Article: Take a seat on the ground. Draw your heels together directly in front of yourself. Place your arms directly in front of your knees and bend forward at your waist. To increase the stretch in your lower back, extend your arms out in front of you. Repeat 4 to 5 times. Stand up straight with your feet together. Cross your right leg in front of your left leg, keeping both feet pointed forward. Bend at the waist and extend your arms to the floor. To increase the intensity of the hamstring stretch, grab your ankles and pull your rib cage closer to your thighs. Repeat with the other leg in front. Stand up straight with your feet together. Shift the weight onto your left leg as you draw your right knee into your chest. Encircle your right big toe with your right pointer and middle fingers. Extend your right leg directly in front of you at hip height—work towards straightening this leg. Hold the leg up for 30 to 60 seconds. Drop your right leg and repeat the stretch with your left leg.
Question: What is a summary of what this article is about?
Execute a butterfly stretch. Execute a standing cross leg stretch. Execute a hand-to-big-toe stretch.
Article: Some trash companies offer a service to pick up and properly dispose of bulky items. This service may be offered for free within certain guidelines. For instance, you may only be able to have a certain number of bulky items picked up per year, or they may need to be within a certain size or weight limit.  Even if it isn’t free, the service may still be available for a fee. If the service is offered in your area, you will usually be able to set the microwave on the curb or wherever your trash is usually picked up. Some trash companies may offer the option to drop your appliances off at their location. If this is an option in your area, you will probably be able to avoid paying a fee for pickup service. Trash companies will usually hold events to make it more convenient for community members to get rid of their hazardous waste. The events may be held twice per year, quarterly, monthly, or even weekly, depending on the size and demand of your area. Find out the date, times, and location of the event, and simply drop your microwave off at that time.
Question: What is a summary of what this article is about?
Contact your local trash company about picking up your microwave. Drop your microwave off at your local garbage center to avoid a fee. Ask about clean up days in your area if there isn’t regular service.
Article: Ask your local pool, recreation center, or gym if they offer group water fitness classes. Try different types of classes that use the water's resistance to build your strength and endurance. Participating with other people in water fitness classes can make exercising in water more fun and keep you motivated. Some of the water fitness classes you can join include:  Water aerobics Aqua zumba  Aqua barre Aqua yoga Purchase or borrow a flotation belt, which will allow you to keep your head above water. Put on your belt and gently slide into either end of the pool. Deeper water puts less impact on your joints and muscles and also allows a greater range of motion. Stand straight with your shoulders back and chest lifted and then stride forward for as many steps as you like. Keep your abs and core muscles engaged to maintain your stability.  Mix up your walking routine with any of the following types of steps: marching steps, gliding sideways, or walking backwards. Add weighted water gloves or webbed gloves for arm-strengthening moves. Strap on a flotation belt or hold water weights or a pool noodle to keep you afloat. Lean slightly forward with your upper body straight and chest lifted. Then bring up one knee to a 90-degree angle and push it down through the water with the same foot. Calculate your workout in time, not in miles. Aim for 20-30 minutes when you first start and gradually increase your time as you get fitter. Hop into water that is about chest to shoulder deep. Release your feet from the bottom and kick your legs in a beater-type motion. At the same time, cup your hands and scull them back and forth in the water. Perform these as quickly as you can for 30-60 seconds and then rest for 30 seconds. Repeat the exercise as many times as you like.  Hold light weights while treading water for an added strength boost and calorie burn. Tread water at a slower pace for an extended period of time to build endurance. You don't always have to be in the water to get the benefits of water exercise. Instead, use different types of watercraft you have to operate and steer with paddles. Doing this can build endurance, but also strengthen your abs, core, back, and arms. Try the following paddle-driving activities for exercise and fun:  Kayaking Canoeing Stand-up paddleboarding Much like water sports with paddling, other activities allow you to exercise in water without getting in it.  Use the surface of the water to help you get a little exercise and build strength throughout your body as well as endurance. Sports that let you skim or ride the surface of the water for exercise include:  Surfing Waterskiing Wakeboarding
Question: What is a summary of what this article is about?
Join a water fitness class. Walk through water. Go for a run. Tread water. Paddle on a watercraft. Ride on the water's surface.