In one sentence, describe what the following article is about: Start your stretching regimen either standing or sitting on the edge of a sturdy chair. If you're going to stretch your arms and shoulders while sitting, make sure you're sitting with good posture. Keep your back straight and neutral with your shoulder blades tucked down in line with your spine.   Reach one arm straight across your chest, pressing gently with your other hand just above your elbow until you feel a stretch. Don't push your arm to force it further than it naturally goes. Hold the stretch for about 5 seconds, breathing deeply. Then release and do the other arm. Lift one arm overhead and bend your elbow, dropping your hand behind your head. Grasp your fingers from below with the other hand if you can. If you can't, place your other hand below your elbow and push back gently until you feel a stretch in your triceps. Hold the stretch for about 5 seconds, then switch and do the other arm. The bridge is a good whole body stretch that targets your back as well as stretching your chest, legs, and core. Begin this stretch by lying on the floor on your back with your knees bent at 90-degree angles and your feet flat on the floor.  Press your arms and palms into the mat on either side of you and lift your hips until your body forms a bridge with your thighs roughly parallel to the floor. Hold the bridge for 5 to 10 seconds, breathing deeply, then release to the ground. You can repeat this 3 to 5 times. If you're looking for something more challenging, get into the bridge and then raise one leg towards the ceiling. Release your leg, then repeat with the other leg. The butterfly stretch provides a good stretch for your glutes and thighs, as well as helping loosen your neck and back. Start by sitting on the floor with your legs extended.  Bend your knees to bring your feet together in front of you so that the soles of your feet are touching. Grasp your feet with your hands and lower your body toward your feet on an exhale. Make sure you engage your core and keep your back neutral, shoulders rolled back and not hunched. Fold forward as far as you comfortably can. Hold the fold for 30 seconds to 2 minutes, breathing deeply. Return to a seated position with your legs extended straight in front of you, feet and legs pressed together. Engage your core and sit tall with your shoulders rolled back so that your shoulder blades fall in line along your spine.  On an exhale, twist from the waist, bringing your hands to rest on the floor on the other side of your body. Keep your back neutral and make sure you're twisting from the waist, not angling your hips. Hold the twist for 15 to 30 seconds, then return to center and repeat with the other side. You can do 2 to 4 repetitions of this exercise on either side. The swan stretch is an adaptation of a yoga and pilates exercise that really opens up your chest as well as stretching your back and core. Start this stretch by lying on the floor on your stomach with your legs extended behind you.  Bend your elbows and press your palms into the floor on either side of your shoulders. On an exhale press up to extend your arms straight. Keep your shoulders back and down so they are rolling away from your ears. Try to draw your shoulder blades together, grounding your hips into the floor. Feel the stretch in your chest. Hold the position for 15 to 30 seconds, then release back down to the ground. Repeat this stretch 3 to 5 times. This kneeling exercise is similar to lunges, but extending your back leg helps stretch your hip flexors as well as your hamstrings and quads. Start by kneeling on the floor.  Step one foot forward so that your knee is at a right angle. Step forward as far as you comfortably can – you'll feel a stretch in the opposite hip. Your shin should be perpendicular to the floor, your knee directly over your ankle. Grasp your front knee with your hands and press your hips forward, breathing deeply. Hold the pose for 15 to 30 seconds, then return to a kneeling position and repeat on the other side. If you attempt to do stretching when your muscles are cold, you risk muscle strain or more significant injuries. Ideally, add your stretching regimen to the end of your regular exercise routine.
Summary: Stretch your arms and shoulders. Try a bridge to stretch your back. Do a butterfly stretch. Add seated trunk twists. Lift into a swan stretch. Kneel to stretch hip flexors and quads. Warm up before starting any stretches.

In one sentence, describe what the following article is about: After your visit to the allergist, you will probably be aware of what substance or substances cause allergic reactions. With this knowledge, you should do all you can to avoid your allergen. Sometimes this is simple, like if you are allergic to a certain food. Other times, like if your family pet is causing allergies, this isn't so easy. Since in theory anything can cause an allergy, there is no one rule on how to avoid triggers. But there are a few prominent allergy types that have standard avoidance procedures. If you are allergic to a specific food, check all food labels to ensure that your allergen isn't in a food you're buying. Sometimes common ingredients aren't listed on labels, so talk with your allergist or even a dietician if you are at all unsure of something. Always inform staff at a restaurant of your allergy to avoid cross-contamination. If you are allergic to dust, remove carpeting, especially where you sleep. Clean your house regularly with a vacuum, and wear a dust mask while doing so. Use mite-proof sheets and pillow covers and wash all of your bedding regularly with hot water. If you have an animal allergy, you don't have to get rid of your family pets. You will, however, have to restrict their movements. Keep animals out of your sleeping area and any rooms you spend a lot of time in. It would also help to remove carpeting to avoid dander buildup. Also bathe your animals once a week to remove as much excess hair as possible. If you have an insect allergy, don't walk in grass barefoot and wear long sleeves and pants when working outside. Also cover any food that is outside to avoid attracting insects. Make sure every doctor you visit is aware of your allergy. Ask about alternatives for medications you are allergic to. Also be sure to wear an emergency medical bracelet to let any emergency medical staff know that you are allergic to certain drugs. You should take your EpiPen with you every time you go somewhere your allergen could be present. Having it handy could save your life if you experience a reaction away from home. Your allergist may recommend one or more medications to treat your allergy symptoms. These can range from OTC antihistamines to prescription corticosteroids. Whatever medications your allergist recommends, be sure to take them on schedule as he prescribes. This will help control your allergy symptoms and lessen your chances of a severe reaction. Some allergens can be treated with allergy shots, or immunotherapy. The process entails gradually desensitizing your body to the allergen by injecting small doses of it. Usually shots are given every week for a few months, and then gradually scaled back. Shots are typically given for allergens like dust, pollen, and insect venom. Ask your allergist if this is an option for you.
Summary:
Avoid your triggers. Use caution when preparing food. Cut down on dust in your home. Control the movements of family pets. Avoid insect bites when spending time outside. Inform all medical staff if you have a drug allergy. Keep your EpiPen with you. Take your medication as directed. Get allergy shots.