You want the chair to remain firmly in one place. Your feet should be planted on the floor, with your knees bent at ninety degrees.  Make sure the chair is not wobbly, and doesn’t rotate or have wheels (e.g. an office chair) If you are at the gym, you can sit on a weightlifting bench. The exercise band should be placed behind your knees, on top of your clothing. The band should be tight enough so that it is challenging to pull your knees apart, but not so hard that you cannot perform the exercise. Alternatively, you can also create resistance using your hands. Simply make a fist with both hands and place each hand on the outside of each knee. For example, your left hand will be on the outside of your left knee, and the right hand will be on the outside of your right knee. Use the strength of your arms as resistance. Take a breath in, and as you exhale, begin the exercise. try to push your knees apart, against the resistance bands for four seconds. Then, exhale as you release.  Keep the muscles in your abdomen contracted while you do this exercise to keep your spine protected. Don’t hold your breath as you perform the exercise, as this may make you dizzy. You should try to press against the band so that you feel the outer muscles of your thigh contracting. It is not necessary to spread your legs as wide as they will go. If it is possible for you to do this, you might need to try a tighter resistance band. You should try to do three sets of 15 repetitions. This means that you will repeat the exercise 15 times, take a short break of a minute or so, and then repeat for two more sets of 15. You should aim to do this exercise three to five times per week.  If you feel that this is too hard for you, then do as many as you can, and work your way up. As you get stronger, you can move to a tighter resistance band.
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One-sentence summary -- Sit in a chair with your knees bent. Place an exercise band around your thighs. Press your knees outward. Repeat the exercise.

Q: Go to Windows, then Run, and type "cmd" . Press enter. \ .   " and do the same thing.  Then next "e:" and restart your computer. Enjoy the freedom to open hard drives on a double click.
A: Open command prompt. Type "cd\" and press enter to get to the root directory of c: Type "attrib -h -r -s autorun.inf" and press enter. Type "del autorun.inf" and press enter. Repeat the same process with other drives, type "d: Restart your computer and it's done.

Article: What are you gaining in your sexually harassing behaviors?  Better understanding why you feel sexual harassment is necessary will help you find a solution for your behavior and refocus your energy in a more productive way.  Examine your reasons for sexually harassing women.  Do you want to look good in front of your buddies?  Perhaps you need new friends, or give your old friends a heads-up about why sexual harassment is wrong. Does it make you feel strong, powerful, in control?  Your insecurity is no excuse for sexual harassment.  Talk to a therapist if you struggle with the need to feel “manly” or “tough.” Do you feel entitled to touch or talk about a woman's body without her permission?  This is a symptom of male privilege, the ability of men to do and say things that women cannot because society judges people of different genders with different yardsticks.  Consider how you would feel if someone touched and tried to coerce you into something you did not want to do. Whatever your reason, ask why you think it’s acceptable and find a way to undermine the assumptions upon which you’ve justified sexual harassment. There are consequences for you and consequences for her.  There can be emotional, physical, or legal repercussions for sexual harassment depending on the severity and specific circumstances of the situation.  Some of these consequences include:  You may later feel embarrassed when you realize how rude you’ve been.  In addition to negative feelings, you may open yourself up to legal action, especially in the case of ongoing sexual harassment of one individual. Women who experience sexual harassment feel angry, trapped, and frustrated.  Victims of sexual harassment will feel less safe and often have to adjust their travel routes and schedules in order to avoid certain times of the day (especially late at night) or certain places (near bars, colleges, and restaurants) where sexual harassment is a frequent occurrence. Cultural acceptance of sexual harassment leads to rape, domestic violence, and other forms of female disempowerment which women around the world have to confront daily. Imagine you are one of the one in four women who experience sexual harassment in the street before the age of 12 (or one of the one in two women harassed on the street by age 17).  How would you feel?  Victims of sexual harassment often describe the experience as one in which they feel powerless, afraid, angry, and alone.  Stop believing the lie that women enjoy harassment.  Just because she smiles doesn't mean she likes it; in fact, a smile is most likely a fear response in the hopes that the situation won’t escalate into threats, violence, stalking, rape, or murder.  Sexual harassment threatens a woman's sense of safety, and it is never okay. Use the following guiding questions to think carefully about life as  a woman under the constant threat of sexual harassment:  Would you like to worry about what you are wearing before going out because you might be "asking for it?" What would it feel like to live according to a "rape schedule" – leaving bars and other venues early to ensure you are not alone in the parking lot after dark? Do you think your sister, mother, or female friends would appreciate catcalls, staring, or unwanted groping?  Would you? Changing habits is hard. Motivate yourself to stop the harassment.  Wear a rubber band around your wrist and lightly snap it against your wrist when you feel the urge to harass.  Have a stress ball in your pocket to distract yourself when you're feeling the urge to touch someone inappropriately.  Conversely, when you go for a week without making a sexual comment or joke which might make women feel awkward or uncomfortable, give yourself a pat on the back and a little reward. As time goes on and you become more sensitive to the reality of sexual harassment, elongate the period of time you wait to reward yourself for speaking and acting free of sexual harassment. Give a detailed verbal apology to any woman you realize you were harassing.  Explain that you now realize the error of your ways, and have learned that women deserve respect.  A display of penitence will make the women you harassed feel somewhat better, and after a big apology, you will think twice about making lewd comments, gestures, or touches.
Question: What is a summary of what this article is about?
Question your motives. Understand the consequences of sexual harassment. Empathize. Discipline yourself. Make amends.