Write an article based on this "Start with a pectoralis stretch. Stretch your lower neck and upper back. Target your rhomboid muscles directly. Do neck stretches and rotations. Contract your rhomboids with a scapular squeeze."
article: Stand in a corner or open doorway and rest your hands on the walls or door frame slightly above your head. Breathe deeply, and lean forward slowly until you feel a stretch in the front of your shoulders. Hold the stretch for 15 to 30 seconds, continuing to breathe deeply, then release.  Do 3 repetitions, holding each time for 15 to 30 seconds. A weak pectoralis major contributes to that rounded-shoulder posture, and can overload the rhomboid muscles. Stand with your feet about hip-width apart. Stretch your arms in front of you and clasp one hand over the other. Reach out until you feel your shoulder blades pulling away from each other, then bend your head slightly forward. Hold the stretch for 15 to 30 seconds, breathing deeply. Repeat the stretch 2 to 4 times, then switch arms so that the hand that was clasped on the bottom is now clasped on the top. Sit in a flat, level chair. Move to the edge of the seat so your feet are flat on the floor and your knees are at right angles. Spread your legs a little more than hip-width apart. Reach over and grab your left ankle with your right hand. With your left hand, press into your right elbow crease until you feel a stretch between your spine and shoulder blade on the right side. Hold the stretch for 15 seconds, breathing deeply. Then return to start and repeat. Do 2 - 3 repetitions, then switch and do the same stretch on the other side. To stretch your neck, look straight ahead, then tip your right ear toward your right shoulder. Hold 15 to 30 seconds, then repeat on the other side. For neck rotations, turn your head to the right with your chin level, hold for 15 to 30 seconds, then repeat on the other side.  Repeat each of these exercises 2 to 4 times on each side. Increasing your neck strength and mobility will reduce pressure and strain on your rhomboids. You can do neck stretches and rotations while sitting or standing, whichever is more comfortable for you. If sitting, use a flat chair that allows you to sit up straight with good posture and both feet on the floor. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. Hold the squeeze for 5 seconds, then release. Do 2 sets of 15 repetitions of this exercise. Make sure you're not holding your breath as you squeeze. Keep your breaths deep and smooth.

Write an article based on this "Squish the scouts. Use water. Bring down the nest. Kill the queen."
article: Colonies regularly send out lone ants to check for food sources. If you see an individual ant strolling across your coffee table, don't let it make it back to the nest alive. It'll tell the colony where you spilled the apple juice. If the scout makes it back to the nest and brings back some friends, they'll be following a scent trail, single file. Unless you're ready to bait them and wait them out – squish them all, and do it quickly.  Spray the trail with an all-purpose cleaner or a bleach solution, then wipe it up with a wet paper towel. Spraying the nest can be effective, but you want to make sure that you get them all. If you only kill part of the colony, you may simply encourage some species of ant to establish new colonies – which ultimately won't stop ants from coming into your home. For a less hands-on solution, vacuum them all up. Then, vacuum some talcum powder or diatomaceous earth to finish off the ants inside the vacuum cleaner. This second step is important: make sure that the ants don't survive their trip into the vacuum! In a pinch, just use your hands or a damp towel. Squish the ants or wipe them into oblivion. You don't need any fancy methods to eliminate the scouts. If the ants are all over the floor, throw some water over them and wipe them up with a paper towel. If ants are on your bed, get a good handful of paper towels and a cup of water. Dip the towels into the water. Squeeze to let out all the extra water— you don't want to be sleeping on a soppy bed&mdash, and then wipe them all up. Repeat this process as needed. You might need to do it many times to rid your home of all the ants. If ants continue to raid your home, you're going to have to raid theirs. If you're able to locate the nest, you can pour several gallons of boiling water into it to instantly kill most of the insects within. If you don't know where they're coming from, your best alternative is to bait them. The most permanent way to get rid of ants is to destroy their source: the ant queen. The queen produces a large number of ants, and she gives direction to the nest. Destroy the queen, and you'll scatter the ants. You can find the queen at the center of the ant nest. Follow the trail of ants back to the nest, if possible. Consider hiring an exterminator. If the trail of ant-workers disappears into the wall of your kitchen, you'll find it much more difficult to trace. An exterminator can do this for you.

Write an article based on this "Practice your approach with approach drills. Do jumping drills. Work on your landings."
article:
Your approach (your sprint down the runway) will make a big difference in how far you end up jumping. You want to get up to speed in your first few sprints and then maintain your speed until you jump. Practice this by doing approach runs on a track. Don’t actually go through with the jump, just focus on getting up to speed and maintaining your velocity. Designate a take off spot on the track and then stop when you reach it. Go back to where you started after you finish and try again. Practice doing jumps without the approach. Stand in place and bend your knees, placing one foot in front of the other. Bend your body so your upper torso is parallel with the floor. Hold your arms at your sides and extend them straight back so they’re also parallel with the floor. When you’re ready, lift your body and propel yourself into a jump. Raise both of your arms up and over your head. Land with both feet flat on the floor. Each time you do the drill, mark where you landed. On your next attempt, try to beat your last mark. Find a long jump pit to practice in. Do a short 2-3 step approach down the runway and jump when you reach the takeoff board. Work on getting your legs up and out in front of you. You want your heels to be the first part of your body to make contact with the pit. Repeat the drill until you feel comfortable with your landings.