Q: Going for an easy walk not only can stretch out your muscles through motion and help you relax, but it may also ease cramps. Make sure to keep your walk low impact so that you don't cause your muscles to tense up further. Only walk if you are able to and don't push yourself. This may only be possible after some light stretching. Gentle walking can help stretch out your muscles. Swing your arms lightly and use long strides to get the full stretching benefits. Gentle yoga can help stretch out your cramped back muscles more generally relax you. Even taking the time to do downward facing dog for ten breaths can help ease muscle cramps. Try doing gentle forms of yoga to stretch your muscles and relax you. Types of yoga such as restorative and yin yoga help stretch out and repair muscles and relax the body. If you don't have the time to commit to a full yoga session, do downward facing dog for 10 deeps inhalations and exhalations. Adho mukha savasana, which is the Sanskrit name for downward facing dog, is an important foundational pose in yoga that will not only loosen tight muscles, but will also relax your mind. Talk to your doctor before you begin any yoga practice to make sure you're healthy enough to practice. Deep breathing, sometimes called pranayama, will naturally invigorate you and can help dissolve tension and tightness in your back muscles and uterus. Focusing on your breathing can deepen help you deal with the symptoms of menstrual pain quickly and effectively. Deep breathing can help your body distribute oxygen to your body, which can help ease cramps and back pain. Inhale and exhale completely and in a balanced manner through your nose. For example, you would inhale for 4 breaths, hold for 2 counts, and then exhale completely for four breaths. You can vary the counts according to your abilities. You want to get the most out of your deep breathing, so sit upright, with your shoulders back, and refrain from slouching. Breath slowly and evenly by focusing from your stomach, pulling in your belly to expand you lungs and rib cage. If you have pain in your back, stretch out your lower back muscles. There are a couple of different ways to stretch that may help alleviate the cramps and pain. Lie flat on the ground and bend your knees into your chest to stretch out your lower back muscles. If you cannot lie down, you can do a similar stretch to ease lower back pain by simply bending forward and touching your toes. Don't force yourself to stretch if it's not possible. It's best to gently ease into the stretch. Only increase the stretch as the cramping ceases. You might want to walk around between stretches to help relax yourself. Cramping causes an actual physical change in your back muscles and a massage can remove it so that your muscles feel relaxed. A professional masseuse can feel any cramping or tension in your muscles and massage them out. Some studies show that massage can release muscle tension and alleviate cramps. There are many types of massage available, but Swedish massage and deep-tissue massage are effective at relieving cramps. You can locate a qualified massage therapists either online or through a doctor's recommendation. If you can't get to a professional massage therapist, try self-massage. Some studies found that acupuncture or acupressure can help relieve dysmenorrhea. Schedule a session for yourself with a certified practitioner to help relieve menstrual back pain. Acupressure can help increase blood flow to your back and uterus, which may alleviate cramping. Acupressure or acupuncture may help balance out your brain's hormone regulator, which can relieve pain associated with your period.
A: Go for a walk. Do some gentle yoga. Practice taking deep breaths. Stretch out your back. Get or give yourself a massage. Consider acupuncture or acupressure.

Article: Most of us have learned from an early age that saying yes is easier and gets favor and approval from family. This taps into a deep need to please our parents that is tied with love and fears of abandonment. Or we may fear alienating and losing our spouses or significant others. With friends, saying no can cause misunderstandings or risk hurt feelings. Then there's the worry that saying no at work could make you look bad or keep you from a promotion. Saying yes is great in theory, but often causes problems if we say yes to more than we can manage. Learning to say no nicely is a pathway to establishing and maintaining healthy boundaries. If you take pride in caring and doing things for others, saying no often feels uncomfortable. You may find that you say yes too often and end up anxious or stressed because you took on too much. Saying no reinforces healthy boundaries, which lets you effectively care for others while you take care of yourself. The experts agree that taking your time before saying no is crucial. If you're considering how to turn down an invitation or request, remember that you don't have to answer right away. Buy yourself some time to avoid nagging on the subject or hurt feelings. Don't take too much time, since it's not fair to make the other person wait too long. Avoid saying yes immediately and changing your mind later. This will hurt or ruin your credibility. For example, say your mom asks you in February, "Are you coming to town for the holidays this year?" Respond with something like, "Well, we haven't even thought about it yet. We're not sure if we can get the time off work. Let's talk about it again in September, okay?" If someone asks you to do something that's against your values, it may be best to say no in a way that avoids direct confrontation. Ask for time, then tell the person you want to give it some thought. Carefully consider your own values before saying yes to something you do not feel comfortable doing. For example, imagine a friend asks you to write a letter of reference for her family member. You can say something like, "I don't really know your family member very well and wouldn't feel comfortable writing as if I do." Don't say yes, but understand that you can turn something or someone down without saying actually saying no. Instead, be clear about your concerns and why you're refusing. For example, if your boss asks you to take on another project, don't simply say that you can't fit it into your current workload. Instead, say something like, "I'm working on x project due next week and y project that we're presenting next month. How much time can you give me to complete this project?" Sometimes it is tempting to tell a white lie or make up an elaborate story before saying no. But doing this risks your credibility if you are found out, and this can threaten relationships, whether personal or business. In the end, being honest is being nice. For example, if you're refusing an invitation, you could say, "That sounds like a great (opportunity/event/project) for someone else, but it doesn't suit me. I hope you (have fun / find someone else)." You may find it hard to repeatedly say no if someone keeps pestering you to do something. They might be used to you always saying yes and are just testing your limits. Hold your ground and continue to firmly say no. You may start out by refusing and giving an explanation like, "I know you really want to meet up this weekend, but I've already made plans that I need to keep." If the person continues to pester you, try keeping your responses brief, but firm.
Question: What is a summary of what this article is about?
Understand why saying no is difficult. Learn why saying no is important. Give yourself a little time. Stick to your principles. Try not saying no. Be honest. Stay firm.

Q: Select "Windows." From here, click on "Time Controls." A preview pane will pop up where you can select "Play" to see a rough draft of your project. If you wish to see a more finished version, click on "Ram Render Play." If your project is especially long or requires a large amount of memory, adjust the resolution before you preview it. After clicking to play it, the video will run continually until you click on the screen to stop it.
A:
Preview your project.