Q: This is a great way to activate your hips and legs and get them warmed up. Simply hop from foot to foot and repeat this 5 to 6 times. For a harder warmup, jump as far to the side as you can without losing your balance. This exercise helps with your mobility and your balance, as you have to find your center of gravity on each hop so you don't fall over. Stand upright and then take a large step backward with either your left or your right foot. Lower your hips until the opposite thigh is parallel to the ground and that knee is aligned over your ankle. Repeat this movement 5 to 6 times on each leg. This not only works out your legs, but it also helps improve your balance, which is an important part of cheerleading. For a more advanced move, go ahead and hold the lunge position for 10 seconds before returning to standing. This will stretch your hamstrings even more. While standing, take one heel and place it on the floor in front of you at a 45-degree angle. Lean forward and reach toward the toes on the outstretched foot. Keep your back and shoulders straight, and focus on feeling the stretch through the back of your legs. Hold the position for 15 to 20 seconds and then switch legs, repeating the movement 5 to 6 times per leg. It's okay if you can't reach your toes yet. If you need to, keep your hands on your knees and focus on holding the pose and keeping your back straight without hunching over at the waist. Sit on the ground with your legs in a straddle position (legs are out to the side instead of in front of you). Place your hands on the ground in front of you, then left a leg up off the floor about 2 to 3 inches (5.1 to 7.6cm). Hold that leg up for 4 to 5 seconds, then set it back down. Repeat this movement 5 to 6 times on each leg. Try to increase the amount of time you can hold your leg up in the air by 1 second every day. This will build up your leg muscles and help you have more explosion power when you do your jumps. Sit on the ground and gently roll onto your back. Raise your legs up into the air, and then spread them out so they are in the straddle position. Put one hand on each inner thigh, and push against your thighs as you simultaneously try to bring your legs together. Hold each stretch for 10 to 15 seconds, and repeat this movement 5 to 6 times. Keep your back, shoulders, and head flat again the ground during this movement. In addition to working your legs and improving your jumping abilities, this move will also work your core.
A: Warm up your legs by doing side-to-side hops. Wake up your thighs by doing backward lunges. Do a standing hamstring stretch for your back, glutes, and hamstrings. Complete a set of straddle lifts to help improve your jumps. Stretch your inner thighs by doing supine straddles.

Article: Perhaps the most important aspect of surviving cancer for the long term is getting regular check ups after the above-mentioned treatments have either "cured" your cancer or put it into remission. The main point of continuous follow-up care is to check if your cancer has returned or spread to other parts of your body. Frequent check ups (1-2x per year) can also help to find other types of cancer and detect any side effects from your cancer treatment. Follow-up care typically involves seeing your family doctor or oncologist (cancer specialist) to review your medical history and get a physical examination, blood tests and/or imaging studies (x-rays, MRI, CT scan). Although the research is mixed in regards to if chronic stress can actually induce cancer or cause it to return directly, there's no question that long-term stress weakens the immune system and hampers its ability to fight cancer cells from developing. As such, combat stress in your life with stress-relieving practices such as yoga, tai chi, meditation, deep breathing techniques and positive visualization. Join a class at your local gym, church or community association and learn how to do these activities properly. Deal with stressful situations head on, both at work and at home, and don't let them become chronic and negatively impact your health. Chronic stress also increases the probability of certain behaviors developing that are linked to increasing the risk of cancer, such as smoking, drinking too much alcohol and overeating. Compared with people of normal weight, those who are overweight or obese are at greater risk for many diseases, including certain cancers particularly cancer of the esophagus, pancreas, colon, rectum, breast, endometrium, kidney, thyroid and gallbladder. As such, keeping your weight down is one of the more important acts that increase your chances of surviving these cancers long term. Long-term weight loss depends on two main factors: reducing your daily caloric intake from food along with regular daily exercise even just 30 minutes of walking each day. For most women, eating less than 1,500 calories per day leads to some weight loss every week even with light exercise. Most men will lose weight if they consume less than 2,000 calories per day. To lose or maintain a healthy weight, eat lean meats and fish, whole grains, fresh veggies and fruit and drink lots of water. Avoid fast food, processed food, baked goods, candy, chocolate and soda pop.
Question: What is a summary of what this article is about?
Get regular check ups or follow-up care. Combat stress. Keep your weight under control.

Q: You can use any colors you want, but darker and highly saturated colors will show up the best. This technique works best on blonde hair; markers probably aren't the best choice if you have darker hair, but give it a try and see what results you get! You can use a single marker color for this or dip-dye with multiple marker colors to get a rainbow effect. Washable markers are recommended, but you can try highlighters and other markers types if you want to experiment. This look usually lasts about a day. The washable markers will wash out of your hair very easily, even without shampoo. Keep this in mind throughout the dayrain and heavy humidity can cause the color to bleed, unfortunately.
A:
Select your colors from a set of washable markers. Shampoo your hair to remove the color.