INPUT ARTICLE: Article: Instead of stepping out with your front foot so that your knee is at a 90-degree angle, take a slightly larger step. This way, when you lean forward you'll have increased tension on your hip flexors. If you feel pain instead of mild tension, though, reduce your step a bit. It's important to step out further instead of trying to lean further forward with your foot in the same position. During your stretch, your front knee should never extend past the toes of your front foot. As you lean forward on your left leg, for example, raise your right arm straight up in the air. Then, angle it inward over your head very slightly. Stretching your arm upward will add further tension to your hip flexors. Extend your arm upward, but don't stretch it up so far that you lose your body positioning for the stretch. Keep your back straight, your shoulders slightly back and down, your chest slightly out, and your abs contracted. For the alternative stretch, start by lying flat on your back on your exercise mat or towel. Use both hands to pull your left knee up to your chestcome as close to touching your chest as possible without causing pain. Then, extend your right foot so that your right calf is flat on the mat (or is as close as possible without pain). This will mildly stretch your right side but not your left. Make sure to stretch both of your legs evenly. Hold this position for 10-30 seconds, and do 3-4 total stretches per leg.

SUMMARY: Step your foot out further if you don't feel mild tension. Raise your opposite hand as another way to increase the intensity. Do an alternate hip flexor stretch if this one is too challenging.

In one sentence, describe what the following article is about: If you create a safety plan you may be more prepared if you experience abuse. Know the best ways to exit your home, the best places to go that are safe, and who to call once you get there. Have emergency contacts handy. Keep a list of contacts on you at all times. You can create a safety plan. It will include where to go, who to talk to, how to keep yourself safe, and what additional coping resources you can use. If you believe abuse is about to occur, use this safety plan. Knowing your way around your home can help you get away if you need to. Having a plan can also help you feel safe. Identify ways to leave your home, such as through certain windows, doors, fire escapes, elevators, stairs, etc. If you live in an apartment complex, there should be a fire escape posting and map of the premises; study it in order to develop the fastest and safest way out of the situation. If there are locked windows and doors inside the home make sure you obtain keys or know how to unlock them ahead of time. Move objects out of the way if they block useful windows or doors. Identify safe places you can go in the future, such as certain friend's or family member's house, a school, hospital, etc. Find the fastest route to your identified safe place. Figure out how you might get there the fastest. For example, you can run, skateboard, or drive (if you have a license). Make sure you have plenty of places you can go and several back-up plans if people are not home. If necessary, you can go to a public place such as a mall or store to get phone access. Tell the people you plan to go to that they are part of your safety plan. Know typical times that they are home. If the abuse re-occurs, you should know who you can talk to about it. It could possibly evolve into something more, and if it does, you want someone else to know. Ask for help. Helpful people to talk to include: your mother, grandparent, a teacher, school guidance counselor, therapist, friend's parent, or another adult who you trust. Find a mentor or a school counselor you can talk to when you feel overwhelmed by the hurt. Make sure the person you choose to speak with is someone you trust, and feel safe around. Sometimes people who endure abuse end up engaging in risky, unsafe, or uncomfortable situations. Work on preventing future abuse. It's not your fault that the abuse occurred, but you can work toward reducing the likelihood of future or repeated abuse. Try to make sure someone is with you when you are around your father. Avoid being in a room alone with your father if you can. This may increase your risk of abuse. Try to have friends over, spend time with your siblings, or ask another family member over. If you can't avoid being alone with him, make sure you have an exit or way of protecting yourself if you need to. Using drugs or alcohol to cope with abuse can have serious and devastating consequences (illegal activity, lowered judgment, overdose). Avoid using substances to cope. Try exercise, writing/journaling, or therapy instead.
Summary: Identify what to do if the abuse occurs again. Identify how to escape in the future. Know where to go. Talk to an adult. Avoid dangerous or risky situations.

Take any colored A4 sheet of paper and fold it in half. To make it look more creative you can cut out strips from a different colored paper sheet and paste them on as a background. Take any scrap paper, write your birthday wish on it, and hand tear it (if you don't know about "Hand-tearing", refer to the "Tips" section). After getting the heading ready, paste it nicely on the "front page" of the card. After making the cover page, open the folded A4 sheet and create the inner portion of the card. A few ideas are listed below. On the right side of the two halves, you can write a poem or some good thoughts and decorate it nicely. For the left half, you can paste a photo of you with the birthday person and write about some beautiful memories you have together. If you don't have any photo of this person, you can either download it from social media or simply paste a small chocolate or a toffee in and write a few creative lines. You can finish decorating the card by pasting stickers applying glitter, etc. Any little extras that you think might make the card shine are good ideas.
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One-sentence summary -- Fold the card. Create the cover page. Open the card. Write loving words. Add a photo. Make a few final touches. Finished.

INPUT ARTICLE: Article: Place your soda in a saucepan over medium-high heat. Keep the soda on the stove until it boils. Boiling times will vary, but most liquids boil within a few minutes. Once your soda is boiling, immediately transfer it to a medium-sized mixing bowl. Sprinkle your gelatin over the soda and stir gently until it dissolves completely. When dissolved, you will no longer be able to see the gelatin mixed into the soda. Times vary, but gelatin usually dissolves within a few minutes. Pouring the wine straight into the boiling gelatin mixture will cause the alcohol to evaporate. Give the mixture a few minutes to cool down first. Once the gelatin is dissolved, pour your red wine into the gelatin/soda mixture. Stir until the ingredients are combined. You can use a turkey baster or a container with a spout to distribute the mixture between your shot glasses. Fill each glass just to the brim with the mixture. Place your shots in the fridge. Chill them for a few hours or overnight until the shots are set. Times will vary, but most shots will set within 24 hours. You can remove your shots by running a knife along the side of the shot glass. You can also simply have guests remove the shots themselves at a party or get together.

SUMMARY:
Boil your soda. Mix your soda and gelatin. Let the mixture cool for a few minutes. Add your red wine. Pour your mixture into your shot glasses. Refrigerate your shots overnight. Serve your shots.