In one sentence, describe what the following article is about: 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.

In one sentence, describe what the following article is about: Go back to the beginning of your “unofficial” relationship. Review the reasons why the two of you became friends with benefits to begin with instead of an “official” couple. Now ask yourself how the situation has changed:  Have either one of you met someone new whom you’d rather be with? Is your casual arrangement growing into something too serious for you to handle? Are you unsatisfied with keeping things casual? Break-ups between committed partners traditionally warrant a face-to-face meeting or a conversation over the phone. If you feel that you should honor your preexisting friendship with the same respect, break up in person or over the phone so you can talk it over immediately. But since your FWB situation is (or is supposed to be) more casual, feel free to send the message via text or email. Just be sure to use straight-to-the-point words so there is no room for misinterpretations, since you won't be there to clarify. Instances where text or email might be preferable include:  When you feel like your resolve might weaken in direct conversation. If your FWB has a track record of being obstinate, manipulative, or slow on the uptake. If you are in a long-distance relationship, have conflicting schedules, or face some other obstacle that makes seeing each other in person a chore even in the best of times. If you want to ditch the benefits but keep the friend, share the truth with them. Keep your friendship intact by communicating honestly. Let them know exactly how things stand so the two of you can figure out how to move forward as pals. Soothe their feelings by emphasizing what was positive about this time together, while making it clear that it has come to an end:  “What we have is obviously a lot of fun, but now that So-and-So and I are getting serious, it’s not really fair to them for us to keeping doing this.” “I really enjoy what we have, but I feel like we’re becoming a little too involved, and I’m not ready for that.” “I thought I could handle keeping things casual, but now I think I’m expecting too much, which isn’t fair to you.” Even though you and your FWB had a less than serious relationship, it was still a relationship, so expect all the awkward feelings and situations that follow a traditional break-up. Give your ex-FWB (and yourself) some alone-time to adjust to your new dynamic. Resist the urge to “force” your friendship.  Allow yourself to experience the sense of loss. Spend more time with other friends and family. Avoid hanging out with your ex-FWB right away, especially in situations that often led to the two of you cashing in on your benefits. A lot of FWB situations suffer because one or both friends keep their lips shut rather than risk the good time that they’re having. Whether or not this applied to your own relationship while the “benefits” part was still active, talk openly with your friend now in order to strengthen your friendship. Don’t pretend the whole FWB phase never happened. Catch and resolve issues that may develop after the fact before they grow into more serious problems.  If you feel jealous when they start dating someone new, admit to it. Even if you’re the one who broke things off, you’re still human, and the quicker you can laugh about it with your ex-FWB, the better. If you feel tempted to relapse, or feel like your friend is still trying to claim benefits from you, talk about it so you can set up clear boundaries for the both of you to follow.
Summary: Know why you want to nix the benefits. Choose how to break up. Be upfront with your FWB. Brace yourself for the break-up. Keep communicating.

In one sentence, describe what the following article is about: If you want to include an image in your signature, the image will need to be available online so that it can be linked to. You cannot upload an image directly from your computer to Gmail to use in the signature. You can upload your image to a variety of different services, including Photobucket, Blogger, Google Sites, Google+, or any other image hosting service. Once the image has been uploaded, you will need to copy the image's URL, or address. Depending on what image hosting site you are using, you may be given the URL when the image is uploaded. If not, you can right-click on your image and click "Copy image URL". The image URL should end with the image's file type, such as ".jpg" or ".png". Click the "Insert Image" button above the signature text field and new window will open. Paste the image URL into the field in the new window. If you paste the correct URL, you should see a preview of the image appear below the field. If no preview appears, then you likely did not copy the correct URL. If you are using a large image, then it will likely take up too much space in your signature. After adding the image, click it in the signature text field to open the size options. At the bottom of the image, you can choose "Small", "Medium", "Large", and "Original Size". Pick a size that allows you to see the image without taking up too much space in the signature. Since the image is being linked to and not actually included in the email, you don't have to worry about uploading it every time you send an email. Once you are happy with the way the signature looks, save your changes by clicking the Save Changes button at the bottom of the Settings menu. Your emails will now include your new signature at the bottom.
Summary:
Upload your image to an image hosting service. Copy the image URL. Add the image. Adjust the size. Save the signature.