Article: Shoulder strain is a common whitewater rafting injury, and proper stretching will keep you loose. Spend five minutes before every pre-rafting workout stretching your muscles. To keep your shoulders loose, stretch your arms up and then across your body, holding each stretch for 60 seconds. You will need a lot of upper body strength to navigate your way through Class III to V rapids. With push ups, your form is crucial. When down on the ground, set your hands at a distance slightly wider than shoulder-width apart and imagine your body as a straight line. If push-ups are too difficult, do four sets of wall push ups with two-minute rests between sets. Keep this up every other day, with the same form. Once you can do 4 sets of 20 repetitions of wall push ups, you can progress to the inclined floor position. Planks and side planks are common core exercises that help develop muscles that stabilize your body when leaning into your paddle. Plant your hands directly under your shoulders like you’re about to do a push-up. Alternatively, place your weight on your elbows and forearms. Ground the toes into the floor, and hold for 20 seconds.  As an additional core strengthening exercise, lay on your back and touch each elbow with the opposite knee then straighten each leg. These exercises will strengthen your most powerful paddling base---your legs. When lunging, keep your upper body straight, your shoulders back and relaxed, and your chin up. Step forward with one leg, bringing your hips toward the ground until both knees bend at a 90-degree angle. Hold dumbbells while doing lunges for maximum resistance.  For squats, stand with your head facing forward and your feet shoulder-width apart. Sit back and down like you're sitting into an imaginary chair, with your thighs parallel to the floor. Hold for 15 seconds and repeat, doing three sets of ten. You will not be huffing and puffing in the middle of your river trip if you have several weeks of cardio training under your belt. Take an extended bike, run, or swim to build your cardiovascular health. Include sprints, hills, and obstacles. Break it up with some high intensity interval training. Do intense work with intermittent rests using either jump rope, burpees, stationary cycle, elliptical machine, or even boxing to build up your cardiovascular health. This will help you cool down and stay limber. Be sure to stretch your back, arms, hamstrings, and glutes. Make sure to hold each stretch 30 seconds, and breathe deeply. Consuming protein and carbs within 45 min after your workout will help rebuild your body. Choose a ratio of 3 carbs to 1 protein. A protein shake with banana, hummus and pita, or tuna on whole wheat are good examples.
Question: What is a summary of what this article is about?
Warm up by stretching. Build upper body muscles with push ups, pull ups, and chest presses. Strengthen your core with planks. Build leg muscles with lunges and squats. Build your endurance by biking, running, or swimming. Stretch five more minutes at the end of your workout. Eat a post-workout snack.
Article: Lawyers must abide by certain rules when representing clients. These rules are called the Rules of Professional Conduct. If you spot that your attorney has violated an ethics rule, then it may be time to get rid of him or her. To find your state’s Rules of Professional Conduct, follow the link listed under your state on the American Bar Association’s (“ABA”) page. The Rules of Professional Conduct include:  Competence. An attorney must be competent in the area(s) of law required to represent each client. If a lawyer does not possess the knowledge or skills required to represent you, he or she should not take your case or should retain competent co-counsel. Diligence. Lawyers are required to represent each client with reasonable diligence. Reasonable diligence means that the attorney must represent you in spite of personal inconvenience. In fact, the attorney is required to manage his caseload so that he can address your matter competently.  Confidentiality. Certain confidential information you give to your attorney should be kept confidential. Not all information is confidential, however, and there are exceptions to the general rule of confidentiality.  Nevertheless, if your attorney shares information about your case with a third party (such as a spouse or friend), then you should be alarmed. Avoiding conflicts of interest. A lawyer may not represent parties with conflicting interests without written consent from all parties. This written consent must indicate awareness of the conflict and include an express waiver of the party's right to an attorney without a conflict.  Safeguarding property. Any property transferred to an attorney must be kept in a safe place, separate from his or her own. This includes funds, which should be kept in separate trust fund accounts. You may be unhappy with the costs of the litigation. Look over your monthly bills. If you do not have copies, then ask the attorney to provide them to you.  You should not see any charges for clerical support or any unannounced increases in hourly billing.  Your bill should be itemized. It should specify what task was performed and how long it took. Multiple tasks should not be lumped together under vague headings like “work on case.” If your bill is not itemized, request that it be done.  Also look at your engagement letter, which you should have signed at the start of the representation. The engagement letter should have spelled out in detail what type of work would be billed and the hourly rate charged. Your attorney should respond to emails and telephone calls promptly, within a business day. If your attorney takes longer—or never responds—then you may have grounds for dismissing the attorney.  Also assess the quality of the communication. Do you feel comfortable talking to your attorney? Do you trust her judgment, or do you find her evasive? Your attorney should inspire confidence but should also acknowledge when she doesn’t know something. Think about how well you understand your case. Even the busiest attorney should have taken the time to explain the case to you whenever you request it. You should understand where you are in the litigation: at the pleading stage, at the discovery stage, preparing for trial, etc. Slow litigation is frustrating. However, your attorney is not entirely in control of how quickly your case advances. She has to work around the schedules for both the court and opposing counsel. Nevertheless, there are definite warning signs that the lack of forward motion in your case is being caused by your attorney:  Continuances without explanation. If hearings and/or depositions are being rescheduled for later dates without any explanation from your attorney, you may want to consider finding an attorney who is more interested in defending your case.  Missed due dates. If you receive a notice from the court or a letter from the other party informing you that your attorney has missed a due date, there may be a problem. While lawyers do make mistakes, missing a due date can have a serious negative effect on the outcome of your case. Arriving late or unprepared for hearings. Does your attorney arrive at hearings or depositions on time and prepared? If he is frequently running late, or appears to be phoning it in, then it may be time to find a replacement. Read the documents your attorney files in the case. Are they filled with typos and vague language? If so, the judge will not be amused and you probably are not getting top-quality representation.
Question: What is a summary of what this article is about?
Study the ethical rules. Look over your bill. Assess how happy you are with communication. Determine if your case is moving forward as it should. Assess the quality of work your lawyer is producing.