In one sentence, describe what the following article is about: Sit with your legs stretched straight out in front of you.  Without moving legs, point your feet backward towards your body as far as they will comfortably go. Hold for 10 seconds. Then, point your toes down away from your body. Hold for 10 more seconds. Next, point toes towards the opposite foot and hold for 10 seconds. Then, point your toes away from the opposite foot and hold for 10 more seconds. Lastly, move the ankles 10 times clockwise and 10 times counterclockwise.  This exercise was developed by the Summit Medical Group, a rehabilitation center, to help increase the range of motion or flexibility of the ankles. According to Summit, increased flexibility and strength in the ankle muscles, especially the tibialis muscles, can help to greatly reduce injuries such as sprains. Use this series as a warm-up for the remaining stretching exercises. This stretch is similar to the warm up, but it is a more targeted stretch. Sit against the couch with your feet straight out in front of you, so that they are perpendicular to your legs. Flex your feet back towards you as far as they will go while keeping your legs flat on the ground. Try to keep your feet extended, so your toes and heels move in a straight line. Hold for five seconds. Relax and then push your toes away from the body as far as they will go.  Repeat 15 times, moving both feet at the same time. You can also do this exercise while you are lying down. To get a deeper stretch, you can use an elastic band. Pointing the toes away from the body helps to strengthen the muscles in the calves. Sit in a chair and flex your right foot. Loop a large towel under your foot. Pull on the ends of the towel and pull it toward you. Stretch your toes towards you as far as you can while remaining comfortable. Hold stretch for 10 seconds and repeat 3 times with each foot.  This stretches the muscles in the shins. Flexible shins, like calves, are important for full recovery from plantar fasciitis. You can also do this with a resistance band on the floor. Hook the band around a table leg. Walk away from the table and loop your foot in the band. Bring your toes toward you, pulling against the band.  This is designed to stretch out the flexors muscles in the foot, which help you move the feet in relation to the leg. Stand on a stair. Move until you are only standing on the stair with the balls of your feet. Hold onto the railings or wall on both sides for balance. Slowly lower your heel towards the step below you until you feel the stretching in the calf muscles. Hold this pose for 15-30 seconds, then relax.  Do three reps.  This exercise helps stretch out the muscles of the calf. Calf muscle stretching, according to the American Orthopedic Foot and Ankle Society, is integral to the treatment of plantar fasciitis. This is because excessively tight calf muscles make it more difficult to properly flex and stretch the heel. This is necessary to help recover from this painful condition. Stand facing the wall with hands resting on the wall for balance. Step forward with one leg and bend the knee slightly. Stretch the other leg behind you so that your heel is resting on the floor. Then, lean slowly into the wall until you feel the stretching in your calf.  Hold for 15–30 seconds and do three reps.   This exercise stretches the soleus, one of the major muscles in the calf.. You can also use a rolling pin, a can or a tennis ball, for example, but using something cold will help reduce inflammation. You can do this either standing or sitting. This dynamic stretch is great for a long day on your feet or to help relieve stiffness or swelling. This exercise will strengthen the plantar fascia and other tissues that help support it, such as the Achilles tendon and calf muscles.
Summary: Test your ankle range of motion. Do plantar flexion. Try dorsiflexion. Do an Achilles stretch. Perform a standing calf stretch. Using a frozen water bottle, roll it back and forth with the arch of the foot from your toes to your heels.

In one sentence, describe what the following article is about: You're obviously feeling like something is wrong with the relationship. However, you need to be able to put your finger on why, not just put it in general terms. That needs you need to spend some time thinking about what you think has gone wrong with the relationship.  Some areas you can think about are whether you still have fun together and laugh and whether you still have similar goals. Sex is also an area that can cause problems. Another area you can look at is the way you communicate. Has communication broken down in your marriage? Can you identify where it started breaking it down? Also, consider the ways you care for each other. Happy couples enjoy doing things for each other. If you find you are doing all the work in the relationship, both the emotional work and the physical work of living together, that could a large part of the problem--your spouse isn't holding up her or his end of the marriage. That is, you have figured out why you're unhappy. To be fair to your spouse, you need to be able to lay out in exact terms what's not working for you. The best way to do that, once you figure out what's wrong, is to give concrete goals and ask for the same in return.  For instance, maybe you're unhappy because you don't feel like your spouse pays attention to you anymore. A concrete goal would be to spend alone time together at least twice a week. Come up with 3 to 4 concrete goals that you can discuss with your spouse. That is, are you almost certain you will get a divorce after the separation? That's something you need to be up front about. However, if you really want a separation to help you decide if you still want to be in the relationship, it's okay to bring that to the table, too. In many cases, couples who have a trial separation set a certain time frame. When that time frame is up, the couple either decides to get back together or to divorce. One therapist recommends 3 months as a good time frame, but you should have a time frame in mind when you talk to your spouse, along with a good justification for that amount of time.  For instance, you might feel like half a year is better to figure out your feelings. Alternatively, you may want to separate for 3 months to give your spouse a chance to go through rehab. If they don't, you may choose to divorce at the end of that period. Of course, you can reevaluate after the time period. If you're both still unsure, you can agree to another length of time.
Summary: Sort out your feelings. Be able to lay it out in concrete terms. Decide what you want from the separation. Have a time frame in mind.

In one sentence, describe what the following article is about: Gently wipe between your thighs, under your arms, or over your nipples with water, or a warm wet cloth. Be sure to dry the area well after washing it. This will sooth and heal the chafed skin. If the area is very painful, swollen, bleeding, or crusty looking, talk to your doctor about a prescription for a medicated ointment. Continued friction in the area will only make it worse and could lead to infection. So take a break from your morning run or walk. Switch to pants instead of shorts for a few days. If the chafing does not improve after several days, talk to your doctor. You may need medicated ointment or cream to heal the chafing.
Summary:
Clean the chafed area. Apply petroleum jelly or aloe vera gel to the area. Let your skin heal before being active again.