Summarize the following:
Sit on the floor with your legs straight in front of you. Start by reaching your arms upwards toward the ceiling. Gently lean forward and reach towards your toes. This stretches the hamstrings, leg muscles, and the lower back.  The goal is not actually to reach your toes but to straighten and lengthen the back. A mistake in form is to be focused on the feet rather than the back. This is a back exercise, not a foot-grabbing game. Use props to get the form proper. Thera bands, rolled up towels, and belts can all be wrapped around the feet to get into a modified form. As an alternate method, you can try the pike stretch from a standing position. While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs. Sit on the floor with your knees bent and your legs tucked underneath your body to the left side. Hold onto your ankles with your left hand and raise your right arm. On an inhale, extend your right arm over your head and reach toward the ceiling. Exhale your breath and feel the stretch in your torso and back muscles.  Hold the pose for 20-30 seconds, then repeat the movement several times. Be sure to switch sides, with your legs under your body to the right and your left arm extending over your head. Lie down on your back with your knees and arms spread shoulder-width apart and push your hips up toward the ceiling. Bend your knees and place your feet flat on the floor. Plant your hands on the ground just above your head and use your arms and legs to lift up your body as much as you can comfortably lift it. Hold this position for several minutes while you breathe in and out. If desired, you may place a support prop, such as a yoga block, underneath your buttocks to help support your body in this pose. However, doing this will eliminate or reduce the strength component of this exercise.

summary: Keep your back straight while you attempt a pike stretch. Lean into the mermaid stretch. Strengthen your back with a bridge stretch.


Summarize the following:
Environmental enrichment is very important to your cockatiel’s health and well-being. The happier he feels in his environment, the more fun you will have with him. For the times when you are away from home, leaving the television or radio on for him will keep him mentally and visually stimulated until you get home.  Channels that your bird might enjoy are the Travel Channel and Discovery Channel. Animal Planet is another good channel for your bird to watch. Other than the television or radio, you could also play a CD with bird or nature sounds. As with other pets, cockatiels can become bored when playing with the same toys. Giving your cockatiel a variety of toys (e.g., wooden toys, puzzler toys) will provide him with good physical and mental exercise. You do not have to spend a fortune on toys, though—rotating out the toys every few days will give him what seems like an endless array of toys from which to choose.  Cockatiels especially like toys they can shred and destroy. A balled-up piece of newspaper or notebook paper is perfect for your cockatiel and will save you money. Cockatiels have a natural instinct to chew. Select chew toys made of either wood or leather. Chew toys have the added benefit of keeping your cockatiel’s beak trimmed down. Foraging toys encourage your cockatiel to exhibit his natural foraging behavior. By requiring him to put in extra effort to get his food, foraging toys also provide good mental stimulation and physical exercise.  Rope preening toys are also available that will satisfy your cockatiel’s natural urge to preen and prevent him from feather picking and self-mutilation.  Comfort toys (e.g., snuggle perches) are toys that your cockatiel could snuggle up against, especially if he does not have a cage mate.  Exercise toys, such as swings and bungees, will provide your cockatiel with plenty of physical exercise. This will give your cockatiel a change of scenery, which would keep him visually stimulated. Select a new location that is on the periphery of activity, rather than in the center of it. This would give your bird a chance to observe the different activity, but also have some peace and quiet. Determine if your bird will be able to tolerate a change of scenery. If your bird is older or timid, a change in location could cause him to start feather picking. Since cockatiels are such social animals, your cockatiel may be happier if he has a cage mate with whom he can interact. If you spend a lot of time away from home, providing your cockatiel with a cage mate will keep him entertained and busy while you are not home.  Make sure that the new bird is well socialized and friendly.  Be mindful that you will need to have frequent interaction with both birds.  Having two birds in the same cage could have its downsides. For example, the birds could start to exhibit aggressive behavior. Also, when the birds reach reproductive maturity, they may begin to start feather picking because of hormonal stress.  If your bird is older and has become accustomed to the solitary life, giving him a cage mate may not be ideal.  Consult with your avian veterinarian if you are considering getting a cage mate for your cockatiel.

summary: Leave the television or radio on. Provide your cockatiel with a variety of toys. Move your cockatiel’s cage to a different location. Provide your cockatiel with a cage mate.


Summarize the following:
Constipation is the number one most prevalent side effect of opioid medications, affecting 80% of people who are prescribed opioid drugs. It is for this reason that medical treatment is always offered for constipation upfront at the same time as the opioid prescription is initiated. It is also easier to treat potential constipation prophylactically (preventatively), as opposed to allowing it to develop into a serious problem which in turn can make it more difficult to resolve. Everyone offered an opioid medication will also be offered a daily stool softening regimen. An example would be taking Docusate twice daily and Senna once daily in order to maintain your normal bowels.  Your doctor will adjust the doses and choices of your stool softening medications depending on how they are working for you. The goal ultimately is to maintain your bowels at the same frequency that you were having them prior to starting the opioid. For example, if your normal is one bowel movement per day, the goal would be to maintain this even after starting the opioid, Your doctor will tailor your stool softening medications to help you achieve this goal. In addition to medications, there are also a number of lifestyle strategies you can use to keep your bowels moving as easily as possible while on the opioid medication. These include:  Eating plenty of fibre. Fibre helps to bulk up your stool and allows it to pass more easily. The recommended daily amount is 20–35 g/day. Drink plenty of fluids. Staying well-hydrated with at least eight to 10 8-oz glasses of water per day (and more with exercise) is key to helping your bowels stay soft and mobile. Get regular exercise. Staying physically active with at least five exercise sessions of 30 minutes or more per week helps not only with your overall health, but also with passing your stools and keeping your gut healthy. Try moving your bowels after a meal. There is a natural increase in colonic motility after meals, which may help. Colonic activity appears to be highest in the morning, so try going to the bathroom right after breakfast. Having a cup of coffee or other beverage with caffeine at breakfast may help with this. If the first line stool softening methods and lifestyle strategies are insufficient to keep your bowels moving at a healthy pace, your doctor may suggest other medical alternatives to help treat your constipation. These may include:  Milk of Magnesia The addition of an "osmotic laxative" such as Polyethylene glycol A medication called Methylnaltrexone for severe constipation Enemas and suppositories may be recommended as a last resort
summary: Be aware of the risk of constipationf. Take daily stool softeners. Practice lifestyle strategies to keep your stool loose. Try other medical treatments if you continue to have problems.