INPUT ARTICLE: Article: Lay down on the ground. Keep your feet on the floor with your legs bent, or stretch your legs out straight. Bend your elbows, keeping your arms on the floor and your palms facing up. Your arms should frame your face, and look kind of like a cactus (or goalposts). Stay in this position for 5-10 minutes to allow your neck and shoulders to release. In order to get neck relief, you will need to stretch out your shoulders, back, and legs. Perform these five moves in a sequence. If you are in severe pain, consult your doctor before starting any kind of exercise. Get into a "tabletop" position on all fours. Make sure that your knees are directly under your hips and your wrists are under your shoulders. Walk your hands out so they are 6 inches (15cm) in front of you. Lean your hips forward, so that your shoulders are over your wrists again, putting you into a "half-plank" position. Bring your shoulder blades together on your back, and allow your head to hang forward. Hold this position for 2 minutes. Allowing your head to hang forward may seem counter-intuitive, but this position allows your shoulder girdles to release. This will reduce the tension in your neck. It can be difficult to hold this position for the full 2 minutes at first. Just try to hold it for as long as you can. Work up to the full 2 minutes. Sit down facing a wall, and recline down onto your back. Scoot your bottom right up next to the wall, and lift your legs up against it. Keep your feet hip-distance apart. Tuck your shoulder blades underneath you and bring them together on your back. Hold this position for 3-10 minutes. It can help to place a little bit of weight--such as a sandbag--on the bottoms of your feet, to get a deeper release. Ask someone else to place the weight on your heels to prevent yourself from straining your neck. Turn so that you are facing away from the wall, and press your back up against it. You can sit cross-legged, or with your legs out straight. Gently press your back and the back of your head into the wall. Pull your shoulder blades together gently, and engage your core. Hold this for 3 minutes. Lie down on the floor on your back, with your knees bent and your feet on the floor. Bring your feet together so that they are touching, and then allow your legs to fall out to each side. This will help loosen your lower back, hips, and neck. Hold this for 5-10 minutes. Try to relax deeply in this position.

SUMMARY: Lie on your back with "cactus" arms. Let your head hang in a half-plank position. Lie with your legs up the wall. Sit with your back against the wall. Lie on the floor in a "frog" position.

INPUT ARTICLE: Article: During this time, the dye will still be oxidizing and settling into your hair. Washing too soon can sometimes lift the color right off the hair, which you definitely want to avoid! This may mean skipping a workout or two in order to avoid the need to wash your hair. You can also wear a shower cap to keep your hair dry in the shower. Since washing can cause color fading, only wash every other day at most. You may even want to give your hair 3-4 days between washes, since it will likely be more dry after dyeing. If your strands get greasy between washes, try using a dry shampoo. These gentle, specially formulated products will help your color last longer and keep your hair healthy. Look for ingredients that will moisturize and help remove product buildup without stripping color, such as keratin, natural plant oils, and minerals. Since your hair will be more vulnerable to damage after the chemical treatment, you'll want to use as little heat on it as possible. This includes styling tools such as curling irons, straightening irons, and blow dryers. If you have to use hot tools, make sure to spray on a heat protectant product first and use either the lowest heat or cool blast setting. You should especially avoid using hot styling tools in conjunction with heavy styling products, such as gels, volumizers, hairsprays, and mousses. If your locks are still feeling brittle or dry, use a deep conditioning treatment or mask once a week. Work the product through your hair, concentrating on the tips, then run a wide-tooth comb through the strands to make sure it's evenly distributed. Leave the mask on for 20 minutes (or as long as the product directs), then rinse well. Look for a moisturizing mask that's specifically formulated for colored hair. This is especially important if your hairstyling requires heat tools.

SUMMARY: Avoid washing your hair for the first 48 hours after dyeing your hair. Wash your hair every other day or less. Use color-protecting shampoo and conditioner to wash your hair. Avoid using hot styling tools while your hair is still fragile. Deep-condition your hair once a week to keep it moisturized.

INPUT ARTICLE: Article: England is under Greenwich Mean Time, which is UTC +0. As an example of the potential time difference you may face, England is 5 hours ahead of the eastern United States. Also, be aware that England has a period of Daylight Savings Time from spring until fall. The period of Daylight Savings Time, called British Summer Time, is UTC +6. It begins in late March and ends in late October. The easy part about the time difference is that England and the rest of the U.K. are in a single time zone. The time will be the same no matter which part of the country you call. Cards are often available at several locations, including gas stations, grocery stores, and convenience stores. Phone companies may also sell them to you directly. You buy the card and get a limited amount of minutes to use with your phone. Follow the directions on the card to use it. Read the fine print on any cards before buying them. Make sure the minutes can be used to call England. Also, note any hidden fees that can increase the cost. VoIP, or voice over Internet protocol, is an easy way to get in touch with someone in England. Programs such as Skype and FaceTime utilize an Internet connection, so you will need to connect to a free WiFi service in your area. Then, dial the person's phone number as you normally would to contact them. VoIP programs are available as apps on phones and can also be downloaded on tablets or computers. Free VoIP calls are only possible when you're connected to WiFi. If the other person has the VoIP program and is connected to WiFi, you can talk to one another without incurring any charges. Landlines cannot be called for free while using a VoIP service. You need to use the program's menu to pay real money for minutes. These minutes are often cheaper than using a phone provider data plan, and you can pay as you go to prevent overcharges. Another way to call landlines is to look for phone carriers that offer inexpensive VoIP plans. To use a video chat program successfully, both people need to have the program installed on their phone, computer, or tablet. Search for the other person in the app. Make sure you are both connected to the Internet, then tap the call button to start the chat. A few programs that have free video capabilities are Skype, Google Hangouts, Facebook Messenger, and WhatsApp.

SUMMARY:
Note the time difference before calling. Purchase international phone cards to save money when calling. Use a VoIP service to call cell phones and other devices for free. Buy minutes with a VoIP program to save money when calling landlines. Connect using a video chat program to call for free.