is a summary of what this article is about?
Do chin retractions, otherwise known as nose nods. Practice shoulder blade squeezes. Improve your range of motion with advanced chin retractions.
Article: Your baby may be more receptive to resuming breastfeeding if you set the right mood. As a general rule, the baby should feel comfortable and soothed. Do not wait until the baby is very hungry or very tired. Your baby should be relaxed, even to the point of falling asleep. Sit in a rocking chair placed in a dimly lit or dark room. Play soothing music. Keep the area free of distractions for both you and your baby. Try not to stress out each time you sit with your baby to nurse. If your baby senses your stress, he or she will probably become stressed, too. A stressed baby will have very little interest in nursing. Keep the experience as pleasant as possiblefor yourself and for your babyso that your baby feels as though breastfeeding is a positive thing. Staying calm can also make the process easier for you to bear and may increase your odds of success. Some studies suggest that increasing the amount of physical contact between you and your baby can encourage your baby to accept breastfeeding while also stimulating your milk supply. Skin-to-skin contact is especially helpful. Spend more time cuddling and stroking your baby. Consider sleeping together or bathing together. Use a sling or a baby carrier to keep your baby close even when you aren't actively nursing. If your baby still refuses to latch on, apply a little milk or formula to the nipple and areola. When your baby tastes it, he or she will identify the area as a source of food and may want to latch on. Before you produce any breastmilk, you can apply formula. After you've succeeded in stimulating some relactation, apply actual breastmilk to the area.
Question: What is a summary of what this article is about?
Choose the right time and place. Stay calm and patient. Increase touch. Apply milk to the nipple.
Article: An easy way to make yourself appear paler is to wear black clothing or other dark colors. Dark clothing creates contrast so that your skin looks lighter by comparison. It's an easy way to instantly look paler and more dramatic. This does not mean that you have to dress up like a goth. You can create a casual appearance by pairing a black shirt with blue jeans. You don't have to wear all black. Put the focus on your shirt, as this is where you will have the most skin exposed (neck, arms, face, etc.). If you are willing to dramatically change your appearance, dying your hair a dark brown or black, or even a deep maroon or purple, will make your skin look paler. Because your hair frames your face, a dark hair color provides the perfect backdrop to make your face look paler by comparison. If you don't want to dye your hair, consider getting a wig instead. This is great for a temporary look. Keep in mind that hair dye is permanent. Even if you use temporary dye, there is a chance that it might stain your hair, especially if it is blonde. It's well known that wearing black or brown eyeliner helps to emphasize eye and skin contrast, but if you don't want to wear makeup, wearing colored contacts can also be a good solution. If you have blue eyes, consider wearing brown contact lenses to heighten contrast and make your skin appear paler. If you already have to wear contacts, consider getting prescription contacts instead. Be sure to practice proper hygiene when wearing contacts. Never leave them in overnight.
Question: What is a summary of what this article is about?
Wear dark clothing. Dye your hair a dark color. Wear dark contacts.