INPUT ARTICLE: Article: A carpeted floor works great. Imagine that you're being pulled from your feet and the top of your head.  This lengthens the spine. Tuck your head slightly toward your knees.  Try to make your lower back curve out as you do this. Move softly, avoiding hard and jerky movements.  Don't rock up onto your neck.

SUMMARY: Find a flat surface, preferably with light padding. Lie on your back and stretch. Tuck your knees into your chest and wrap your arms around your legs. Rock gently up and down on your spine, slowly increasing your motion until every part of your back (except your neck) is rocking on the ground.


INPUT ARTICLE: Article: If you think you might have gynecomastia, see your doctor. While gynecomastia itself is not dangerous, you should have it checked out to make sure it is not a symptom of something more serious. See your doctor immediately if you have any other troublesome symptoms, such as:  Pain and swelling in your breasts. These are common symptoms of gynecomastia, but could also be caused by a cyst or infection.  Discharge from one or both nipples, which could be a sign of a condition such as breast cancer, an infection of the breast tissue, or an endocrine disorder.  A hard lump in your breast, which may be a sign of breast cancer. It will be easier for your doctor to diagnose your condition if they have thorough information about your overall health and medical history. Your doctor may ask about:  Any other symptoms you may be having. Any history of related health problems in your family. Any other medical problems you have had in the past. What medications, drugs, dietary supplements, or body care products you might be using. Your doctor will do a physical exam to determine if gynecomastia is likely. If they detect symptoms of gynecomastia, they may order further tests to determine the cause of the condition and rule out more serious problems. These tests may include:  A mammogram. Blood tests. CT scans, an MRI, or a chest X-ray. A testicular ultrasound. A biopsy of your breast tissue, if cancer is suspected. In many cases, gynecomastia will go away on its own with time. However, if your gynecomastia does not clear up on its own, or if it is causing you a lot of pain or distress, your doctor may recommend one of the following treatments:  Hormone therapy to block the production of estrogen or boost the production of testosterone in your body. Liposuction, to remove excess fat from the breast. Mastectomy, a type of surgery in which the glandular tissue of the breast is removed. Your doctor may also treat your gynecomastia by treating the underlying condition that is causing it. For example, if your gynecomastia is a result of a tumor in the testes, the tumor may need to be surgically removed in order to manage the gynecomastia and other symptoms.  Your doctor might also recommend adjusting or stopping any medications you are taking that might cause gynecomastia.

SUMMARY: Make an appointment for an exam. Discuss your health history with your doctor. Get tests done to diagnose gynecomastia and rule out other issues. Ask your doctor about treatment options.


INPUT ARTICLE: Article: These are the two most important modes of communication into and out of prison. This will be the vital bridge between you and your family.  Maintaining contact with family and friends will give you something to look forward to and keep some sense of normalcy during your incarceration. Learning about friends and family on the outside will motivate you to do everything you can to see them once again. If you are a father, husband, mother, or wife, do your best to maintain that role with your family while in prison.  Try to make it easy for your spouse and children to speak to you and talk about family life as much as possible during phone conversations and in letters. Trust your family. Do not let the failures of all those around you influence how you feel or treat your family members. Overlook the little things and focus on the bigger picture. If you get upset and give your spouse the “silent treatment,” it could last forever. Let your children, if you have any, unite your family not divide it. Don’t let them take sides and make sure you are doing whatever you can to encourage and support their goals. Be polite and don’t be afraid to apologize when you are wrong. The odds are already against by going to prison. Visits from families can either be a great time to reconnect and talk about daily happenings or they can be completely disappointing if you let little things get in the way.  Keep in mind that your family is making significant sacrifices while you are in prison. In the case that your prison is not located near your home, family will have to travel, stay overnight, and buy food just to come and see you. Your family must also go through the hassle of security checks, long waits, degrading treatment by prison staff, and other embarrassing procedures. Make sure you show them a lot of appreciation for their efforts. Although you are suffering tremendously in prison, understand that your family is also going through turmoil and probably they don’t need to hear you whine about your problems. Keep your focus on the family and family issues during their visit. Stay connected to your children. They grow fast, their interests change, and they face the stresses of having a parent in prison. Do your best to find common interests and stay connected to them. Stay on top of your children’s activities and give them advice, ask for pictures, and share their triumphs and failures. Just like a normal parent would.

SUMMARY: Write letters and make phone calls. Do not abandon your role. Make the most of visits.


INPUT ARTICLE: Article: Cut or tear 10 strips of foil that are about 4 in × 3 in (10.2 cm × 7.6 cm). The pieces should be big enough to cover your entire nail, plus a little extra, since you'll have cotton on your nail as well.  Since you'll be wrapping all your nails at once, it's easiest to prepare your foil ahead of time. You may also want to set out your cotton balls at this time. If you don't want to use a whole cotton ball on each nail, cut 5 cotton balls in half, instead. In order to fully dissolve the stain, allow the acetone plenty of time to work. However, don't leave the acetone on longer than 10 minutes—it's a harsh chemical, and it could lead to skin irritation if you leave it on too long. While you wait, try watching TV, listening to the radio, or another fun hands-free activity so you don't get too bored! After the 10 minutes, take all of the wraps off of your fingers. Wash your hands with soap and warm water, but don't scrub too hard, as your skin may be sensitive from the acetone. It may take a while for the smell of the acetone to fully fade.

SUMMARY:
Cut 10 pieces of foil that are big enough to wrap around your fingertips. Let the acetone soak into your nails for about 10 minutes. Remove the foil and cotton, then wash your hands thoroughly.