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Your neck may not feel right because your sleeping environment may not be suited to your body. Mattresses that are too soft or pillows that are too thick may contribute to neck and upper back issues. Avoid sleeping on your stomach as it can cause your head and neck to twist in ways that irritate the joints and muscles of the cervical spine.  Try sleeping on your side with your arms below the level of your head and your hips and knees slightly flexed (the fetal position). Try using an orthopedic pillow, which is designed to support the natural curves of your neck. Neck problems are often caused by repetitive motions at work or minor injuries related to physical activity. If your problem is work related, then talk to your boss about switching to a different activity or altering your work station. Maybe your computer is positioned such that it's straining your neck. If so, position it directly in front of you and at eye level.  Instead of constantly cradling your phone to your ear and kinking your neck, use the speaker-phone function. If your job involves lots of driving, change the position of your seat backing such that your head can rest comfortably against the headrest, which will reduce the tension in your neck. Maybe your neck issue is related to exercising at the gym or at home. As such, take a break from the causative activity (if you can identify it) for a few days and allow your neck to recuperate. Furthermore, you may be working out too aggressively (either too much weight or repetition) or with bad form—consult with a personal trainer, if you're unsure.  Positioning the weighted bar on the base of your neck while doing squats can cause cervical joint sprains. Using your head as leverage while doing abdominal crunches can lead to a strain or sprain in your neck. Over the head movements like military press exercises can also lead to neck discomfort.

summary: Examine your sleeping situation. Alter your work environment. Change your workout routine.


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If the containers you use do not have drainage holes, you should poke one hole into the bottom of the container before proceeding.  In the case of plastic seedling trays, this can be done by poking the tip of a pen or large needle into the bottom of each compartment. The hole does not need to be large. Vermiculite works well, as does a mix of soil and sand or soil and perlite. If using seedling trays or containers with a diameter of four inches (ten centimeters) or less, only plant one seed per compartment. If using a larger pot, spread several seeds evenly over the soil. Only use enough soil to just barely cover the seeds, preventing them from blowing away. The seeds should not be buried deeply. The stones should completely cover the bottom of the tray, and the water should not rise above the level of the stones. Refresh the water daily to provide the seeds with sufficient water from below. Use a spray bottle until the surface of the soil feels moist to the touch. During germination, the soil and its seeds should be kept at a temperature between the range of 80 and 85 degrees Fahrenheit (27 to 29 degrees Celsius). Periodically test the soil with a thermometer to monitor the temperature accurately. This should occur within the first week or two. You should still water the seedlings from below for the first month. Each seedling should have about six “true leaves” at the time of transplant.

summary: Prepare a plastic seedling tray or small pots. Fill your containers with a well-draining growing medium. Scatter the seeds over the growing medium. Cover the seeds with soil. Fill a wide tray or bin with stones and water. Sit the seedling tray on top of the stones. Spray the soil with water from above once every three days. Place the entire structure over a heating pad set to low. Cease above-soil watering once the seeds germinate into seedlings. Transplant the seedlings into more permanent containers.


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The first move that you make can have a big impact on whether or not you will win the game. While you may not be able to make a good opening move in every game you play, it helps to know what to do when the dice roll is in your favor. The two best opening moves you can make are to create a prime or to move one of your pieces from the 24th point to the 13th point, also known as the “lover’s leap.”  To create a prime, you either need a 3-1, a 4-2, or a 6-1 dice roll. The 3-1 dice roll is best because them you can create an anchor on your 5th point, thereby creating a prime with the 6th point. This puts you at an advantage because your opponent will have two fewer possibilities of passing your bar.  To do the lover’s leap, you need a 6-5 dice roll. Use these moves to bring your 24th point checker out to the 13th point. This move exposes your other checker to being hit, but it gives you a great advantage towards home with the other one. You can raise the stakes in a game of backgammon by using the doubling cube, but keep in mind that your opponent can also refuse your offer and end the game. In this situation, your opponent would lose. However, your opponent may end up losing fewer points than if you had not proposed a double. Therefore, it is best to propose a double when you are not too far ahead or too far behind of your opponent. That will increase the chances that your opponent will accept the offer to double. To reduce your chances of getting stuck in your opponent’s home board, you should try to get your pieces as far away from the 24th space as soon as possible. For example, if you roll a 6-5, use both numbers to move one of your checkers from the 24th point to the 13th point. Then, do the same with your other checker on the 24th space the next time you roll a 6-5. You can keep your opponent from getting to his or her home board by creating anchors near the higher points on your opponent’s board. This will prevent your opponent from getting checkers from the 24th point to the home board. It will also make it harder for your opponent to reenter checkers that have been hit and sent to the bar. You can create multiple anchors next to each other to form primes. The ideal prime is called a six-prime, 6 points next to each other that all have 2 or more checkers on each point. Creating a six-prime will make it impossible for your opponent to move towards his or her home board. The goal of a blitz is to hit as many of your opponent’s blots as possible while also advancing your checkers forward. Blitzing increases the odds that you will win a gammon or a backgammon and your opponent will lose more points.  To blitz, begin by hitting any and all blots that your opponent leaves open during the first few turns. Try to get as many of your opponent’s checkers on the bar as possible and advance while your opponent is stuck trying to reenter the board. Try to create some anchors near your home board to slow your opponent down even more.
summary: Use your opening move to your advantage. Double strategically. Get your checkers out of your opponent’s home board. Hold your opponent with anchors at the bar and 20 point positions. Try using a blitz strategy.