Problem: Article: This stretch helps to lengthen and stretch your arch and Achilles tendon. Start by leaning forward against a wall, keeping one knee straight and the same leg's heel flat on the ground. Bend your other knee. You will feel the Achilles tendon and foot arch on the straight leg stretch as you lean forward. Hold this pose for 10 seconds. Then, relax and straighten up. Repeat 20 times with both legs. This stretch also focuses on your arch and tendons. Lean forward onto a counter top. Spread your feet shoulder width apart, keeping one foot in front of the other. Bend your knees and slowly squat down. Try to keep your heels on the ground for as long as you can. You will feel your Achilles tendon and foot arch stretch as you squat down. Hold the squat for 10 to 15 seconds. Then, relax and straighten up. Repeat 20 to 25 times. This stretch helps to lengthen the plantar fascia and is similar to what you will do if you wrap your foot. Cross whichever leg is affected over your other leg. Using the hand on the same side as the hurt foot, grab the sore foot and gently pull your toes back towards your shin. This creates some tension or stretch in the arch of the foot and at the plantar fascia. Hold this stretch for 10 to 20 seconds and repeat 10 times. The American Orthopaedic Foot and Ankle Society recommends doing stretches that target your Achilles tendon and plantar fascia to help treat plantar fasciitis and reduce the risk of a recurring injury. For these exercises, make certain you move slowly, gently, and smoothly. Don't make any quick movements because this may re-injure the plantar fascia. Repeat these exercises at least three times a day. Do these stretches especially after you have been sitting for a long time and when you get out of bed in the morning.
Summary: Do a wall stretch. Perform a squat stretch. Stretch the sole of your foot with your hands. Do all foot stretches gently.

INPUT ARTICLE: Article: Depending on your niche's location, it may not have access to ample lighting, meaning the objects inside will be difficult to see. If this is the case, try adding accent lights to your wall compartment. Most people install small, low-watt spotlights inside their niche's ceiling, similar to a museum display. However, you can also install accent lights by: Gluing a LED strip along the edges of the niche. Placing a tap light inside the niche. Pointing external spotlights at the niche. Unlike accent lights, which just add luminance, pendant lamps serve as both a lighting fixture and an artistic statement. Wired via a hole in the niche's ceiling, these lamps hang down and take up a large amount of space, pulling people's eyes to the area. Depending on your desired aesthetic, try going with a sleek, modern lamp or a more elegant fixture reminiscent of a chandelier. If your wall compartment has enough light already, try adding candles for purely aesthetic reasons. Large, tall candles will create an elegant look reminiscent of religious services and holidays. Small tea lights will create a more romantic display, bathing the area in warm light.

SUMMARY: Install accent lights to show off the objects inside your niche. Put in a pendant lamp for a more elegant look. Set candles in your niche to create more natural lighting.

In one sentence, describe what the following article is about: If you are a medium, you might see auras or symbols surrounding people. These images might just be fuzzy fields of color or physical symbols or scenes, like a lake or river. They are probably normal to your internal world, so pay close attention to how you perceive others. This is a large part of clairvoyance. These images might just be within your mind's idea, rather than outside of you physically. Also, notice if you tend to see things out of the corner of your eye that others don't perceive. Do you know if someone walks into a room without seeing that person? Sensing others' energy or moods can be an indication that you're a medium. You have deep intuition about people's moods. If you hold an object owned by a person, you can sense deep emotions and experiences connected with that person through the object. Your personal experiences surrounding death might reveal that you have a psychic gift. After someone you love dies, if you are a medium, you might experience odd occurrences. These could be as simple as unexplained slammed doors or strange sensations and feelings other than grief. Clairaudience, the ability to hear the voices of spirits, is a large part of being a medium. You might not know that you can hear voices, as these are usually not audible outside yourself. They are internal voices. You might have a series of nagging thoughts or ideas that come to you from seemingly nowhere.
Summary:
Think about what you see around people. Understand how you feel around others. Remember your deceased loved ones. Listen around you.