Problem: Article: throughout the day to keep your muscles hydrated. Muscles that aren’t adequately hydrated become less flexible, and this problem tends to become more pronounced as people age. Making sure that you’re adequately hydrated will help to counteract this issue, and you may see flexibility improvements as a result. Don’t wait until you’re thirsty to drink water. Have a glass when you wake up, before each meal, and before you go to bed. Carry a water bottle with you so you can take sips throughout the day. Drink water before, during, and after your workouts. Stress causes your muscles to tense up, which naturally reduces your flexibility. By reducing the amount of stress in your life, you can help reverse this problem and make your flexibility workouts more effective. Deep breathing exercises may be particularly useful in both relieving stress and improving muscle flexibility. Deep breathing isn’t the best stress-busting choice for everyone, so find what works best for you. It might be gentle exercise, meditation or prayer, exploring nature, listening to relaxing music, reading a good book, or talking to a close friend, to name just a few examples. Deep muscle massage techniques, such as  neuromuscular, rolfing, and myofascial release, are designed to address issues that may be reducing your flexibility. For the best results, go to a massage therapist who is specially trained in these modalities. See if your doctor can provide a referral, and ask friends and family for referrals as well.  You may see results, for instance, from combining a weekly massage session with your flexibility-promoting exercise routines. General massage techniques can help as well, since they can improve circulation to the muscles, helping them to repair any damage. The moist heat created in these environments may relax your muscles and aid flexibility. Try using these options in conjunction with other flexibility-promoting methods, however, as you’re unlikely to see much benefit from either option alone. Hot tubs and saunas are often found at local fitness clubs and community pools. Using a hot tub or sauna may not be a good choice if you are pregnant, have heart disease, or are dealing with other medical conditions. Talk to your doctor first. It’s possible, though not certain, that acupuncture may be able to help improve flexibility. At any rate, acupuncture does seem to help relieve muscle pain and improve blood flow, both of which can help you to recover from workouts faster. Choose a trained, experienced acupuncture practitioner who utilizes proven and hygienic techniques. If possible, choose a practitioner with particular expertise in acupuncture for flexibility.
Summary: Drink water Try deep breathing and other stress reduction techniques. Get regular massages from a trained professional. See if using a hot tub or sauna works for you. Consider acupuncture as a potential way to improve flexibility.

INPUT ARTICLE: Article: To know more about a currency, tap on the gray arrow icon beside it. You can also swipe right and select the middle icon from the menu. On the currency’s details screen, you can see the currency’s name, nicknames, symbols, and banknotes and coins denominations. Tap on a currency to bring this to the top. Your other nine selected currencies will reflect the current exchange values and rates equivalent to the value of the currency on top. There’s a calculator icon on the right side of the selected currency on top. Tap on it to bring up a calculator. Input a value and tap on the green arrow. The amount will be displayed on top. The other nine currencies will display the corresponding values of that amount in their currencies. The current exchange rate will be displayed under each currency. Repeat Steps 1 to 4 for the other nine currencies on your list. With just minimal tapping on your screen, you can easily see and compute the foreign exchange values of your money.

SUMMARY: View a currency’s details. Understand a currency. View a currency’s current exchange rates. Convert foreign exchange. View another currency.

In one sentence, describe what the following article is about: Familiarize yourself with its design. Remove the rubber ends. These are typically white or clear. In the center of each plug is a tiny hole, which you need to pop out. Once done, you will be able to see polyfill material when you look down into your cartomizer now. Proceed to add 20-25 drops of E-Liquid down into the Cartomizer. Keep count as you do this to avoid overfilling. This will allow the liquid inside to saturate the filling and prime it for vaping. It will help you to avoid burning out your tip. The tip must be wet enough, so let it saturate for the full amount of time. You could choose to put the one with the hole you removed back in. Another option would be a “drip tip,” which would take the place of plugs. Rotate the cartomizer onto the threading of your electronic smoking device or vaporizer. Tighten the pieces together.
Summary: Unwrap your Cartomizer. Remove the circular plug. Remove the cap to your E-Liquid. Allow the cartomizer to set for a minute or two. Insert the plug. Attach the pieces.

In one sentence, describe what the following article is about: Beyond practicing your pitching technique you can also add certain exercises to your training plan, yielding even greater results.  Building a stronger body and increasing the levels of flexibility will help improve your pitching velocity.  Think about adding some of the following basic exercises to your workout routine:  Push-ups Pull ups Squats Lunges Hamstring curls Crunches Full body stretching routines Although training your upper body and core is important, strengthening your legs is just as important when increasing your pitching velocity.  By strength training your legs you can help build a solid pitching stance and generate more power behind your pitches.  Try some of these motions to do a proper lunge and strengthen your legs:  Stand straight with your feet apart at shoulder width. Take a long step forward with one leg. Drop your rear leg to the ground, straightening it out. Bend your front leg at the knee.  Never let your knee go in front of your toes to prevent injury. Stand up straight again and repeat the motion, leading with the other leg. You can hold dumbbells in your hands to increase the difficulty. Push-ups are a simple maneuver that uses your own body weight to strengthen muscles and build power.  The push-up will mainly target your upper body but will also work your core and legs.  Use the following push-up technique to stay safe and build pitching power:  Go into a plank position, resting on your hands and toes. Your hands should be even with and just a bit wider than your shoulders. Keep your body and torso straight. Lower your body down to the ground by bending at the elbows. Your entire upper body and arms should be supporting your weight as you lower yourself down. At the bottom of the motion push yourself back up to the starting position. Planks are a static exercise that will target and fully engage your core.  The exercise itself is simple but will still require you to use proper form to stay safe and get the most from it.  Keep the following tips in mind when you are building core strength with the plank exercise:  Get into a push-up position.  For a plank however, you will be resting on your elbows instead of your hands. Keep your back as flat as you can. Engage your core muscles to keep your torso straight and your hips up. Hold the position until you are unable to continue doing so. Strength training and consistent practice sessions can be beneficial.  However, these training methods can also reduce flexibility.  Reduced flexibility will result in lower pitching velocity.  Always maintain range of motion and flexibility by regularly stretching your muscles before and after practices or training. Maintaining flexibility can also prevent injury.
Summary:
Improve your strength and flexibility. Use lunges to build stronger legs. Build upper body power with push-ups. Target your core with planks. Maintain flexibility.