INPUT ARTICLE: Article: Fluff pillows daily to maintain their shape. By fluffing the pillows daily, air can circulate to keep them from getting permanently deflated. You won't have to replace them as fast. Wash your pillowcases regularly too. Who wants to sleep on a dirty pillow case? Washing your pillowcases every week is a good idea. Some pillows cannot be fully restored and should be replaced. Experts suggest replacing pillows every 4-6 years, primarily for removal of dust mites. Place your pillow on a flat surface. If it has lumps, bumps or dents, it's probably time to replace it. If you wake up with a sore neck, it's probably not providing you with enough support. Once pillows have been repeatedly crushed and the stuffing is flat due to moisture (likely sweat), you probably won't be able to return them to their original fluffiness. If the pillow smells of mildew, replace it. Fold your pillow in half and then see if it pops back into place. If it doesn't, it's probably time to replace it.

SUMMARY: Regularly fluff your pillows. Replace your pillow every few years.

INPUT ARTICLE: Article: Music can powerfully affect your mood by relaxing and inspiring you. Consider your music selection. Soft, rhythmic music (ideally without lyrics) will be especially effective in putting your mind at ease. Vary the music depending on your mood faster music can energize you as long as it doesn't distract you or make you uncomfortable. Play songs you know well. Lyrics can be welcome if you already know them. Singing along or mouthing the words without thinking can have a calming effect that distracts you from whatever has been stressing you out. You don't need to achieve a certain level of ability to benefit from the mood-improving and calming aspects of drawing, but getting better can make drawing even more rewarding. Community colleges often have low cost classes taught by well-qualified teachers, and classes often meet in the evenings. Lots of communities also have arts councils that will also offer fun-oriented, open-enrollment classes in drawing and other creative mediums. Keep at least a note pad and pen or pencil with you so you can draw whenever inspiration (or stress) strikes. As you go about your day, jot down ideas of what you'd like to draw later on. Simply visualizing yourself drawing will both calm you down and increase the satisfaction you derive once you get the chance to do so!

SUMMARY: Listen to music while you draw. Take a drawing class. Keep your drawing materials with you.

INPUT ARTICLE: Article: A standing hamstring stretch is an exercise that can help treat sciatica pain by stretching and lengthening the hamstring (back of your thigh) muscles. Stand in front of a low table or sturdy box. Place one heel on the table or box on it while standing straight and keeping your foot flexed and toes pointed to the ceiling. Slowly bend over at the waist, making sure to keep your back straight. Try to touch your toes, as much as you can until you feel a slight stretch in your hamstrings. If you're not able to touch the toes, rest your hands on your shin or knee for a more comfortable position. Hold the stretch for 20-30 seconds, then return your foot to the floor. Repeat this stretch two to three times per leg. Flexing and bending your back forward can alleviate pain from sciatica. This helps to alleviate the irritation or impingement on the nerve. Start by lying on your back on the floor on an exercise mat or carpet. Bend both of your knees while raising them towards your chest. You will be able to feel a light stretch at the lower part of your back. Hold your knees at a position that you feel a light, yet comfortable stretching sensation in your lower back. Hold the stretch for thirty seconds, and repeat four to six times. Although a common pose to yoga, the child's pose is another exercise that can cause the comfortable, forward bending stretch that can help alleviate sciatica pain. Sit on your knees on a carpet or exercise mat. Lower your forehead to the ground and rest your head comfortably. Stretch your arms out in front of you and over your head and just allow them to relax, palm-side down on the mat or carpet in front of you. Hold this position for 30 seconds and repeat four to six times as you're able and feel comfortable. The piriformis stretch or "ankle over knee" exercise helps to loosen the piriformis muscle and increases its flexibility. Increased piriformis flexibility reduces the pressure on the sciatic nerve underneath. It is important to stretch the piriformis because, while it is very small and deep, it runs directly over the sciatic nerve. Increased tension in this muscle will cause compression of the sciatic nerve (possibly all the way down the leg). Lie down on your back on the carpet or exercise mat. Bend both of your knees at a 90 degree angle and keep feet flat on the floor. Place the left ankle on top of the right leg's knee. Your legs should now form a figure four pattern. The outer side of the left ankle should rest comfortably on the right leg's front thigh. Grab the back of your right thigh and slowly pull your thigh forward. You should feel a stretch deep in the left butt muscle. This is the piriformis being stretched. Keep your butt on the ground the whole time and hold the position for 30 seconds. People older than 40 years old should hold the position for 60 seconds. Switch legs and repeat two to three times per leg.

SUMMARY:
Stretch your hamstrings. Do a back flexion stretch. Try child's pose. Stretch your piriformis muscle.