INPUT ARTICLE: Article: Lie on your back, with your legs bent to about 90 degrees at the knee and your feet on the floor. Pull your bellybutton up towards your chest and hold it for 10 seconds. Your core muscles are essential to support your posture, so the more you can work them, the better your posture will be. Repeat 8 times, and practice it daily. Breathe normally during this exercise, as you are training your core to be able to maintain this position during normal activities in daily life. While sitting in a chair, sit up straight and squeeze your shoulder blades together. Hold for a count of 5, and then release. Repeat this 3 or 4 times daily. Exercises that strengthen the muscles across your upper back and shoulders help you maintain good posture. Try the following strength exercise, with or without hand weights: Start by squaring your posture. Extend both arms straight out in front of you with your palms up. Bend your forearms toward your shoulders, trying to touch your shoulder blades with your fingertips. Do 10 repetitions with both arms, then alternate 10 reps for each arm by itself. While you wait for a web page to load or the bread to toast, place your elbows at your side, and touch your shoulders with your hands, creating your "penguin wings." Keeping your hands on your shoulders and your ears aligned, raise both elbows (count 1, 2) and lower them back down (count 1, 2). Do as many reps as your wait allows. You'll be surprised how many stretches fit into 30 seconds. Tilt or stretch your head in all 4 directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling your head in a circle, as it may cause further strain. For another exercise, get on your hands and knees. Curl your back upwards, like a cat, and then do the opposite, dropping your stomach down and curling your back downwards. Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy from sleep. Doing periodically throughout the day will help to raise your energy level. Yoga is excellent for posture and for your health in general. It can also improve your balance. Yoga works your core muscles, making them stronger and helping you to keep a proper body alignment. Yoga will also help by teaching you how to hold an erect posture while sitting, standing, and walking. Look for classes in your area, or scout YouTube for instructional videos.

SUMMARY: Improve your core muscles with deep abdominal stretching. Do a shoulder blade squeeze. Train your muscles for better posture with strength training. Pretend you're a penguin to stretch your shoulders. Use stretching for a sore neck or back. Practice yoga to increase flexibility and help with posture.

In one sentence, describe what the following article is about: Is your spider moving around less than usual? Tarantulas often stop moving or don't move at all to conserve energy before a molt. If your tarantula has not been moving much lately, then this could be a sign that she is about to molt. Is your tarantula eating? Before a big molt, tarantulas will stop eating for extended periods of time, ranging from a few weeks to a couple of months. If you have noticed that your tarantula has not been eating or that she has been eating less than usual, then this could indicate that she is going to molt soon. Some tarantulas secrete tiny drops of a clear fluid between the joints on their legs, and this can indicate that your tarantula is getting ready to molt. Check to see if you can see these droplets, but keep in mind that not all tarantulas do this before a molt. Some tarantulas will lose hair on their abdomens leading up to a molt. You might notice less hair on your tarantula's abdomen or even a bald spot on your tarantula's abdomen. If you see this, then it is a good sign that your tarantula is getting ready to molt. Your tarantula's abdomen may also appear darker and shinier than usual before she molts. What position is the spider in? During a molt, a tarantula lays up-side down on her back or on her side to get out of the old skin easier. This happens when a tarantula is actively molting and the whole process takes just a few hours. If your tarantula is on her back or side, then she might be trying to molt her skin. Spiders curl up their legs tightly underneath them when they die. If your tarantula is on her stomach and has curled her legs tightly inwards, then she may be dead or dying.
Summary: Watch for decreased movement. Note a refusal to eat. Check for clear fluid droplets. Look for thinning hair or a bald spot. Check what position your tarantula is in.

INPUT ARTICLE: Article: Rollers should be left in your hair for around 10 hours so a good time to have them in is while you sleep. Since you will need to wash your hair before putting in the rollers, it also makes sense to do this at night. It is best to put in the curlers when your hair is damp so that the curls last longer. Additionally, the hair will be easier to work with if it is damp. Let your hair air dry rather than using a towel. Using a towel will make your hair difficult to put into rollers. Only use water when washing your hair before a curling. Combing your hair can help straighten it out so that the rollers will be more effective. Refer to this article about combing for more information. Continue combing until the comb does not catch any knots. It is best to use a spray as a cream can leave white flakes behind in your hair. Let the spray sit in your damp, combed hair for around 3-5 minutes before putting in the rollers. Divide your hair into equal 1-inch wide sections. Roll each of these sections into the roller so that your hair looks uniformly curly after the rollers are removed. Continue putting in the rollers until all of your hair is rolled up. If you do not have naturally curly hair, hairspray is the key to ensuring your curls will last a long time. Do not use much more than three sprays since too much hairspray can be damaging to your hair and the environment. Remove the rollers slowly so that your hair does not snag. Instead of pulling the rollers, roll them out. Reverse the process of putting them in. Apply even more hairspray to ensure that your curls last for a long time.

SUMMARY:
Start this process at night time. Wash your hair then let it dry so that it is damp. Comb your hair to remove any knots. Apply a curling enhancer before putting in the rollers. Put in the rollers. Apply a few more sprays of hairspray after you have applied the curlers. Remove the rollers in the morning to finish the process of curling your hair.