Q: Everyone's body has tight areas and looser areas.   Stretching early and often helps keep you limber. Remember, you will become less flexible as you get older, so start early. Do you know where your Gluteus Maximus is? Probably! What about your Iliopsoas or your Semitendinosus? These muscles are important to your needle!   You have to overextend your back, torso and leg muscles to do a needle.  Learning the muscles' names and how they work within your body will make stretching for this position easier. Tighter muscles are typical around the back and torso. These areas will need extra stretching. Muscles have a long memory. If you have injured a muscle, it might be tighter than the rest. Give it extra love and attention, and extra stretching to prevent future harm. Muscle tears can occur. If they do, they can reduce your motor skills, as well as create scar tissue. Be careful! Do jumping jacks, brisk walking or jogging to warm up your muscles. Don't stretch with cold muscles. Working on a needle with cold muscles can hurt your posture and form, which may result in injury. A routine is important for preparing your body for exertion and contortions involved in doing a needle.   Stretching prepares your body for the needle posture. Also, stretching triggers your muscle memory and believe it or not, can remember what to do!   Remember, stretching is not itself a warm-up. Start with major muscle groups. Shoulders, torso, gluts, thighs, and back. Breathing is key to the optimal performance of your mind and body.  In the middle of a routine, you're exerting all of your energy and breathing is essential.  With time, the resistance and tightness will release. Keep breathing! It can take time to perfect the splits while on the floor. It can take even longer to do it with both legs! But, it's important to the needle posture, so don't rush this step.  Most people have one leg that is more flexible than the other. But, stretch both legs equally. Your more flexible leg might end up being your supporting leg. If so, this is another reason to stretch both legs equally. Alternately point and flex your front leg's foot while in the splits. Keep your back leg's knee rolled towards the ground, not twisted to the side. Once you are in the splits on the floor, you need to stretch your chest, shoulders and back muscles. To do this, reach backwards and hold your back leg with both hands. Breathe calmly and regularly during this process. Once you're comfortable with the splits on the floor, you need to move onto to gently hyper-extending your splits.  Place your front leg ankle and heel on a few inches of gymnastic mat, rolled up yoga mat, yoga block, or even a rolled up towel, and descend into the split position. Gradually increase the height of the mat, block or rolled towel until you have flexibility and no discomfort while hyperextended. This motion results in the posture that you'll have in the needle while standing up, except here you are supported by the ground.  Check in with your body and see if how it feels to move into this position slowly, and don't forget to be patient if you encounter tightness in your muscles. Continue leaning backwards until you can do so without discomfort. Remember that this is the posture you must acquire to do a needle. This is the same posture you were in on the floor, but this time you are balancing while standing upright.  Use the doorframe as a buttress for your upper leg and body. Depending on where you place your standing leg, you can increase or decrease the stretch and hyperextension. Do this with your hands overhead while in the splits. Again, take it slowly here, since you are using different muscles when you're standing versus sitting on the floor. Sink into the splits, or the hyperextended splits, while holding onto your upper leg with both hands behind you.  This is the posture that most closely approximates the free-standing needle, so take your time in perfecting your balance and comfort. Take your time and be patient!
A: Know your natural flexibility. Learn your muscles' names. Identify problem muscles. Warm up your muscles before stretching. Develop a routine for stretching. Breathe consciously and regularly. Perfect the splits for both legs. Lay back with hands overhead while in the splits. Hyperextend splits for both legs. Lay back with hands overhead while in hyperextended splits. Stand in splits against doorframe. Lean back against your upper leg and the doorframe. Hyperextend splits while standing against doorframe.

Article: Here's what you'll need to make loaded baked sweet potatoes:  4 sweet potatoes 1 cup of cooked black beans 1 red bell pepper, diced 1/2 cup diced green onion 1/2 cup spicy or mild tomato salsa 1 cup sour cream chili powder paprika pinch of salt 1/2 cup shredded cheddar cheese Wash the sweet potatoes and dry them thoroughly. Use a fork to poke holes on the top of the potatoes. Preheat the oven to 350 degrees. Place the sweet potatoes directly on the rack in your oven, or on a baking sheet if you prefer. Bake for about 45 minutes, or until they feel soft inside when you poke them with a fork. Remove them from the oven and allow them to cool. Use a knife to cut deep into the sweet potatoes and open them in half. Take a fork and mash and fluff the sweet potato meat a little, leaving it inside the skin. Mix the sour cream, chili powder, paprika and salt in a bowl. Distribute the black beans, pepper, green onions, tomatoes, salsa, sour cream mixture, and cheese in separate bowls for serving. Divide the beans evening among the four potatoes, spooning them directly on top. Load the potatoes with the other toppings to taste, finishing with a dollop of the sour cream mixture and a sprinkle of cheese. Serve warm.
Question: What is a summary of what this article is about?
Gather your ingredients. Prepare the sweet potatoes. Bake the sweet potatoes. Split the sweet potatoes. Prepare the toppings. Load the potatoes.

Q: Use a leather cleaner to remove dirt and oil before you begin your repair. Use a small pair of scissors to trim any long fibers hanging from the surface. Leave loose fibers that are shorter, or that you can’t access with the scissors, as they won’t interfere with your repair. You can purchase leather cleaner, binder, filler, and sealer separately or together in a professional repair kit. You can find the products you’ll need online or at your local home improvement store. Apply a small amount of leather binder to a clean, dry sponge, then coat the entire affected area. Check the product’s label for instructions about drying time, and allow it to dry completely before applying the next coat. For best results, apply 8 to 10 coats of binder to the scratched surface. Use a 1200 grit sandpaper to lightly sand the area where you’ve applied the binder. Use gentle, circular motions. Sand until you’ve created a smooth, even surface across the area undergoing repair. Blow away any residue or wipe the surface using a microfiber towel after sanding. Use a palette or putty knife to spread a thin layer of filler over deep scratches or gouges in the surface. Wait 20 to 25 minutes for the filler to dry. Apply as many coats as you need until the scratches or gouges are level with the surrounding surface. After applying filler and letting it dry, sand the surface once more with a 1200 grit sandpaper. Use an alcohol-based leather cleaner to wipe down the repaired area, then give it several minutes to dry. The cleaner will remove any residue and prepare the leather for recoloring. If its container doesn’t come with an applicator, use a clean, dry sponge to apply a thin layer of leather colorant. Let it dry according to its instructions before applying additional layers. When you’ve colored and blended the repaired area, apply three to four thin layers of a leather sealer for a robust, flexible finish.
A:
Clean the area and trim away loose fibers. Use a sponge to apply 8 to 10 coats of leather binder. Sand the area using a fine grain sandpaper. Apply heavy filler to deep scratches. Sand and wipe with an alcohol-based cleaner. Recolor and seal the repaired surface.