In one sentence, describe what the following article is about: Lie on your back, with your legs bent to about 90 degrees at the knee and your feet on the floor. Pull your bellybutton up towards your chest and hold it for 10 seconds.  Your core muscles are essential to support your posture, so the more you can work them, the better your posture will be. Repeat 8 times, and practice it daily. Breathe normally during this exercise, as you are training your core to be able to maintain this position during normal activities in daily life. While sitting in a chair, sit up straight and squeeze your shoulder blades together. Hold for a count of 5, and then release. Repeat this 3 or 4 times daily. Exercises that strengthen the muscles across your upper back and shoulders help you maintain good posture. Try the following strength exercise, with or without hand weights:  Start by squaring your posture. Extend both arms straight out in front of you with your palms up. Bend your forearms toward your shoulders, trying to touch your shoulder blades with your fingertips. Do 10 repetitions with both arms, then alternate 10 reps for each arm by itself. While you wait for a web page to load or the bread to toast, place your elbows at your side, and touch your shoulders with your hands, creating your "penguin wings." Keeping your hands on your shoulders and your ears aligned, raise both elbows (count 1, 2) and lower them back down (count 1, 2). Do as many reps as your wait allows. You'll be surprised how many stretches fit into 30 seconds. Tilt or stretch your head in all 4 directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling your head in a circle, as it may cause further strain.  For another exercise, get on your hands and knees. Curl your back upwards, like a cat, and then do the opposite, dropping your stomach down and curling your back downwards. Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy from sleep. Doing periodically throughout the day will help to raise your energy level. Yoga is excellent for posture and for your health in general. It can also improve your balance. Yoga works your core muscles, making them stronger and helping you to keep a proper body alignment. Yoga will also help by teaching you how to hold an erect posture while sitting, standing, and walking. Look for classes in your area, or scout YouTube for instructional videos.
Summary: Improve your core muscles with deep abdominal stretching. Do a shoulder blade squeeze. Train your muscles for better posture with strength training. Pretend you're a penguin to stretch your shoulders. Use stretching for a sore neck or back. Practice yoga to increase flexibility and help with posture.

Problem: Article: Autistic kids often feel more secure when they can predict the day's activities and make sense of the world. Create set places where activities occur. This can help the child stay calm and feel in control of things.  Routines also make it easier to narrow down why the child might be acting out. For example, if they always cry when you ask them to do homework after school, it might be that school tires them out too much and they need to relax first, or that homework is a source of major stress for them. Picture schedules help to explain which activity the child will do next. Picture schedules are wonderful tools parents can use to help guide some autistic children through different activities they will undertake during the day. It helps improve structure in a child’s life particularly because autistic children often have difficulty keeping an overview of their daily activities. Some ideas for ways to use picture schedules include:  You and your child can keep track of tasks by “ticking off” completed activities. You and your child can keep a clock or a light-up timer near the activities to determine the time frame for each activity (if this helps the child). Help your child to design and draw these pictures so they feel more of a connection with the images. Keep the images in a book or on a board or wall so that your child can refer to them whenever they please. This helps the child feel secure. If a change needs to be made, give the child warning and an explanation, so it feels less jarring. Work together with other caretakers (such as teachers and therapists) to create a consistent system. While the schedule should remain relatively consistent, this does not mean there is no room for development of your child’s activities and discipline as your child makes their natural progression in development and growth as an individual.   For example, bath time may turn into shower time once your child learns to shower independently. Make changes to help fix issues as needed. For example, if you schedule exercise time after lunch, and the child often gets a stomachache during exercise, it might be that they need time for the food to settle. Talk to the child about the schedule issue, and brainstorm how to rearrange things (like exercising before eating, or having 30 minutes of free time in between). Autistic children can be especially vulnerable to stress, so it's critical for them to get enough "down time." Down time is particularly relevant when your child feels there is too much going on and their senses have been overloaded. When your child becomes distressed or upset because of this over-stimulation, this indicative of the need for down time. Simply take your child to a safe, quiet place and allow your child to ‘relax’ in a simple environment under casual supervision.   Try to plan relaxation time after activities that tend to be stressful. For example, if the child usually comes home from school stressed or tired, then they should have at least half an hour of free time to unwind. If the child isn't old enough to go unsupervised, you can offer casual supervision. For example, the child could rock back and forth and draw pictures in a corner, while you read a book or do something on your phone. Autistic children, just like other children, need time to play and enjoy activities of their own choosing. Since stress can be a problem for autistic kids, relaxation time is especially critical. Self-directed play helps the child stay happy and emotionally balanced.   Keep in mind that your idea of "fun" might be different from the child's idea. For example, a noisy party might be stressful for an autistic child. And lining up toys or walking in circles might be an enjoyable way for an autistic kid to spend time. If the child likes it, then it counts as fun, even if you don't understand it. Being bossed around by an adult usually doesn't count as fun, even if the adult is telling the child to play. If you play with the child, let them take the lead. Some kids can't stay sitting or doing the same thing for very long. If this is the case for your child, make sure to schedule plenty of time for them to "blow off steam" and use some of their excess energy. Sports and playing outside are often good for active kids.  You can also announce unscheduled breaks if you see the child getting antsy. For example, you could say "I can see you're having a hard time focusing. Let's run around for 15 minutes, and then come back." If your child is not getting sufficient sleep or is suffering pain or ill health, it would be natural for them to express their distress which may be misconstrued as “problematic behaviour”.  If you notice behavior focused on a particular area, try having a doctor check that area. For example, a boy who hits his head might be suffering from a toothache or lice. Hitting a body part can indicate that something is wrong there.
Summary:
Set a predictable routine and structure. Use "picture schedules" to create order. Be consistent with the schedule. Adapt the schedule in small ways as your child grows. Plan lots of time for your child to relax. Schedule plenty of time for fun. Plan some outlets for energy, especially if the child has hyperactive tendencies. Resolve any sleep or medical problems.