Write an article based on this "Strengthen your mid back. Make your thoracic spine more flexible. Stretch your chest and neck muscles. See a chiropractor."
article: Part of being able to pull back your shoulders and keep them properly aligned is having strong muscles in your mid back region between your shoulder blades. The main muscles groups there are called the paraspinals, rhomboids, trapezius and infraspinatus. When these muscles are too weak, they allow the shoulders to slouch forward. When they're strong, it's easier to hold and maintain good posture. Rowing machines are excellent for building strength in the muscles between your shoulder blades. Start with light weights and lower reps and slowly progress to heavier weight and more reps over the course of four to six weeks. Doing the "reverse fly" with free weights is also great for strengthening the rhomboids and trapezius muscles. Sit on the edge of a bench with your waist bent forward and looking at the floor. Grab dumbbells in each hand and lift them laterally out and up off the floor, causing your shoulder blades to retract. When your arms are parallel with the floor, hold for a few seconds then slowly lower the dumbbells. Swimming is an excellent exercise because it works virtually all your muscles, especially those of your shoulders, spine and legs. Swimming also forces you to have good posture in order to stay above the water line and swim in a straight line. Although your thoracic spine (mid back) naturally curves forward somewhat, too much slouching can create a hump that's stiff and painful. The inflexible hump (medically called a kyphosis) then forces the shoulders and neck forward. As such, try to make your thoracic spine more flexible by extending it (reversing the curve) so that it's easier to realign your shoulders. Lay on a large exercise ball with your feet on the floor and looking up at the ceiling. Slowly roll (extend) your mid back over the top of the ball so your head gets closer to the ground. When you feel a nice stretch (not painful), hold it for 15 seconds and repeat 10 15 times per day. Do the "Superman" pose. Lay face down on some padded flooring with your arms outstretched above your head. Lift your chin, arms and as much of your legs off the ground as you can simulating Superman flying. Hold for 15 seconds and repeat 10 15 times per day. Make sure you place a pillow under the stomach so as not to hyper extend your back as you raise your head, arms and legs. Swimming, rowing exercises and yoga classes will also help to make your thoracic spine (and many other areas of your body) more flexible. Use a back stretcher, which is a curved lumbar stretcher you place on the ground and lie on for several minutes a day (start out with one minute, gradually increasing to five minutes). Lie down face-up on a back stretcher beneath your middle back. Slowly extend your back on it. This helps offset the constant forward slouched position. In addition to weak muscles in the mid back, overly tight muscles in the chest also contribute to pulling the shoulders forward and out of alignment. Ironically, this posture is relatively common in men who go to the gym, but spend too much time on their chest (pectoral) and anterior shoulder muscles and not enough time on their rhomboids (between the shoulder blades) and posterior shoulder muscles. The solution is to avoid overworking the pectorals and make sure they are well stretched and pliable. A similar problem occurs when the muscles of the lower neck (trapezius and levator scapulae) become too tight / strong they pull up on the shoulders and make it look like the person is always shrugging. To stretch out your chest muscles, stand in a doorway or against a corner and raise the arm closest to the wall to shoulder-height. Your arm should be bent at the elbow. This posture resembles half of a football goal post. Rest your arm against the wall or doorframe, and use it to gently stretch your shoulder for 30 seconds. Turn your head and look in the opposite direction of your shoulder to intensify the stretch. Then switch to the opposite shoulder and repeat. Stretching five to 10 times daily will help loosen your chest muscles and allow your shoulders to retract. Once your neck is warmed up, start stretching it by laterally flexing your neck and head (bending it sideways) try to bring your ear closer to your shoulder. Hold for 30 seconds and do both sides five to 10 times daily. Loosening your neck muscles will allow your shoulders to gradually lower. A chiropractor is a spinal specialist trained at assessing posture. Not only can they tell you if your posture is poor, but they can usually pinpoint the cause and offer natural solutions. Chiropractors can diagnose spinal abnormalities that cause misaligned shoulders (scoliosis, osteoporosis, hyperkyphosis), typically with x-rays. They can also make your spine more flexible and functional with manual joint manipulations called spinal adjustments. A chiropractor may apply joint manipulation to the middle back to relieve shoulder pain. The middle back is often overlooked as an area of focus for shoulder pain; however, recent research indicates that thoracic spine manipulation is effective for shoulder pain. A misaligned shoulder may also be due to a slight dislocation called a subluxation, where the joint is not quite aligned properly. Ask your chiropractor to check both shoulder joints in addition to your spine. Sometimes misaligned shoulders are due to issues lower in your body, such as a short leg or an unlevel pelvis. Adjusting the pelvis to realign it and adding a lift to your shoe can help balance your lower body, which positively impacts your upper body. Keep in mind that spinal adjustments can't reverse deformities such as scoliosis and are not indicated for an osteoporosis-related hyperkyphosis.

Write an article based on this "Click Layer tab in the sidebar to the right. Click the icon that resembles a sheet of paper. Double-click the name of the layer. Type Grahics as the name of the new layer. Reposition the Graphics layer below all the text layers. Click the square at the bottom of the toolbar. Pick a color. Click the Brush tool. Click the drop-down menu in the upper-left corner. Select a brush type. Use the brush tool to create simple graphics. Click File. Click Place. Select a photo you want to import. Click Place. Drag the photo to where you want it. Adjust the size of the photo. Click the checkmark icon."
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This displays the Layer menu with a list of layers. You can use layers to seperate different elements of your document. If you don't see the Layer tab, click Window in the menu bar at the top, and make sure "Layers" is checked. It's at the bottom of the Layer menu in lower-right corner. This creates a new layer. It should appear above the "Background" layer in the list of layers. This allows you to type a new name for the layer. The current layer name is most likely "Layer 1". This renames the layer to Graphics. Use this layer for all of your graphics and drawings. To change the position of a layer, click and drag the layer in the Layer menu in the sidebar to the right. Drag the layer below all the text layers, but above the Background layer. It's the first colored square at the bottom of the toolbar on the left. The one on top is for the foreground color. The one on the bottom is for the background color. Click the one on top. Use the color picker to select a color for the foreground. Click a color in the rainbow (spectrum) colored bar, and then click the exact hue you want in the large square. It's the icon that resembles a paintbrush in the toolbar on the right. It has an icon that displays the current brush type and the brush size below it. Clicking this icon displays a drop-down menu that allows you to select a brush time and change the size of the brush. Click an image in the drop-down menu to select a brush type. The solid circle brushes create solid lines of varying sizes. The faded circle brushes create soft lines of varying sizes. Other brushes can be used to create simple patterns, textures, and simple images. You can also download and add new brushes to Photoshop. There are a few ways you can use the Brush tool. Click and drag on the document to draw shapes and lines using the circle brushes. If you are using texture or image brushes, you can click once to place an image, pattern or texture item. Be creative and don't be afraid to experiment. If you make a mistake, click Edit in the menu bar at the top, and then click Undo to undo what you just did. You can also click the icon that resembles an eraser in the menu bar and use it to erase your work. It's in the menu bar at the top of the screen. It's near the bottom of the File menu. This opens a file browser. Use the file browser to navigate your computer. You can click folders in the sidebar to the left. When you find a photo you want to import, click it to select it. It's on the left side of the file browser near the bottom. This places the photo in your Photoshop document. You can reposition the photo by clicking and dragging it. To adjust the size of the photo, click the corner and drag to change the size. Hold Shift while dragging to keep the image dimensions proportional. It's at the top of Photoshop. This confirms the position of the photo and places it as a new layer. You can use this to add a picture of yourself, a company logo, or even an image to use a background. If the image is placed on top of any text, click the layer that contains the image in the Layer menu to the right. Drag the layer below all text layers in the Photoshop file.