Q: Go down on your left knee and place your right foot straight in front of you, as if you were doing a cheat version of the splits. Touch your right foot with both hands and then try to touch your knee with your forehead. Hold this pose for at least 15 seconds. Bring your left arm over your body and try to touch your right foot. Hold this position, then turn as far as you can to the right and hold again. All of your muscles work in tandem together so stretching your other muscles (like your leg and core muscles) will help improve back flexibility. Having a strong core will allow you to work on your back flexibility by being able to engage in more poses and stretch further into your poses. Go into a lunge position and push your pelvis down towards the ground. If you feel pressure or pain, lessen the degree of your lunge. Sit back onto your bended knee and stretch out your front leg. Try to put your forehead to your front knee you should feel a stretch in your hamstring. From this position, try slowly going down into the splits. Go down as far as you can without hurting yourself and hold this position for 30 seconds. Remember that all of your muscles work together to make one strong body so a flexible, strong back requires flexible, strong muscles in other parts of the body as well. If you can't quite get down into the splits or reach all the way to your toes, that's fine. The more you practice and work on your stretches, the more flexible you'll become. Don't try to force yourself too hard into stretches you can't handle. You don't want to injure yourself.
A: Try a standing split stretch. Work your way down to floor splits. Adjust the stretches to suit your specific needs.

Article: If you're looking for a dedicated girlfriend, don't waste time with someone who's uninterested in a committed relationship. A relationship with this type of girl can be fun for a while, but may end in heartbreak when she gets interested in someone else. If your prospective girlfriend seems reluctant to agree to an exclusive relationship or flat out refuses the possibility, look elsewhere. The exception to this rule, of course, is that if neither of you want to commit, you can theoretically have a casual, non-exclusive relationship. Still, approach this possibility with caution - can you truly, honestly stand to see the girl you like with someone else? Some girls, like some guys, don't have the healthiest priorities when it comes to the relative importance of people and things. As a rule, good girlfriends won't watch you go broke trying to please them. While presents, tokens, of affection, and fancy nights out have their place, they shouldn't be a constant requirement to date someone. If the girl you're thinking about dating seems more interested in the things she'll get as a result of being a girlfriend than in actually being a girlfriend, pass on the dating opportunity. Try to ask yourself questions like "would this person still like me if I couldn't afford to take her out?" and "can we enjoy each others' company without spending any money?" If you're not able to answer "yes" to many of these questions, a relationship with this person may have a material foundation, rather than an emotional one. When it comes to placing material demands on a significant other, the distinction between what's normal and what isn't normal should be obvious. Obviously, special occasions, like birthdays, holidays, anniversaries, etc. are cause for celebration. That old relationship adage "communication is key" - is repeated often, but for good reason. When it comes to girlfriends, you want someone who's willing to be open and honest with you, especially when it comes to any problems than may be affecting her or your relationship as a whole. While it may seem superficially desirable to have a girlfriend who always acts happy, even when she's not, this is actually the last type of person you'll want to date, as negative emotions, if concealed and left to fester, can build into serious problems for your relationship. This is very, very important. Relationships are a two-way street, so it's just as important for you to treat your girlfriend with respect and affection as the reverse is. If the girl you're thinking about dating doesn't seem like she'll be able to make the same investment of time and emotional energy in you as you plan to in her, a relationship is probably not a good idea. Remember, relationships are just as much about you as they are about your partner. Relationships should be opportunities for you to make your (already great) life even better with someone you care for and respect, not just to make your partner happy.
Question: What is a summary of what this article is about?
Avoid girls who don't want to commit. Avoid girls who are materialistic. Avoid girls who aren't willing to express themselves. Avoid girls who don't value you.

Q: If you want to keep busy, it may be easier to do so once you get negative feelings out of your head. Get a pen and paper and jot down what you're feeling for a little bit each day. Then, once your feelings are out, you can focus your energy elsewhere. Make a list of everything he did to disappoint you. For example, write things like, "He never held my hand in public" and "He didn't want to call me his girlfriend." Once you're done, set the list aside and try to focus your energy somewhere else. In the wake of a breakup, you may find yourself constantly thinking about what went wrong and why. It can be helpful to have new goals. This will help you stay busy and avoid thinking about him. It is important to strike a balance between activity/distraction and rest/reflection. Thinking about it too much can result in depression, but running away from it can keep you from healing. Think about something you always wanted to do. For example, did you always want to take up running? Try developing a workout routine that will teach you to run. People often become obsessive over past lovers. Sometimes, the easiest way to beat one obsession is to replace it with another. Try to stay present instead of lingering over what happened in the past. At any given moment, keep your mind on what you're feeling and experiencing right now. Try to enjoy the small day to day things. Even something as simple as eating a great lunch should be savored. If you find yourself thinking about your ex, stop and think something like, "That was then. I'm going to focus on what I'm doing and how I'm feeling right now." You can use grounding techniques to get off the hamster wheel of thinking about him and bring you into the present. Look around and name five things you see. Five colors. Five textures. Close your eyes and identify what you hear or smell. Self care is important, especially after someone hurt you. Do not neglect the normal rituals of eating right, exercising, and caring for yourself overall. Keep up with personal hygiene. Even if you feel like lingering in bed all day, get up, shower, and brush your teeth. Stay on track with your exercise routine as best as you can. If you're feeling really down, reduce your routine. For example, go for a brisk walk instead of a jog. Eat right. Binging on junk food may be tempting when you're feeling down, but it's unlikely to make you feel better.
A:
Write out your feelings. Give yourself something to do. Keep your mind in the present. Take care of yourself.