You should never place an ice pack directly on your skin. This can cause skin irritation due to the extreme cold. Always wrap your ice pack in something like a cloth or paper towel before applying it to your skin. Time how long you apply the ice pack. You should not leave an ice pack on for extremely long periods of time. In general, the ice pack should stay on for intervals for about 20 to 30 minutes. You should only apply an ice pack up to four times per day. Minor soreness and strain can be treated at home with ice and over-the-counter painkillers. However, under certain conditions, you should see a healthcare provider. See a doctor if you notice any of the following: Skin changes around the wound like blisters, a blueish color, or whitening of your skin. Burning or numbness when icing your skin.
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One-sentence summary -- Wrap an ice pack in a cloth before use. Ice your injury in short intervals. See a doctor under certain circumstances.

In order to gain an inch on your hips, you will need to eat a little more. You need extra calories to help give your body the fuel it needs to increase the size of your hips. Just like with weight loss, you cannot spot treat with weight gain. You will need to gain weight safely and slowly over your whole body to see your hips increase in size. You can do this by adding about 250-500 calories to your typical daily intake. For example, if you currently eat 1,800 calories per day, try increasing your daily caloric intake to 2,050 - 2,300. Try using a food journal or journaling app on your smart phone to calculate your current calorie intake. That way, you'll know what level to aim to gain weight. In order to increase your total calorie intake, you'll need to increase how much you're eating. You can increase your portion size or eat more frequently throughout the day. One of the easiest and more simple ways to gain weight, is by eating more frequently throughout the day. Try adding in a 4th small meal or adding 1-2 snacks a day in addition to your typical 3 meals per day. Eating more frequently can help prevent you from getting overly full from larger meals and keep you feeling energetic throughout the day. Another factor you'll need to focus on is the types of foods you eat. You need to add in foods that are higher in calorie so that those extra meals or snacks add up to be the needed 250-500 calories per day. Calorie-dense foods will help you meet a higher calorie target a little more easily. For example, adding in a small salad as a fourth meal will only add about 100 calories or less. Instead, focus on foods like that are higher in calories. Foods that are higher in protein and healthy fats are a good place to start. Try: nuts, avocados, dairy products, eggs and fatty fish. For example, you can add healthy calories with snacks like: peanut butter and an apple, 2 hard boiled eggs, trail mix, or full fat greek yogurt with nuts. Avoid adding calories with unhealthy foods like sweets, fried foods, fast food and junk food. While increasing your calories, you should also focus on making sure your diet is protein-rich. This is essential as protein is an important nutrient for muscle synthesis and energy. To ensure you're getting in an adequate amount of protein everyday, include 1-2 servings of protein per meal. Each serving should be measured for accuracy. Measure out about a 1/2 cup or a 3-4 oz portion per serving. Try foods like: poultry, beef, pork, dairy products, eggs, nuts, beans, tofu and seafood. While eating a protein-rich diet is important, still eat a wide variety of other foods like fruits, vegetables and whole grains.
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One-sentence summary -- Increase your calorie intake daily. Eat 3 meals daily plus a snack or two. Choose nutritious, calorie-dense foods. Focus on protein.

Duct tape should keep them together.
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One-sentence summary -- Fill up many plastic bottles with sand, take this sand from where the perimeter of the house will be, this will make them heavier and they will have more inertia so that they don't move. Put bottles where you took the sand from Stack bottles on bottles Tape the bottles together. Tape some panes of plastic together and tape it to the top of the wall

A full night's rest will give you the energy and focus you need to dance your best. Set an alarm if your audition is in the morning so you have enough time to get ready and make it to the audition building on time. A balanced breakfast, complete with protein and healthy fats and carbs, will supply you with further energy to use as you dance. Examples of an excellent breakfast for audition morning are cooked eggs, a glass of milk, and a bowl of oatmeal topped with fruit, or Greek yogurt mixed with nuts, granola, and berries. If you're in a rush, you can stop at a fast food restaurant to pick up something quick. Eating anything is better than eating nothing at all. Audition jitters happen to everyone, but don't let the feeling overwhelm you. Take a few deep breaths. Remind yourself to do your best and that everything will be fine. By emptying your head of any worries, you can respond more appropriately to every step of the audition and dance your best. The staff will be more interested in dancers who are punctual as well as skilled. Try leaving your home early if you can, so you can squeeze in extra warmup time and locate the building without rushing. You want something that is both appropriate for your dance style and comfortable to move in. Match your attire to the audition's rules as well, if necessary. Try to stick to something form-fitting as the judges will want to see your body and observe how you move. Put on tights and a leotard for classical auditions. Modern, jazz, and ballet styles require tights and a leotard. Ask the audition staff if there are any specific color choices they would prefer for these garments. Some auditions are stricter than others and will want their applicants to look uniform. Wear an appropriate pair of shoes. If you're auditioning in jazz dance, you'll need jazz shoes. Pointe shoes are ideal for ballet auditions. Choose a pair of shoes that are as comfortable for you to dance in as possible, but are also in good condition. If you aren't sure what type of shoe is appropriate, get in touch with a member of the audition staff. You can't dance as well with stiff, unprepared limbs and muscles. Most audition buildings will have open areas just for dancers to stretch and warm up. Take advantage of them and warm up as much as you can. If there are other people auditioning ahead of you, keep an eye on them and how the judges respond to them. Some judges may examine auditioners both as they dance and as they wait for their turn. Make note of their facial expressions and body language, as well as what behaviors trigger which reactions. Try to avoid making similar mistakes to the dancers before you, and tone down any behaviors the judges seem to dislike if you are also prone to those habits, such as staying too idle or exhibiting antisocial body language. If you find that observing the judges makes you anxious, stop observing and do something else. You could talk to the other auditioners or stretch more. The audition staff will have an easier time noticing dancers who position themselves at the very front. Occupying a frontal spot will make it easier for you to display your skills and let the judges take notice of you.
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One-sentence summary --
Get at least eight hours of sleep the night before the audition. Eat breakfast. Remind yourself to stay calm and focused. Arrive at the audition on time. Wear the best possible attire for your audition. Stretch once you get to the audition. Observe the judges' reactions to other dancers. Keep to the front of the room.