Each rail slides into slots on the post and is held in place with screws. Turn the screws counterclockwise to remove them. Pull both the top and bottom rails away from the post. If you have trouble installing a post, removing the rails and fence panels completely can give you more space. Remove the old post as well as any fragments that may be in the ground. If your post was held in place with concrete, you will need to dig up the concrete to remove it. To remove the concrete, dig out the dirt around it. You can refill the hole later. To figure out where to place the new post, measure the distance between 2 existing posts. The new post should be placed an equal distance from the last post. Mark the location with paint, tape, or another indicator. The post needs to be even and straight or else the rails and panels will not fit correctly. Dig out the spot you marked earlier. Make the hole about 8in (20cm) in diameter. You can use a tape measure to ensure the hole is the size you need. You will need about 120lb (54kg) of premixed concrete for 1 post. Place the post in the hole. While someone holds the post in position, fill the the hole with concrete. Pour the concrete until it is about 4in (10cm) below the ground's surface. The other person should hold the post straight. If it doesn't look right, adjust it quickly before the concrete solidifies. Fit the fence rails into the holes on the new post, then begin sliding the panels onto the rails. Screw the rails to the inside of the post. Then, attach the panels, screwing them in place if they also use screws.
++++++++++
One-sentence summary -- Unscrew the connecting rails. Dig out the damaged post. Measure where the new post will be placed. Dig a hole 3ft (0.91m) deep in the ground. Seal the pole in place with concrete. Reinstall the fence rails and panels.

Yogurt has the same kind of "good" bacteria that your vagina needs to stay healthy. You can replenish your body's bacteria by making yogurt part of your daily diet. Eating yogurt is a great way to both prevent and treat yeast infections. Other foods besides yogurt also help your body in this way. Kimchi, kombucha, and other fermented foods can be substituted for yogurt if you aren't a big fan. Yogurt pills are also available if you'd prefer not to ingest yogurt on a daily basis. Cranberries, pineapples, strawberries, and other fruits help to freshen the smell of the liquids secreted by the vagina. Eating fruits won't exactly make your vagina smell fruity, but it can help you develop a more pleasant scent if that's something you're concerned about. Fruit also has a high water content, and staying hydrated helps flush the body of toxins that can lead to bad smells. Sugar can make a yeast infection worse, so it is important to limit or avoid excess sugar. Don't add sugar to your food, and check labels to identify foods that have added sugars. Also, steer clear of processed carbohydrates and alcohol since these are high in sugar. Garlic has properties that kill yeast, making it an effective tool for preventing and treating yeast infections. Eating cooked or raw garlic a few times a week is a great way to keep your vagina healthy. It has also been said to help get rid of bad vaginal odor. Kegel exercises strengthen the pelvic floor muscles and the pubococcygeus muscle. These muscles tend to get looser and weaker with age and after giving birth. Strengthening them can help you avoid issues like urinary incontinence and also increase sexual pleasure. To do kegel exercises, follow these steps: Locate your pelvic floor muscles. To do this, pretend you are stopping urination in midstream. The muscles you use to stop are the ones you are targeting with kegels. Tighten the muscles and hold for three seconds, then release. Repeat this 15 times. Continue doing kegel exercises daily, holding for longer and adding more repetitions as you gain control. The vagina is also strengthened through sexual activity and pleasure, since sex keeps it toned and elastic. Having regular intercourse is a good way to keep yourself in shape. Focus on tightening and releasing the vagina during sex to exercise the vagina as much as possible. Try mula bandhas (practiced in yoga) to help strengthen your pelvic floor. Using a vibrator can help you achieve the same effect. Jade eggs, vaginal cones, ben wa balls and vaginal barbells are also implements designed to exercise the vagina through "weight-lifting" techniques.
++++++++++
One-sentence summary -- Eat plenty of yogurt. Eat lots of fruit. Cut back on sugar, processed carbohydrates, and alcohol. Eat garlic. Do kegel exercises. Explore other ways to exercise the vagina.

Tap one of the tabs to select your category. Tap the screen to show the playback controls. Tap the Pause button to pause the video and slide a finger across the bar at the bottom of the screen to adjust the volume. You can also skip between videos in a series by tapping the forward and back buttons
++++++++++
One-sentence summary --
Tap the Videos icon on your iPad's Home screen to launch the Videos app. Tabs are shown at the top of the screen, for Movies, TV Shows, Podcasts and Music Videos. Tap the title of the podcast or TV show episode you want to watch (for movies and music videos, skip to the next step). Tap the title of the video you want to watch. The video begins playing on your iPad. Slide a finger across the bar at the top to skip forward and back in the video. You can stream the video via AirPlay by tapping the AirPlay button (rectangle with an arrow) and selecting an available device. To stop watching the Video, tap the Done button.